1. November 2008
Coming soon in
January 2009: Weekly
head lamp runs in three
locations - downtown,
valley & northside!
Read more on p. 7
Post On the BoD,
Hit Me!, Ironman Sponsors,
Nutrition Tready,
page 2 Calendar,
pages 4-6 page 7
page 8
The What’s for
Breakfast Breakfast? RR: 70.3
Club, Recipes, World Champs,
page 3 page 6 pages 8-9
Create Training Triads Here’s an example from my 2007 book, 5 Essentials for a
By: (Chris) Carmichael Training Systems Winning Life:
“Jim Rutberg, Jay T. Kearney, and Jason Koop are an example of
Exercising with partners provides additional motivation and adds one such triad. Jim is the Editorial Director, Jay T. is the Vice
an important social component to keep you engaged in your President of Sports Science Services, and Jason is the Director
exercise program. of Regional Coaches (coaches who work outside of our Colorado
Springs office). Jim kept signing up for endurance events, like
There are days when it's easier to do something other than the Leadville 100 mountain bike race, and then completing a
exercise, or you'd rather sit on the couch than go for a run. It's fraction of the necessary training. He went and completed the
not that you don’t want to exercise; you just need a little nudge events anyway, but he suffered more than he needed to in the
from a buddy. Even highly motivated professionals benefit from process. When just he and Jason were training partners, Jim
training partners because they make you accountable for your only had a little more success sticking with his training.
workouts: Someone waiting for you at the park or the gym will Whenever Jason had to miss a session, Jim missed it too. But
make you shut down the computer or drag you out of bed. adding Jay T. to the team created a training triad, and the
chances that at least two people were available for a training
Optimal performance often depends on involving the perfect session increased by 100%. In the winter and spring of 2006,
number of people. In business, a team that's too big struggles Jim recorded more workout time than he had over the previous
to make decisions, and a team that's too small doesn’t have the two years, and it showed in the faster paces he was able to
brain power to cover all the angles. Likewise, for training groups, maintain during training sessions and competitions.“
involving too many people makes it too complicated to coordinate
schedules and preferences. But training alone makes it too easy Jay T. Kearney has since returned to work with the US Olympic
to put exercise on the back burner. Committee, and was replaced in the triad by CTS Premier Coach
Jim Lehman. And 2007 turned out to be the year Rutty finished
I’ve found that three is the perfect number for forming a the Leadville 100 in less than 9 hours. Lehman finished 8th
reliable training group. A triad ensures that if one person can’t overall in 2008. And Jason Koop? He finished 13th overall in the
make it, there’s still one person depending on you to show up. 2008 Leadville 100 Run. Training triads work. Even for athletes
It’s not imperative that all three of you meet up to do the same of differing fitness levels and disciplines because they keep
workout, just that you commit to starting and finishing everyone engaged and committed to training.
together.
[1]

2. HIT ME! higher percentage of fat. This is also exercise sessions that involved ten 4
by Ben Greenfield, MS, CPT, known as “enhanced lipid oxidation”. minute efforts with 2 minute recoveries
CSCS, CISSN * Increased glycogen storage. Your (a bit higher volume in this study!).
carbohydrate stores amplify, up to 20% * Five 30 second high-intensity
over normal, un-trained values. efforts with 4 minute recoveries,
performed 3x/week (10 minutes total
Wouldn’t it be fantastic if we could training time), resulted in similar
achieve these same aerobic adaptations aerobic adaptations as a single 40-60
via shorter bouts of more intense minute low to moderate-intensity
training? This question has been posed session performed 5x/week (4.5 hours
several times by researchers, who have total training time).
conducted various studies that * Finally, one interesting study looked
inspected the effect of HIT compared at what type of HIT training was most
to traditional endurance training. effective in well-trained cyclists, and
concluded that twelve 30 second
HIT is somewhat broadly defined and efforts with 4.5 minutes rest or eight 4
basically would include any repeated minute efforts with 1.5 minutes rest
efforts of brief, intermittent exercise produced the highest potency for
performed at a high work intensity. inducing aerobic training adaptations.
