1. January 2010
Multisport
Community Skate
Night!! Bring friends and
family to the RFP Ice
Palace on 1-31-10, @
4:30-6:30 pm, see
back for details.
Indoor Smart Healthy/ F and F
Intervals, Weight Loss, Hearty Recipe, Skating Flyer,
page 3 pages 6-8 page 10 page 12
Maximizing
Witty BoD,
Training Time &
Hot Topic, Quotes from Sponsors,
Gain, Calendar,
page 2 Slowtwitch
pages 4-5 page 11
page 9
Winter Riding: Spinning or Trainers? The spin bikes are different than your normal road or tri bikes,
however, and the body position and the pedal stroke with a fly
by Jessi Thompson
wheel are not an exact replication of riding a “real” bike. The
hamstrings work harder in spinning due to the weighted fly
A couple of years ago, I wondered whether spinning or riding my
wheel whereas the drive train on your bike requires more work
own bike on a trainer was better use of my time and energy
from your hip flexors and quadriceps. Some spinning bikes have
during the foundation period of my triathlon training. It seems
freewheels which would alleviate that difference, but not the
like spinning is a more challenging workout, but I’m not confident
majority. The high intensity spinning workouts can also conflict
about the way the spinning transfers to riding on the road. So I
with the foundational period where intensity is not the main goal
finally did a little research on-line as well as consulted with
of training – not many triathletes are interested in peaking in
some of the knowledgeable and experienced members in our club
the early spring. Usually the higher cadence of spinning,
and a personal trainer.
however, is more advantageous to triathletes than some of the
“gear mashing” that people tend to do while riding their bikes on
The bottom line in almost every article I read and with everyone
trainers.
I talked to, was that doing either workout is obviously 100%
better than doing nothing at all. So obviously, motivation to
From all the data I gathered, it seems like the best scenario for
exercise is a key factor in deciding whether spinning or riding on
the foundation period would be to be on your bike on a trainer
a trainer is best for you. So, motivation aside, I was interested
for the majority of your rides. It is important, however, to be
in finding out the physiological benefits to see if I should be
intentional about keeping a higher cadence (optimal is between
focusing more of my time spinning or on a trainer… or both.
85-100). You can monitor this with a cadence meter (Fitness
Fanatics $40).
The benefit of spinning is a potentially more intense aerobic
workout because you generally have a higher cadence and are
With help and input from: Roger Thompson, Kirk Wood-Gaines,
involved in more interval work depending on the routine that
Brian Roberts, and Martin Scates
your instructor provides. It can also be more mentally
motivating to push yourself when you’re riding in the room
packed with folks, dim lights, blaring music and the instructor
cheering you on.
[1]

2. Hot Topics in Nutrition: Push the Fruits and Vegetables
By: Jenna A. Bell-Wilson, PhD, RD
You’ve read about foods that offer more than just the energy you need to get through
a training session; some foods even have protective health benefits. Foods with
phytochemicals are high on the list of foods that offer health benefits. Are they
likely to enhance your performance? Probably not, but they could help you stay healthy
and lower your risk of disease — and that helps your performance in life.
Phytochemicals
Phytochemicals, pronounced "fight-o-chemicals,” occur naturally in plant foods. They
are nonnutritive plant chemicals that contain protective, disease-preventing compounds.
You can find phytochemicals in all sorts of plant foods, from garlic to berries to everything in between. These “extra”
food components found in your fruits and vegetables offer antioxidant benefits, as well as other disease-protecting
qualities that make them essential to your diet. Research has consistently shown that diets high in fruits and
vegetables help reduce the risk of cancer, heart disease, and other chronic ailments that affect so many people. Not
only do fruits and veggies offer phytochemicals,such as antioxidants, they also provide vitamins, minerals, and fiber.
And their great taste, high nutrition, easy portability, and refreshing qualities make them perfect for the active
individual.
Tips to increase your phytochemical intake (a.k.a fruits and vegetables):
* Add them to your grocery list and make them part of your routine. It’s tough to eat them if you don’t have them!
o Keep whole fruit in your work area
o Have canned fruit as a snack
o Start every meal with a piece of fresh fruit
* Make it easy on yourself: Buy vegetables and fruit pre-cut, or do it yourself and store them in containers in your
fridge for an easy-to-grab snack
* See how many fruits and vegetables you can sneak into a meal. Sit down for a chicken breast and challenge yourself
to see how many veggies you can enjoy with it
* Add them to all your recipes; for example, soups demand vegetables, so add all sorts.
* Top your pizza with vegetables
* Add green peppers, tomatoes, onions, and spinach to a bagel with cheese
* Start the day with a veggie omelet of asparagus, onions, tomatoes, spinach, and feta
* Stuff anything: Mix brown rice with your favorite veggies and stuff them into a green pepper, cabbage roll, or a
tomato
* Create an easy vegetable pot pie
* Grill vegetables for a barbecue
* Toss a hefty salad
* Mac and cheese: macaroni, tomatoes, zucchini, peas, and cheese
* Puree a red pepper and carrot soup
* Have a frozen fruit smoothie any time of day
* Add frozen berries and peaches to frozen yogurt
* Add mangoes or pineapple to your pizza
* Slice apples or add cranberries to your chicken salad
* Add sliced fruit to cereal
* Top a spinach salad with fresh fruit, like strawberries or pears
* Use a non-fat or low-fat fruity salad dressing, like huckleberry balsamic
[2]

3. Indoor Bike Intervals • Rating of Perceived Exertion (RPE) on
from Joe Friel’s Blog a 1 (low) to 10 (high) scale Threshold intervals
• Heart Rate Purpose: Improve ability to process and
(HR) using remove acid build up and lift lactate
the system threshold as a percentage of aerobic
found in my capacity
Training Bible RPE: 7
books and HR Zone: 4-5a
Total Heart Power Zone: 4
Rate Training Pace Zone: 4-5a
book. Workout: 3 x 6 minutes with 2 minute
• Power zones easy recoveries
are from Comments: Cadence at comfortable
Coggan’s level. May be done on a ‘hill.’
system
(Training and Anaerobic endurance intervals
Racing With a Purpose: Improve aerobic capacity
Power Meter) RPE: 8-9
• Pace zones HR Zone: 5b
for running Power Zone: 5-6
are found in my Triathlete’s Training Pace Zone: 5b
Someone asked me recently what
Bible book Workout: 5 x3 minutes with 3 minute
intervals could be done on an indoor
easy recoveries
trainer or treadmill to alleviate some of
Note that the number of intervals and Comments: Keep cadence comfortably
the boredom. Of course, what you do in
the duration of the intervals is not high, focus on technique
training is more closely tied to your
carved in stone. These may be changed
periodization, i.e., time until your first
either way to accommodate an athlete Speed skills intervals
A-priority race of the season, than to
who is highly experienced or a novice. Purpose: Improve economy
your level of boredom. For example,
They are a starting point for someone RPE: 8-9
some athletes, I know, are doing the
who is moderately fit for this time of HR Zone: not applicable
Valley of the Sun bike stage race next
year. Power Zone: not applicable
month in Phoenix. If that’s an A race
Pace Zone: not applicable
for you then higher intensity efforts
WORKOUTS Workout: 6-8 x 20 seconds with 90
are appropriate. But if your A race isn’t
Aerobic endurance intervals seconds of easy spin/walk recoveries
for a few months then lower intensity
Purpose: Improve cardiovascular system between intervals
efforts are appropriate. Assuming you
RPE: 4-5 Comments: Focus is entirely on one
know what you should be working on in
HR Zone: 2 single aspect of technique such as run
training right now, here are some
Power Zone: 2 foot strike or pedaling through 12
workouts that may be done indoors – or
Pace Zone: 2 o’clock position. Movement is fast at
outdoors for that matter, also. (If
Workout: 3 x 20 minutes with 5 minute high cadence.
unsure of what you should be doing
easy recoveries
consult my Training Bible books –
Comments: Keep cadence comfortably Anaerobic capacity intervals
Chapter 6.)
high. Purpose: Improve power
RPE: 10
Before each of the sessions described
Tempo intervals HR Zone: not applicable
below warm-up by gradually increasing
Purpose: Improve muscular endurance Power Zone: 7
the intensity. The more intense the
RPE: 6 Pace Zone: 5c
intervals, the longer the warm-up.
HR Zone: 3 Workout: 3 sets of 3 x 12 revolutions
Cool down after each interval session.
Power Zone: 3 (count right foot 12 times) with 3
Pace Zone: 3 minute easy recoveries between
The intensity of these intervals is
Workout: 3 x 10 minutes with 3 minute intervals and 6 minutes between sets
based on the following. Pick the one
easy recoveries Comments: These are essentially
that suits you best…
Comments: Cadence slightly lower than sprints. Form must be perfect or injury
normal or 2% uphill on a treadmill. is possible.