These efforts can last from a few
seconds up to several minutes, and are I personally liked the idea of four 30
separated by a longer period of rest or second “all-out” sprints with four
What if you could achieve the benefits low-intensity exercise. Intensity ranges minutes of recovery after each, so I
of a 3 hour bike ride with just 30 from 175% VO2 max intensity (typical performed this workout on the indoor
minutes of training? What if you for shorter 10-30 second bouts) to 85% trainer over the weekend, in lieu of a 2
received the same endurance VO2 max intensity (typical for longer hour bike session. So I grabbed my iPod
adaptations of an 18 mile run during a 3-4 minute bouts). and sweat towel, sucked down a cup of
simple 20 minute session? No, I’m not coffee, and prepared for a short,
talking about blood doping or ‘roids. I’m Let’s take a look at some of the sweet, slightly painful exercise session.
referring to HIT. important and interesting pearls from
HIT studies: My goal was 450-500 watts for each 30
HIT stands for “High Intensity Interval second sprint. In no time flat, I
Training”. If you’ve done it, you know it, * A series of 48 ten second high- experienced a revelation. With just 18
because you never quite forget a HIT intensity sprints with 4 seconds minutes of training, I was cooked,
session. If you haven’t yet been recovery after each (8 minutes of total wasted, destroyed and any other violent
introduced to this highly time efficient work), achieved similar mitochondrial adjective we avid exercisers might use
and fitness effective form of training, enzyme improvements as four 12.5 to refer to the fact that we just
then by all means, keep reading. minutes efforts at a moderate intensity completed a fantastic and highly
(50 minutes of total work). effective workout.
Let’s examine what happens in the body * Over the course of three 30 second
in response to traditional endurance all-out sprints with 4 minutes of As I draped myself over the handlebars
training. recovery, individuals were observed to and gasped for breath, I realized that I
progress towards increased fat had the same feeling I might have after
* Improved muscle oxidative utilization with each sprint. a three hour brick session, or a 75
capacity. This means that the * Over two weeks, performed three minute open water swim, or a cage fight
mitochondria enzymes, the machinery of times per week, a workout that simply with lions.
the tiny powerhouses in your muscle involved four 30 second “all-out” sprints
cells, become faster and more efficient with four minutes of recovery after This HIT concept might just save me a
at converting oxygen into energy. each (2 total minutes of work) nearly few hours this winter, and a fair share
* Altered substrate utilization. The doubled cycling time to exhaustion at of indoor trainer boredom. For your
body changes its primary exercise fuel, approximately time trial pace (from ~30 endurance training purposes, it might
or substrate, to contain a lower minutes up to ~60 minutes). just be worth looking into...
percentage of carbohydrate and a * Fat oxidation in women was
significantly improved by performing an
[2]

3. The Breakfast Club "If you have longer than two hours
By Jill Weisenberger, M.S., R.D., You're just not hungry: before you run, add some protein or
If you always skip breakfast, you're healthy fat for sustaining power." Be
C.D.E.
probably eating too much at night, smart about how much you eat, or you'll
Published Tuesday, October 28, 2008
suggests registered dietitian Elizabeth risk getting a bellyache. "Experiment
Ward, author of The Pocket Idiot's with the timing. Most athletes need to
Breakfast has certainly gotten its share
Guide to the New Food Pyramids. So the eat one to two hours before they run,"
of accolades--and not just from your
first step is to spread your food out Eberle adds.
mother. In a study of women, eating
over the course of your day. If you're
breakfast daily resulted in healthier
queasy first thing in the morning, Ward For the day of the race, don't try
cholesterol levels than skipping
recommends eating breakfast a little anything new:
breakfast. In 2006, the Journal of the
later in the morning or breaking it up "The pre-event breakfast and the
American Dietetic Association found
into two small snacks. training breakfast should be the same,"
that breakfast-skippers had lower
says Clark, "because part of training is
intakes of several vitamins and minerals
Quick fix: Drink a cup of orange juice to train the intestinal tract. The best
including potassium, calcium, iron and
before you dash out to start your day, pre-exercise breakfast includes tried-
vitamin C compared to their breakfast-
then follow up with instant oatmeal made and-true foods that are easy to digest."
loving counterparts. The first meal has
with milk and topped with raisins or
been credited for everything from being
dried cranberries a few hours later. Quick fix: Try yogurt, fruit and
thinner to improving memory and test-
oatmeal; if you have time before the
taking skills.
You hate breakfast food: run, stir in some peanut butter or nuts.
No one says you have to start your day Pour yourself a bowl of cereal with milk
Preparing a nutritious meal doesn't have
with eggs or cereal. Look to breakfast along with a glass of juice; if time
to be complicated or time consuming. If
options around the world for some fresh permits, include a hard-boiled egg or a
your first meal of the day is desperate
ideas. In some parts of India, a popular cheese stick. Or eat a bagel with jam
for a makeover, our guide is just what
breakfast includes a spicy yogurt and and some yogurt; if you don't plan on
you need.
rice dish. Noodles and soup are common running for a while, enjoy some
in other parts of Asia. To Ward, a good scrambled eggs or spread some peanut
Your Perfect Breakfast If...
breakfast has complex carbohydrates, butter on your bagel.
protein and fruits or vegetables.
You don't have time for breakfast:
"Breakfast could be a half sandwich and You're trying to lose a few pounds:
If your morning routine is rushed, and
some orange juice; leftover pizza and Most importantly, don't skip breakfast
you typically grab a piece of fruit or skip
fruit; or last night's dinner. Just eat," or turn to low-calorie, low-fiber cereal in
eating altogether, remember that
she urges. an attempt to control calories. The
breakfast doesn't have to be a sit-down
National Weight Control Registry
meal. "It doesn't matter how busy you
Quick fix: Choose whatever healthy (NWCR), a listing of thousands of people
are, you still need energy to tackle work,
foods you like, just balance them among who have lost at least 30 pounds and
family and athletic training," says sports
three or four food groups. What about kept if off for one year or more,
nutritionist Nancy Clark, author of
leftover lasagna or chicken and indicates that 78 percent of the NWCR
Nancy Clark's Sports Nutrition
vegetable stir-fry over instant brown participants eat breakfast every day.
Guidebook. She recommends taking a
rice?
few minutes the night before to pack a
Quick fix: Fill up on water-rich and
quick grab-and-go meal for the car or
You're heading out for a training run: fiber-rich fruits and veggies. You'll get
during a work break.
Resist the temptation to hit the more forkfuls for the calories. Try a big
pavement with nothing in your stomach fruit salad with some reduced-fat
Quick fix: Pack a bag with granola,
but a few swallows of juice or sports cottage cheese and granola; a mix of
nonfat or low-fat yogurt, banana and a
drink. You'll perform better if you eat a colorful bell peppers and onions with
spoon stored overnight in the fridge, so
nutrient-packed meal before exercising. scrambled eggs and salsa with a slice of
it's ready and waiting for the morning
Aim for at least three food groups, says whole-grain toast; or a high-fiber cereal
rush hour. Choose unflavored yogurt and
endurance athlete and board-certified and milk.
add your own fruit or honey as a
sports dietitian Suzanne Girard Eberle,
sweetener. Or chase a peanut butter-
author of Endurance Sports Nutrition.
and-banana sandwich on whole-wheat
Choose a grain for some complex carbs,
bread with a 1-cup carton of nonfat or
a calcium-rich food and some fruit.
low-fat milk or 100 percent fruit juice.
[3]

4. PowerBar Nutrition Tip: Eating after Ironman
By Matt Erlenbusch, MS, RD
Published Wednesday, October 22, 2008
Completing an Ironman creates a massive and immediate need for physical recovery. In the minutes, hours, and days after your
race, your major priorities include rehydration and carbohydrate/protein replenishment. Fluids should be replaced with an eye
toward re-achieving regular body weight and obtaining a pale yellow urine color that persists into the next day. You should consume
10–20 grams of protein and 0.5 grams of carbohydrate per pound (1.1 grams of carbs per kg) of body weight within 30 minutes of
finishing to maximize the window of heightened fuel-reabsorption. Recovery-specific drinks are a convenient option during this
period, but the same goal can be achieved with myriad other carbohydrate and protein-rich choices. Fat and electrolytes are lower
priorities in your refueling, as these will be in sufficient supply when regular meals resume. Alcohol can fit into post-race activities
and celebrations, but do not mistakenly believe that it offers any nutritional benefit for your recovery needs.
Strategically and aggressively replacing what was lost will expedite recovery, especially if coupled with some deliberately light
“active recovery” exercise in the days immediately following your event. Significant exercise should be avoided in the immediate
post-race days, and psychologically, you may need to remind yourself that sufficient rest is part of an optimal athletic lifestyle. If
you are transitioning into an off-season at this point, adjustments to your daily caloric intake will be necessary to avoid weight gain.
This adjustment can be calculated by online measuring tools, or more intuitively, by your body’s internal hunger signals.
Congratulations! You just crossed the finish line. After spending months following structured nutrition plans during your
Ironman training and carefully executing your fueling plan, you may be asking yourself, "Now what?" Should you be concerned with
your eating plan now that your race is over? Does what you eat now matter, or should you only structure your eating in-season?
If you want to recover quickly and sustain your athletic lifestyle through the off-season,
then a little more planning is in order. During the post-Ironman minutes, hours, and days, some very
easy recovery behaviors will help minimize the time you spend walking backwards down stairs
because your legs feel so decimated. Maintaining sensible nutritional habits during the off-season
months has very attractive benefits.