[3]

4. Chuckie V: Nutcracker
from Chuckie V.’s Blog What we've done with her riding is simply throw out all the
"junk mileage" and focus on "quality" efforts. Essentially, this
One of the primary goals for any multisport coach, whether he is the exact opposite of what she's doing in the pool! Last year
or she guides pros or age-groupers (or, ahem, both), is to at this time Angela was riding more than twice as much as she
maximize the training time available. In Dead Poets lingo: to currently is, roughly seven hours a week. But yet each time I
make the most of time. This, of course, is especially important run one of my little measurement tests on her, her fitness has
for the working triathlete, as it's tacitly understood that his remained the same as it was back then; this is an improvement
or her available training time is restricted by the realities of in that we've done less and maintained more. Ideally, we'd like
their life. to build her cycling fitness, rather than just preserve it, but
in order to give her swimming the jumpstart it so desperately
needs, there's no other way…something has to give and it ain't
With professional athletes it's generally pretty easy to gonna be the clock. In this case, that something has been her
override any errors in training by simply adding cycling volume. There just aren't enough hours in the day!
more training volume! After two and a half
decades in endurance sports I can vouch that Thankfully, unlike so many other athletes, Angela is not
this line of attack by and large works, silly as hung up on training numbers, whether they're big or
it may sound. Two wrongs do make a right! small, impressive or not. The only numbers she seems to
When in doubt, pile it on! Turn up the volume fixate over is that of where she places on race day.
dude! Or, as good ol' Oscar Wilde quipped, It's up to me to get her to achieve those numbers and
"Moderation is a fatal thing. Nothing succeeds in doing so, it means (me) having to pay attention to the
like excess." This is one of the benefits of other numbers en route…those that matter anyway.
being a pro, and one that the age-group Here's a little math equation for you obsessive-
athlete can only imagine. (Let us please compulsive types: big training weeks add up to nothing
disregard that the average pro triathlete's if you haven't improved when it counts. And so the goal
income is scarcely a fraction of what the then is to teach her how these numbers in training
average triathletes is!) relate to race day numbers, to improve her confidence
when test time comes.
Lately I've had Angela train a lot in the pool, in hopes she
might ultimately get so sick of swimming that she does so Test time is race day, the final exam.
swiftly enough to get the workouts over with a little quicker. All else is just a quiz.
By "a lot" I mean A LOT. Loudon Wainwright III would be Quizzes must prepare you for the final exam.
proud. Michael Phelps' coach, Bob Bowman, would be proud.
She's done more swimming in December than most pro Quickly, some key things regarding these quizzes…
triathletes will do throughout the entire winter. Maybe even
more than Phelps himself, the slacker. The desired gains are These quizzes (i.e., field tests) need to be equivalent to, or at
also coming, thankfully, or else I'd be concerned about losing least comparable to, the demands you'll face on race day, or
the massive paycheck she hands me at the end of each month. else they have little relevance as to how you'll perform. I'll be
the first to admit that an elevated FTP (functional threshold
(In truth, I operate on a percentage of race income, so when power) is nice to have, but does it relate to a five and a half
she wins, I win. The pros I guide know I have a vested hour Ironman ride? Um. Unfortunately no, not really. Real
interest...Cha-ching. I fully expect Angela to win one or two improvement is measured in relationship to your goals. It is
70.3s this coming year, while Heather should win at least one also measured with precision and in precise manners, not in
more Ironman, if not two. Trevor ain't far from some big unrelated tests and certainly not in the ambiguous "I feel
victories either. You other pros, take note. Or sign on.) fitter" manner that we so often hear athlete-ignoramuses
touting. Look, Jocko. It ain't good enough to feel fitter; you
But here's what's interesting, getting back to the maximizing need to be fitter. And while racing itself is quite subjective
time theme for a minute: Ang's bike riding has also improved (i.e., you cannot control the variables: namely Ma Nature and
and yet she's barely ridden much at all. your competitors) it's the raison d'être of why we train--the
final exam. The goal, of course, is to pass the final exam, as
graded by you and only you.
[4]

5. Nutcracker (cont’d) when hard is hard enough and when hard enough is too hard.
Design your quizzes to help you identify this. And yes, these
Okay, back to my original thought…maximizing time. training tests should almost always show progress.
The key thing when attempting to maximize the limited Then there's the third and final aspect. Do your workouts
resource we call time is in knowing that what you do have time relate to your goal event? And how closely do they relate? Are
for is working. Thus, you need to measure your training they too short to allow you to succeed in your final exam,
response to the workloads you (or your coach) set forth. If therefore only leaving you asking more questions? Are they
the desired response isn't occurring, something within that too hard? Are they too easy? Essentially, you race the way you
tightly squeezed framework has to change. And since this prepare (i.e., train) and if your homework doesn't relate to
something is limited by time in which to achieve it, you'll need your racing, there's little point in taking that final exam, that
to look into a few other things. These are… is unless you take pleasure in failing final exams! This, by the
way, comes from a guy who has failed plenty of them. No,
1) The interrelationship of your workouts (i.e., their order) really.