Immediately post-race:
Your body is screaming for repair after what was likely one of the most intense physical assaults on
your body — ever. What you consume now will be transformed quickly into materials for building battle-proven quadriceps, protein-
saturated red blood cells, and everything enzymatic in between. Your body wants to begin rebuilding with a full array of amino acids,
glucose molecules, fatty acid chains, and more — all swimming in plenty of water. The clock is ticking, as well!
Priority #1: Rehydration
Odds are likely that you are more than a couple of pounds lighter after crossing that Ironman finish line. Yes, you did lose fat out
there, but the majority of your weight loss is from the water in your sweat, urine, and respiration. Pump those cells back up! Your
battered body can’t use depleted, shriveled-up cells to repair itself! Remember that as an athlete, your body consists of a higher-
than-average ratio of water due to your relatively high muscle mass. Muscle tissue loves water. Fat tissue repels it. You know you are
achieving your hydration goal when you reach your normal body weight, your urine is pale yellow in color, and these conditions continue
into the next day. Another method for ensuring rehydration is to drink about 23 ounces of fluid for each pound of body weight lost
(1.5 liters of fluid for each kilogram of body weight lost). Ideally, this fluid intake will occur over the next day or two — rather than
in two or three heroic guzzles — in order to maximize your body’s water retention.
Don’t let thirst be your rehydration guide, as that method hasn’t been proven to be a reliable one. Ask your friends for reminders to
keep drinking, if necessary. While water or a sports drink can help you rehydrate, you have additional needs of carbs and protein
above and beyond what either can offer. The best option is a specially formulated recovery drink. Your sodium and potassium losses
(major electrolytes found in sports drinks) will be replaced during meals in most cases. If you are concerned about your levels, add
some salt to your food to maximize fluid retention. So how about a beer? Now’s probably not the best time — but more on that later.
In the first 30 minutes after your workout, take advantage of the fact that during this time, your body is many times more capable
of absorbing essential building blocks into your tissues. Consuming 10–20 grams of protein and 0.5 grams of carbohydrate per pound
(1.1 grams of carbs per kilogram) of body weight is your immediate goal. Recovery-specific drinks are made for this very purpose, as
they have a mixture of protein and carbohydrates that has been demonstrated to speed the recovery process.
[4]

5. Post Ironman Nutrition (cont’d)
Post-race, after a shower:
Priority #2: More carbohydrates
Your muscles and liver just had every bit of glycogen (the stored form of glucose) wrung out of them. You will not fully recover until
this is corrected, since glycogen/glucose are your primary fuel sources for activity. The source of recovery carbohydrate isn’t as
critical as the timing of that intake (as noted above). Repeat that original 0.5 grams of carbohydrate per pound of body weight (or 1.1
grams per kilogram of body weight) intake hourly for three hours, or until you resume eating meals.
Once you are eating full meals, choose high-carbohydrate foods like breads, potatoes, pastas, or fruits. You have likely built up an
intense sweet-fatigue on your taste buds after several hours of eating nothing but gels and sweet drinks, so the savory end of the
carbohydrate spectrum might be more attractive right now.
Priority #3: Protein
If you could see your muscle tissue under a microscope after such an epic event, it would look like a war zone. The once-orderly and
tightly-bundled contractile fibers that make up your muscles are splayed everywhere, wildly ravaged, and helplessly leaking cellular
fluids. Your body needs raw materials for rebuilding — water and minerals, of course — but most important to the process of
rebuilding are amino acids (protein-building, and rebuilding, blocks). You can speed the resynthesis of those muscle fibers with
consistently smart choices like lean pieces of meat and fish, lower-fat dairy foods, eggs, legumes, or protein drinks.
Your protein-rich immune defenses are also in deficit after buffering your body from the assault it’s just been through. Make sure you
are giving your immune system the amino ammo it needs to keep up its battle against illness and infection. Since all proteins are
derived from just 21 amino acids, over-concern about what protein sources you are eating isn’t necessary. Our bodies actually make 12
of them (nonessential). A balanced diet will almost always be more than sufficient in terms of the other 9 essential amino acids.
Post-race, back in your kitchen:
Priority #4: Fat
No, nutrition science hasn’t changed this to #1 yet! Our bodies have a virtually inexhaustible supply of fat, so immediate replenishment
isn’t critical. Resuming regular eating offers plenty of fat to replace the spent muscle triglyceride depots. Follow the familiar
American Dietetic Association’s lead and try for 20–35% of your diet as fat. Even more specifically, less than 10% of calories should
be saturated fat. Aim for less than 300mg/day of cholesterol, and try to keep trans-fat to a minimum.
Is alcohol a priority? Nutritionally, no. Socially, it may be for you. If your celebration ritual includes alcohol, drink responsibly.
Hydrate hugely beforehand, and enjoy. Do not drink under mythical beliefs that alcoholic beverages are a rich source of carbohydrate
or certain vitamins. That is mostly untrue. so don’t use alcoholic beverages as an element of your recovery plan in place of other, more
nutritious choices.
Back in the saddle:
In the few days following your Ironman, any activity should be designed to be “active recovery,”
meant to help expedite the transport of building blocks and wastes throughout your tissues via
your blood circulation. Obviously, this activity should be extremely light: easy swimming, relaxed
short cycling, or walking are all appropriate choices. Just as eating immediately after your
exercise speeds recovery, light activity will get you back in action more quickly. Of course, if you
don’t do either, you will still recover — just more slowly.
If your active recovery–only days (or complete days off) concern you
vis-à-vis your training regimen, remind yourself that it’s okay to be lazy
for a while. The lifestyle you’ve spent years creating won’t suffer from
a few days of rest. In fact, time off will help sustain and even bolster
that lifestyle. Always remember that it is the recovery time (sleeping,
relaxing, eating), not the workout time, that makes you more fit.
[5]

6. Post Ironman Nutrition (cont’d)
For many, an Ironman marks a transition to an off-season where activity levels will decrease — possibly for months. Obviously, this
requires an adjustment to your daily eating habits . The most significant change will be a decrease in your total caloric intake. The
laws of physics don’t exempt Ironman finishers, unfortunately: When calories-in exceed calories-burned, it still equals weight gain.
Another reasonable approach is to use your body’s hunger signals. We all possess phenomenal internal gauges that cue our behaviors,
but these cues are often overlooked in modern life. A little practice can hone our sensitivity to our body’s fueling needs. Eat when you
are hungry, and don’t eat when you’re not. This approach is simple — but not easy. The off-season may be the best time all year to try
this method out.
Keep your priorities straight by using intelligent post-Ironman planning to get you back on the front lines as quickly as possible. The
fluids and foods needed for this task will be all around you after your race, you just need to be mindful of your choices. Have fun
refilling that calorie deficit! Staying mindful of your choices into the days and months after your race will make your post-Ironman
life a little lighter — and easier.
*****************************************************************************************
Nutritious Breakfast Recipes
from Ironman.com
COLD CEREAL WITH HOT FRUIT
From Nancy Clark's Sports Nutrition Guidebook. You'll love the combination of hot fruit with cereal and cold milk.
Bananas, pears, apples and berries work well.
1 cup Life cereal
½ cup All-Bran cereal
¼ cup low-fat granola
½ cup blueberries or other fruit
1 cup low-fat milk
In a microwaveable bowl, combine the cereal. Sprinkle with blueberries or other fruit of your choice. Heat in the
microwave for 20 to 40 seconds, until the fruit is warm. Pour the cold milk over the top.
BREAKFAST STRATA
1 to 2 tbsp olive oil
1 lb each of two vegetables or 2 lbs of any of the following vegetable combinations: bell peppers, onions, spinach and
tomatoes; mushrooms and onions; corn and asparagus
12 eggs
1 quart low-fat milk
salt and pepper to taste
12 slices whole-wheat bread
12 oz reduced-fat cheddar cheese or jalapeño
cheddar cheese
Sauté the vegetables in olive oil. Whisk the eggs and milk. Season with salt and pepper as desired. Spray a 9-inch by 13-
inch pan with non-stick cooking spray. Line the bottom with 6 slices of bread. Sprinkle with half the cheese. Pour 1 cup of
the egg mixture on top. Repeat with bread, vegetables, cheese. Carefully pour the remaining egg mixture over the top.
Press down with a spatula. Bake at 325 F about 50 minutes until set. Broil about 3 to 5 minutes until brown and puffy. Let
stand 5 to 10 minutes.
[6]

7. Treadmill Workouts to Keep Life Interesting!
Adapted from The Complete Book of Running for TV Time
Women, by Claire Kowalchik For a little light entertainment, tune in to your favorite
sitcom and, whenever the show is on, run at a moderately-
Rather than lying in wait in winter for the day you hard pace. At a commercial break, slow the treadmill to an
can again pound the pavement without ice, snow, cold or easy pace. Run hard again when the program returns.
darkness compromising your runs, why not get Repeat the pattern until the show ends. Guaranteed to
reacquainted with your gym or at-home fitness break up monotony and keep you off snacks during
equipment? primetime.
Total running time: 30:00.