2) The intensity of your workouts
3) The relationship they have to your final exam So, all said, if you want to pass your final exam in flying colors
(and not just with puke, piss and poop flying from you),
The first factor is to be sure your workouts are placed in an training must closely relate to racing and it must be measured
order that allows you to get the most of out each one. This is with this relationship in mind. If time restrictions don't allow
based on The Science of You and Your Life but is very much an you to train the way you hope to race (and let's face it: an
art. For example, you'll have to figure out whether two intense Ironman takes much longer than it should and hardly allows
rides in a row are sensible or whether you're better off for the ideal training situation, whether you have all day to
separating them with a swim or run workout between. This is train or not!) you have to manipulate your existing time
ever-changing, of course, and the possibilities are virtually accordingly. While a ten-hour training week pretty much
endless; it can take years to come to a practical conclusion, assures you that an Ironman will be a tough nut to crack, so
and by then you've probably aged up to a more competitive too does a thirty-five hour training week, at least when doing
age-group, one with Joe Bonness in it. (All I can say is good your best (i.e., passing the exam) is concerned. Generally
luck.) speaking, you'll come closer to doing your best in an Ironman
the more you train, but it only really gets tougher and tougher
I've found that most triathletes (and this probably includes to do, the faster you've gone.
you too, tough guy) respond best by spacing harder runs apart
by about 4-5 days, while harder rides are best spaced out by I guess the point here, really, is that our final exam is one
about 2-3 days. (He said 'spaced out'!) Harder swimming can tough nut to crack. And that's exactly why we nutty folks love
occur almost every day or every other day. This may mean one it. Now get your nutcrackers out and get crackin'. For you
hard run each week, two harder rides, and three harder pros: eliminate the excess. For you age-groupers: add more of
swims. Once you think you've figured out this puzzle, don't it! For Joe Bonness: you da man.
stop trying to solve it! Keep repeating it while attempting to
make minor improvements. Basically, this means finding a
weekly schedule that works and then sticking to it, whether
that "week" is 7 days or 10 days or whatever. Alter it when it
no longer works and don't worry about all the mumbo jumbo
about periodization and all that. Periodization is for pros,
really. But more about that some other time.
Secondly, the intensity of your workouts has a HUGE effect
on your resulting performance. It's been proven time and
again in laboratories around the world that the greatest gains
in training are had in going harder. But there's a point where
going harder is quite simply having gone too hard. If you're
chronically injured or sick or unmotivated your version of
harder probably needs to change. Just as more quantity isn't
necessarily better, neither is more harder! Be sure you know
[5]

6. Weight Loss for Athletes
By: Christopher D. Jensen, PhD, MPH, RD The time to implement your weight loss regimen is during the
off-season, when training demands are less and you’re not
For a number of sports, losing weight, and in particular, competing. Take the first 4 weeks at the end of the season
reducing body fat, can mean the difference between finishing in simply to recover and take a breather from the rigors and
the middle of the pack and standing on the podium. Dropping a stressors of training and competing. You can focus on losing
few pounds may confer an advantage, because it increases your weight after this much-needed period of rest. In-season is not
power-to-weight ratio, a term that describes the amount of the time to drop the weight, because the combination of
power you’re able to generate relative to the pounds you’re strenuous training and cutting calories is bad for performance
packing. For a Tour de France cyclist on a mountain stage in the and bad for your health. When you’re not meeting your energy
Alps, having the same or more muscle power while carrying less needs, you’re also not getting sufficient carbohydrates to
body weight means faster ascents. For runners, every pound restore glycogen fuel reserves on a daily basis. This can lead to
that you’re not schlepping around a track or course has a chronic fatigue, poor training sessions, and a decline in
positive impact on pace. Other athletes wish to lose weight to performance. Too few calories combined with a tough training
compete in a specific weight class or because appearance is an schedule also can impair your immune system and leave you more
important element of their sport. vulnerable to colds. Losing weight is tough enough on the body,
so do it during the off-season.