In addition to easing you through the winter
months, treadmilling is useful because pace can be Run to the Rhythm
monitored very precisely; each "lap" of an interval Prepare a CD or tape of your favorite workout songs first.
workout will be consistent with the last. And without the You can adjust the suggested length by adding or
unexpected encounters associated with road running, removing music; the key is to pick songs with varied
treadmilling allows you to focus on technique. tempos. Then, while running on the treadmill, punch up or
slow down the speed to match the song tempos you've
To fight the tedium of these indoor workouts, try recorded.
mixing things up a bit.
Kick off the mix with 10 minutes of easy listening, then
On the Up and Up insert a five minute interval at a medium pace. An optimal
At zero incline, run for 10 minutes at a comfortable pace. stride rate that minimizes stress and injury risk is one of
Set the incline to 1 percent and run at the same speed for about 180 footfalls per minute; use this as your guide for
a minute. Drop back to zero incline and run a minute. medium tempo.
Raise it to 2 percent for a minute, then down to zero for a Next, put five minutes of music at a fast tempo, followed
minute. Next raise it to 3 percent, then down to 1 by eight minutes at a medium tempo. Go fast again for
percent, then up to 4 percent, then down to 2 percent—all eight minutes worth of music, and finish off the mix with
for a minute each. Then go up to 5 percent and down to 3 10 minutes of slower songs to cool down. You'll find the
percent. up-tempo numbers can help you sustain the faster
programmed speeds.
Work your way back down from there: four, two, three, Total running time: 46:00.
one, two, zero, one, zero. Finish with 10 minutes of
comfortable running at zero.
Total running time: 38:00 (14:00 uphill).
The Short Circuit
This workout combines toning exercises with running for
COMING IN JANUARY
maximum efficiency and minimal boredom. Warm up for 10
minutes at an easy pace. Stop and do 10 or 20 push-ups. WHAT: Head Lamp Runs
WHEN: @ 6:30, Tuesday,
Wednesday & Thursday
Get back on the treadmill and run at a moderately-hard WHERE: Tuesday @ Champion
pace for five minutes. Stop and do 30 abdominal crunches. Sports Medicine (downtown)
Wednesday @ the Valley Y
Run for five minutes. Get off and do 20 bicycles. Run for Thursday @ The Gallaghers (north)
five minutes. Stop and do another set of push-ups. WHO: You! All paces are welcome.
Watch The Tri Forum for details,
Run for 10 minutes hard and then cool down with a 10 details, details in December!
minute jog.
Total running time: 45:00.
[7]

8. RR: World Championship 70.3 into the water. At Clearwater, the shallow I had dropped off my bike and gear bags
by Steve Anderson water extends about 100 feet before it is yesterday, so there really wasn’t to much to
deep enough to dive in and start swimming. do before the race and since my wave
Day 1 We started out with a few practice runs started 75 minutes after the pros I had a
After taking one last short swim with the and then headed out for about a 1/2 mile long time to wait. Most of the time was
master’s swim on Wednesday night, I got swim. Overall I was pleased with the swim spent hanging out with Greg, Natalie and
home and tried to hit the sack. I didn’t get and since the water was relatively flat it Lyara and watching many of the age-
to bed to early and the 4 o’clock alarm was really wasn't that different than swimming groupers waves going off in five-minute
brutal. After a quick shower and final in the lakes around Spokane. intervals.
packing Natalie, Greg and Lyara showed up We then headed out on our bikes for a
at 4:45am to pick me up and we headed to short ride. This was my first ride on P-Dub After a quick warm-up swim, I was in the
the airport. It was still dark and I am since he was shipped off and it went pretty athlete corral and it was time to go. Trying
pretty sure I was still half asleep. Check-in well. I was having a few shifting issues but to take the whole atmosphere in, I talked
went smoothly and before we knew it we it would be ok for the race. with a few of my fellow athletes to see how
were on the plane and headed to Florida. We followed the ride up with a with they felt. Here is my brief conversation
Natalie. Thanks to my awesome teammates with a guy from Rhode Island=>
We finally arrived in Florida and were for the goodies and great quotes for the Steve: How’s it going, you feeling ready.
welcomed by a nice, sunny sky. The weather bike. It was definitely an inspiration while I Fast Guy: Yep, you?
was warm and the beaches looked awesome. was out there sweating my ass off. Steve: Yeah, should be a fun day.
After grabbing our luggage, we headed to Steve: Where did you qualify?
the bike shop, with the help of Betsy Fast Guy: Rhode Island.
(our navigation system), to pick up my Steve: That’s cool.
bike and then we were off to dinner. Fast Guy: How about you?