The benefits of shedding a few pounds of body fat are
certainly enticing on paper, but anyone who has tried to lose Lose the fat, keep the lean
weight knows it’s not an easy task. If you take the wrong When losing weight, you’ll want to trim fat — not muscle. Most
approach, your performance may suffer, you may get sick more of the time, when you lose weight, only a portion of it is actual
frequently, and the scale may not budge, despite all of your fat loss. But you also lose muscle mass. This highlights the
sacrificing. concept of power-to-weight ratio again: Your big-picture goal is
to return next season lighter in weight, while maintaining or
This article gives you the inside skinny on how athletes can best even gaining in power and strength. To do this, you’ll want to
lose weight. It covers when it’s best to begin a weight loss maintain your muscle mass as much as possible while you trim
regimen during your training cycle, what approaches to weight the body fat.
loss work most effectively and why, and practical strategies and
tips that can make the whole process less arduous and more Simple strategies for controlling calories
successful. As a seasoned athlete, the aerobic training and the resistance
exercise components of your weight loss plan probably won’t be
Let’s acknowledge the obvious hard to manage. But how do you cut back on calories? The
If losing weight was easy, two-thirds of Americans wouldn’t be following are strategies that, if followed, will make it easier for
walking around today overweight or obese. So right up front, you to successfully achieve the 500–750 calorie deficit each
let’s face facts: There is no magic bullet, no wonder drug, and day:
no fad diet that will melt away the pounds or effortlessly trim
body fat. * Don’t skip meals — break the fast
A common mistake when trying to control calorie intake is to
Weight loss is about calories. If you consume more calories skip meals, especially breakfast. The problem with skipping
than you expend on a daily basis, you gain weight. If the calories meals is that we humans are pretty good at adapting to a
coming in balance with the calories you’re burning, your weight shortage of food. If your body senses that calories are in short
is stable. And if the calories you take in add up to less than supply because of hours of fasting, it readily adapts by reducing
what you burn, you lose weight. So if weight loss is on your to- your metabolic rate. So, you’re thinking that you’re melting the
do list, the latter scenario is where you want to be. fat away by going hungry, when in fact your body is trying to
protect you by slowing down the rate it burns calories.
Timing is important
From the rate of weight loss you can reasonably expect within a Don’t skimp on protein
certain period to the best time during your training cycle to Don’t cut your protein intake while you’re cutting calories. You
implement a weight loss regimen, timing is key. need protein to maintain your muscle mass, and for some
A realistic goal is to lose about 1 lb (0.45 kg) of body weight per individuals, protein foods are particularly satiating. Make sure
week. To achieve this, you’ll need a calorie deficit or shortage to consume in the range of about 0.7–0.9 g protein per lb body
of about 500–750 calories every day. If you want to drop 5 lbs weight (1.5–2.0 g protein per kg) daily. For a 150-lb (68-kg)
(2.3 kg), plan on taking about 5 weeks to pull it off. For an 8-lb individual, that equates to about 105–135 g protein per day.
(3.6-kg) weight loss, plan on about 8 weeks.
[6]

7. Weight Loss (cont’d) It packs a 530-calorie punch! Cut out the whipped cream,
request the light version made with nonfat milk, and downsize
Forgo full-fat dairy foods to the 16-oz (475-ml) medium-size option instead.
We all agree that creamy, full-fat dairy products taste good,
but if you have pounds to lose, you can’t afford this fat You’ll still get plenty of yummy at just 180 calories. And if you
extravagance. Choose low-fat or nonfat dairy foods instead of select the 12-oz (360-ml) serving, your payload is just 140
full-fat versions. This applies to milk, cheese, yogurt, ice calories. That’s a savings of 390 calories right there!
cream, cottage cheese, and sour cream. Why pick on fat? If you enjoy a glass of wine, a cold beer, or a cocktail, you
Because it has over twice as many calories as the equivalent need to account for these calories, too. An 8-oz (240-ml) glass
amount of carbs or protein. So more fat means more calories. of white wine has about 170 calories and red has about 210
Consider an 8-oz (240-ml) glass of milk. If it’s whole milk, it calories. A 12-oz (360-ml) beer has about 155 calories, and a
has about 150 calories and 9 grams of fat. The same serving of 12-oz (360-ml) light beer has about 110 calories. A 6-oz (175-
1% low-fat milk has only about 100 calories and about 2.5 ml) margarita weighs in at about 265 calories.
grams of fat. Nonfat milk only has about 80 calories. And when
it comes to dairy snacks and desserts like yogurt and ice Eat foods that fill you up, not out
cream, lower fat and light versions today are often just as Starting a meal with a bowl of soup, a salad, or a small plate of
tasty, and they can save you major calories. steamed or fresh vegetables helps take the edge off of your
hunger pangs. People who follow this type of dietary pattern
Get it on the side feel satisfied at the end of a meal while consuming fewer total
Fat calories can quickly add up, so be mindful of sauces, calories. Adding broccoli, carrots, tomatoes, or beans to stews,
gravies, and dressings that are fat-based. Ask for these on pasta dishes, or chili is also effective. We are creatures of
the side. That way, you can choose how much you consume. habit. We tend to dish out a set portion size. So if your
portion includes lower-calorie, higher-fiber ingredients like
Don’t drink your calories vegetables or beans, you end up with fewer total calories
A 12-oz (360-ml) regular soft drink weighs in at about 150 consumed.
calories. The 20-oz (590-ml) size has 250 calories. And the
36-oz (1065-ml) version you buy at the corner convenience Eat until you’re satisfied, not stuffed
store packs a whopping 450 calories — that’s a good portion of We don’t just eat because we’re hungry. We eat for all kinds
your entire daily calorie budget. If you need soft drinks to get of reasons, including when there’s simply more food at the
through the day, make the switch to diet. Your taste buds will table. Pay attention: Eat when you are truly hungry, and stop
quickly adapt. when you are satisfied. Avoid eating to the point where you
Fruit juice may have a few feel stuffed, bloated, uncomfortable, or like you can’t
more vitamins, but it has just eat another bite. Instead, stop when the hunger
as many calories as a regular cues dissipate. By eating a bit slower, your brain
soda. Limit yourself to a single will have more time to detect the absence of
glass of juice daily when you’re those cues: You could eat more, but you don’t
trying to cut calories. really need to. Find that comfort point, because
Don’t think you’re doing that’s the point where you’re eating fewer
yourself any favors when having calories than you’re burning — just where you
a blended coffee drink. These need to be to lose weight.
tasty concoctions are nothing
more than upscale milkshakes. Avoid mindless munching
However, if you must indulge, We often forage for food just to break up the
think serving size and light. The routine of whatever we’re doing. Find another
largest serving size option is distraction, or bite into something that’s low in
typically on the order of 24 oz calories like apple slices, carrot sticks, or
(710 ml), and made with whole pretzels. But when you are truly hungry, eat!
milk: Remember that going hours without eating works
against you because it tends to slow your
metabolism.
[7]

8. Weight Loss (cont’d) * Two other options which allow you to control portion sizes
are PowerBar® Gel Blasts™ energy chews and PowerBar®
Navigating the fast-food lane Energy Bites. Both of these allow you to customize your energy
Eating on the run can be a calorie disaster if you make the intake.
wrong choices. One way to navigate fast foods is to stay out of
that lane entirely. If you a have choice between fast food or a Recovery is important after workouts, even when you’re trying
sandwich shop, opt for the sandwich: Three slices of turkey to lose weight. Recovery enables you to rehydrate, replenish
breast with jack cheese, lettuce, tomato, sliced olives, bell muscle fuel stores, and repair and build muscle protein in
peppers, and a hefty spread of yellow mustard on a whole- response to your training. Your body is ready to start the
wheat roll adds up to just 325 calories, and it’s filling. In recovery process as soon as you finish your workout, but you
comparison, the ¼-lb cheeseburger and French fry combo at a need to provide the nutritional components:
burger joint nails you for almost 900 calories. Go with a grilled * PowerBar® Recovery beverage helps promote recovery
chicken sandwich at 360 calories, or one of the entrée salads — after working out. Each 8-oz (240-ml) serving provides 20
a Cobb salad with grilled chicken comes in at about 400 grams of muscle-refueling carbs, 3 grams of muscle-building
calories. protein and 250 mg sodium for optimal rehydration and 90
calories. PowerBar Recovery beverage is available in a thirst-
Plan for your weak spot quenching flavor that you can easily chug.
Ask anyone who’s ever tried to lose weight before, and they’ll
tell you that there’s one time of the day or night where it’s Putting it all together
absolute torture not to raid the cupboard or refrigerator. For The goal for a safe weight loss of about 1 lb (0.45 kg) per week
others, food cravings can be overwhelming. Denial and sheer is to expend 500–750 more calories than your consume on a
discipline won’t work in the long-term. Don’t disown the foods daily basis. The best way to create this calorie deficit is
you can’t seem to live without; instead, have less of them. through a combination of burning more calories — from aerobic
and resistance exercise and cutting back on calories consumed.