When in Florida you do like the Floridians Steve: Lake Stevens, I took a role-down
do, right? So we chose the fine dining slot.
establishment, “Eddies.” It just happens Fast Guy: Doesn’t matter, you are here.
to be right next to the liquor store and Steve: That’s true.
on Tuesday nights, ladies drink for free. Steve: How fast you planning on doing this?
That’s my kind of place:) If you get to Fast Guy: 4 hours!!!
drunk and fall down you can just head Steve (to self): Holy Shit!! What am I doing
next door to the medical store. Can you here?
get a DUI if you are on a scooter? Steve: Well, you have a good chance at
being near the top.
Day of the Race
Day 2 Fast Guy: That’s the plan.
Four ways to know you are in Clearwater,
Well this morning came early enough. Once Steve: Good luck.
Florida=>
again waking up at 4 am, it was time to get Fast Guy: You too.
1. The temperature is 80 degrees in
up and start the day. I guess it wasn't 4am Steve (to self): I need more than luck:)
November.
here, but it was back home. I opened my
2. There is enough carbon fiber to build an
eyes to the sun shining and couldn't wait to Back at home I had this brilliant idea of
aircraft.
see Florida. After eating some breakfast sprinting down the beach and trying to
3. There are age-group athletes that can do
we headed down to go for a swim, a quick enter the water first. Well, that plan was
a half-ironman in less than 4 hours.
brick workout and get checked in. When I quickly forgotten as soon as I was standing
4. You can PR on your swim by over 4
walked out the door just after 8 am I was there looking at some of the greatest
minutes and still be 80th out of 92 in
shocked on how warm it was. I was athletes in the world and knowing that
your age group.
beginning to worry about how warm it would getting swam
be during the race.
I went to bed on Friday night knowing that
So, I as I am standing at the starting line,
Saturday morning was going to be an
After meeting up with Eve Nelson, Greg, getting ready to race the biggest race of
adventure. Some of the best athletes in
Natalie and I headed down to the beach for my life. I am not sure why but I wasn’t
the world would be there and of course
my first ocean swim. The water looks just really nervous. My energy was up and all I
little, ol’ me. After getting up at zero
like all the lakes back home, but as soon as wanted to do was give this race my best
o’clock once again, we got ready and headed
your face hits, you can instantly taste the effort and not come in last place for my
down to Clearwater to get the day started.
salt. The swim is a beach start, which age group. really doesn’t sound like that
means you have to run down the beach and much fun.
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9. World Championships 70.3 (cont’d) I asked him how he was doing since he was pain I experienced in Boise with the side
pulling them along and he laughed. It was at stitch but and overall stomachache.
The cannon goes off and my race begins. that moment that I passed and my new BFF
We all start wading into the water and we Robert jumped on my wheel. This was the Each time I tried to increase my effort,
were off. The first few hundred yards beginning of a long day for Robert looking my stomach felt worse. I SLOWLY
were a bit rough with getting punched a at my ass. Literally, he was on my wheel for watched each mile get slower and slower,
few times in the eye, but I was able to get well over the next 15-20 miles. At one until it was a struggle to stay under 12
into a good grove and just did my best to point I looked back and there was a pack of minute miles. My body was not ready for
keep the feet in front of me in sight. I was at least 20 if not more than 30 people in a this kind of torture and it showed as I
hoping to hang on as best I could and try to straight line right behind ME. I felt like began to fade and I looked forward to
not be the last one out of the water. Roger on our famous Greenbluff loops. each aid station so I could walk. My quads
They were all there content sitting on my and right calf muscles began to cramp and
As I was approaching the beach I just wheel and letting me pull them throughout walking was the only thing that felt good. I
focused on staying calm and keeping my the race. believe I stopped only 2-3 times between
effort steady. I swam until my hand aid stations to walk for just a few second,
reached the sand and stood up. I started I really felt strong throughout most of the but it felt like an eternity.
running through the water while taking my bike. I knew I was pushing a bit harder
wetsuit off. After I was halfway up the than normal because of the people on my I reached the causeway for the final time
beach, I looked at my watch and saw wheel, but at no point did I feel that I was and told myself that I would not walk, no
32:50’s and knew that I had a great swim. overexerting myself. I was glad to see that matter what. I am pretty sure I was
My goal was sub 35:00 and if I was sub Robert and a few other riders actually shuffling slower than a snail, but I did not
32:00 that would have been freaking received some time penalties for their walk. The last few miles were pretty brutal
awesome. drafting, which helped justify why I rode but I did cross the finish line and received
like I did. my world championship medal! This was
I went down the beach, through the definitely not how I wanted my race to go,
showers, passed the wetsuit pullers and As we rode back into town, at about mile but with how my training has been, I really
into the transition area. At this point I had 45, I started to wish the bike was over. I was not shocked by the results.