For example, if chocolate-covered peanuts are your weakness, The best time to implement your weight loss regimen is during
by all means, don’t buy them in bulk from the area warehouse the off-season, when you don’t have the stringent demands of
store. Instead, buy the single-serving bag — and then hold training and competition.
yourself to no more than a single bag. A small bag of chocolate-
covered peanuts has 250 calories. That’s not necessarily a deal To fill up on fewer calories, put these strategies to good
breaker in terms of calories, but what does break the bank in a use:
hurry is three heaping handfuls of the little goodies, which * Don’t skip meals
clock in at 750 calories! * Replace full-fat dairy products with low-fat or nonfat
varieties
Calorie-smart sports nutrition * Get gravies, sauces, and dressings on the side
It’s not at all uncommon for an athlete focused on losing weight * Start a meal with soup, salad, or a small plate of steamed
to head off to the gym on an empty stomach, to push through a or fresh vegetables
workout, and to then head for home completely famished. This * Add veggies or beans to your mixed dishes
scenario is a dieting train wreck waiting to happen, because * Eat some protein at each meal
when you feel starved, it’s extremely difficult to control your * Have smaller meals more frequently
calorie intake. Avoid putting yourself in that position. You do * Avoid sugared soft drinks and have no more than a glass of
need to fuel in support of your training. The trick is to do it juice daily
without consuming extra calories needlessly. * Beware of blended coffee drinks: Go light and smaller in
portion size
Rather than heading off to the gym on an empty stomach, * Opt for sandwiches or salads when food needs to be fast
provide your muscles with the carbs and protein they need — * Eat until you no longer feel hungry, not until you feel
while controlling calorie intake: stuffed
* Avoid mindless munching
* PowerBar® Pria® bars offer great-tasting 110-calorie options * Eat that to-die-for treat, but adjust the portion size
to support your workouts. These convenient bars come in four * Take advantage of PowerBar calorie-smart sports nutrition
tempting flavors: Chocolate Peanut Crunch, French Vanilla products
Crisp, Double Chocolate Cookie, and Mint Chocolate Cookie. * Weigh yourself weekly to track your progress
[8]

9. Top There is not a soul standing along the Two Triathletic Musicians
fence cheering. But as I am walking, I
Tri Talk 2009
see her coming, and notice that she is “I like symphonies from the Romantic
looking at the clock. I turn around and era. I love Tchaikovsky Brahms,
By Timothy Carlson
it shows about 20-25 seconds to get Wagner and Beethoven. I just love all
under the four hour mark. So when she the emotions you go through to get to
As found on Slowtwitch.com
saw it, she just went into this all out the end, and I like finishing and the
sprint. I put my bike on the grass and I crowd goes wild because you know they
started yelling 'Go!' And then I started enjoyed it too. Also I like it when we
crying. That is actually my favorite finish with something quiet and the
moment of all in triathlon. I’ll never crowd is quiet for a while, spellbound.”
While the brevity is the soul of wit, forget it. Her eyes locking into that Gina Ferguson Crawford, on her side
this tri-scribe found great one-liners clock and thinking: ‘I’m going to get in career as a violinist with the
and admirable sound bites rare in 2009. there. For me. I’m just about dead last. Christchurch NZL Symphony,
So hats off to Chris McCormack, No one is watching me. No one cares.
Catriona Morrison, Chris Lieto, Chrissie But I’m gonna do it for me.’ That's “While I was naturally athletic, I was
Wellington, Normann Stadler, Simon triathlon. And so that's a beautiful abysmal at many things such as music
Whitfield, Matt Reed, and John Duke thing.” 2004 ITU World Champion and dance. My great aunt once noted
for their economic ripostes. Still, there Sheila Taormina on her favorite that my violin playing was akin to a
was much thoughtful rumination worth moment in the sport dying goose.” Mary Beth Ellis on her
listening to or reading in newspapers, early musical education in XTRI
the blogosphere and on the net. So On triathletes’ lack of technical skills interview
thanks to Torbjorn S, Sheila T, Wim
Van Der Wielle, Gina Ferguson “Triathlete is different from cyclists. The Accident
Crawford, Jamie Whitmore and They change the saddle, the aerobar or
Nicholas Dason for their illuminating whatever the day before the race. The “Blood was everywhere. My nose was
words. day before (Ironman Hawaii) in 2002. I smashed and bleeding seriously. All the
used totally new pedals because my blood was in my eye. When they asked