no idea where I stood, but once I saw T1 had a feeling this would probably happen
almost empty I knew that I was near the since this was as far as I had rode in any Since my training had been nothing short
back of the pack. I quickly grabbed my training rides since my last half Ironman of sub-par, everything that happened in
bike and headed out of transition ready for race in July. My legs were beginning to tire this race made complete sense. Even
my longest ride since July 6th. I heard and my speed dropped dramatically. though this year it wasn’t enough to finish
Natalie and Lyara cheering, which was strong, I learned that if I ever want to
great motivation to get going! I finally made my way back over the make it back to an event like this there
causeway and into Clearwater Beach to was to be a dedication and desire that goes
One of the negatives about starting in the make my transition to the run. As I beyond just being a triathlete. I really
last wave of the world championships is dismounted my bike my legs felt pretty don’t know how this race will affect me in
that there is absolutely no one behind you good and I was through T2 pretty quickly. the future but it was definitely a great
and since EVERYONE else is so fast there My first mile was just over 8 minutes and I learning experience.
really aren’t too many people in front of felt like I was going slow. I tried to keep
you either. I spent the first hour trying to that pace and my next two miles were in Congratulations to Steve Kramer for a
chase some people down so I didn’t feel the same ballpark. It was now that I great race in Clearwater, and also to Greg,
like I was out there all by myself. wanted to pick the pace up and see if I who had a PR and rocked his race!
After one of the first turn-around’s I could reach my goal of 5:10 for the entire
began to catch some of the waves ahead of race. This is also when the wheels, or legs
me and was beginning to join some of the began to fall off. I am not sure exactly
packs of riders. I rode up on the first what happened, but I am sure it was a
group and decided I would do my best to combination of the length of the workout,
pass a few and try my best to not draft. a bit of dehydration and the heat. Each
After passing one group of riders I noticed mile began to get worse and worse. I wish
rider number 1249, Robert, was pulling a it would have been my knee because I knew
group of three girls for the last few miles. I could have ran through the pain, but
instead it was my stomach. It wasn’t the
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10. The Board of Directors, Sponsors
and The Calendar of Upcoming Events...
Board of Directors We would like to extend a
• Steve Anderson - Membership Director generous thank you to our
• Tiffany Byrd - Uniform Director truly amazing sponsors!
• Phaedra Cote - Kids Club Director
• Trish Cudney - Social Director
• Greg Gallagher - Event Director
• Natalie Gallagher - Newsletter Director
• Ben Greenfield - Website Director
• Mark Hodgson - Mentor Director
• Jim Powers - Vice President
• Tim Swanson - Treasurer
• Jessi Thompson - Secretary
• Roger Thompson - President
Nov./Dec. Calendar Races/Runs: Upcoming Events:
• Nov. 23rd: USATF Reg’l Club Family Social:
Championship at Plantes Ferry Park
Training Opportunities: in Spokane, WA • Friday, December 5th: Riverfront
Mon-Wed-Fri @ 8:30- pm, Sat @
10 Park Ice Palace Private
• Nov. 27th: Annual Turkey Trot at Skate Night at 7:00 pm, $3/
5:30- am: Masters Swim at
7 Manito Park, Spokane, WA @ 9 am
Whitworth College, e-mail per person for skate rental.
kevinwang@spokanewaves.org. • Nov. 30th: Seattle Marathon, Half
Marathon in Seattle, WA Next Membership Meeting:
• Dec. 7th: Vegas Marathon in Las
• Thursday evenings: Headlamp Run is Vegas, NV • January 21st, 2009 @ 6:30 p.m.:
back at the Gallagher’s (619 E. Huron General membership meeting at
Drive) at 6:30! Watch the Tri Forum • Dec. 13th: USAFT Nat’l Club location TBA.
for details! Championship at Plantes Ferry Park
in Spokane, WA
• Coming in January: Headlamp Runs
downtown & in the valley too! • Dec. 13th : Jingle Bell Run/Walk at • Next Kids Club Meeting:
Riverfront Park in Spokane, WA January 25th, 2009 @ the
• Sat. and/or Sun. @ time TBA:
Probable outside or indoor (BATs) • Dec. 27th: Ski Rodeo: 10K, 5K, 1K Downtown Y tentative time @ 3:00
,
bike ride meeting location & time freestyle ski event at Mazama Ski pm, definite time TBA.
posted weekly on the Tri-Forum. Trails in Winthrop, WA
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