On the pleasures of spectating sponsors said you have to ride the new me where it hurts I said ‘My shoulder,
ones. Hah. (Stadler ended up walking at my elbow and a bit of whiplash in my
“I never thought I’d be able to the Energy Lab) There is still big, big neck.’ It seemed like all the blood had
experience: the thrill of competition room to be more professional in bike gone to my right eye and I could not
without competing myself until I saw fitting. We are strong. But what we do see with it.” Greg Bennett about
my daughter (Jenna) doing her first in technical matters it’s like amateur injuries suffered when he got hit by a
triathlon, or doing her first big soccer sport. It's crazy.” Normann Stadler car while cycling in Boulder in summer
match, and I realized, ‘My God! My
heart is now beating outside my body!’” On the short-lived compression socks “The guy in the car made an honest
Karen Smyers, two-time ITU World ban mistake, as we all do. I could not have
Champion and 1995 Ironman Hawaii been hit by a nicer guy. He is an Iowa
champion "I raced in those socks last year but I fireman, and there are not better guys
will not compete in those socks this than firemen. This guy is usually the
“The pros had finished the Chicago Year. I think the rule is not OK. What first one on the scene helping people in
Triathlon two hours before and I was if I like to race in those old fashioned my situation and he was devastated. I
headed out of transition to go to pack basketball socks from Nike? Every year really feel for him. It happened on his
and catch a redeye flight home that -- different rules. Next year we ride 25th wedding anniversary. He left a
night. I was walking past the finish road bars and only one gear...” Normann long message on my phone upset and
chute which, when the pros and early Stadler apologetic.” Greg Bennett remained
finishers came through, was packed quite understanding about the driver
with people screaming and cheering. who hit him.
Then here comes this woman, who is a
little heavyset, coming around the =>More quotes to come next month!
corner.
[9]

10. Baked, Stuffed Potatoes
by Natalie Gallagher
Ingredients:
4 large Russet potatoes, scrubbed clean
2 tbsp. extra virgin olive oil
1 red bell pepper, chopped
1 medium yellow onion, chopped or diced
1 head of broccoli, chopped
1 can low-fat cream of mushroom soup
1 cup non-fat milk
1/4 c. non-fat sour cream
1 tbsp. smoked paprika
1 pound ground turkey, extra lean
1 tbsp. minced garlic
1 tbsp. Worcestershire sauce
1 tbsp. spicy brown or dijon mustard
1/2 c. shredded smoked Gouda cheese
salt and fresh ground pepper to taste
Directions:
Pre-heat the oven to 400ºF.
On a baking sheet, toss the potatoes with a hearty drizzle of EVOO and some salt. Bake in the oven until tender, about 1
hour. Let cool.
Turn the off oven and pre-heat the broiler.
While the potatoes are cooling, place a medium skillet over medium-high heat with one turn of the pan of EVOO, about 1
tablespoon. Add the bell pepper, onion and broccoli to the pan, season with salt and pepper, then cook until the veggies
are tender, 5-6 minutes. Transfer them to a large mixing bowl.
When the potatoes are cool enough to handle, cut a thin slice lengthwise off of the top to expose the inside. Scoop out
the potato flesh, taking care not to pierce the wall of the potato, and transfer to a bowl (reserve the potato shells).
Add the sour cream and paprika to the bowl and mash. Reserve warm.
Place a large skillet over medium-high heat, spray with olive oil and add ground turkey and minced garlic to the pan and
cook until golden brown. Add the mushrooms soup, milk, Dijon mustard, Worcestershire sauce, mix well and bring up to a
bubble to simmer until thickened, about 2-3 minutes. Add the already prepared veggies (pepper, onions and broccoli)
and simmer an additional 4-5 minutes.
Fill the potato shells with the turkey and mushroom mixture, then top each of them with the reserved mashed potatoes.
Transfer to a baking sheet and sprinkle with the cheese. Pop the potatoes under the broiler until the cheese is melted
and tops are golden brown, about 5-8 minutes. This makes an excellent main dish when paired with a spinach salad!
[10]

11. 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!
• 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
• Kathy Worden & Jen Polello - Kids Club
Co-Directors
Jan-Feb. Calendar Races/Runs:
• Jan. 23rd: Frostbite 5K race @ Deer Upcoming Events:
Park, WA @ 10 am
Training Opportunities: • Tri Fusion Family & Friends Skate Night
• Feb. 7th: BRRC Partners In Pain @ Riverfront Park Ice Palace
• OZ (Northside) Masters swimming: 5K race @ West Central C.C., on Sunday, January 31st @
Tues> @ 6-7:30 pm, Fri. @ 4-5:30 pm 4:30-6:30 pm, $3/per person
& Sun. @ 8-9:30 am. Come join the Spokane, WA @ 10 am
skate rental.
fun! • Feb. 13th: First Annual Erik • Kids’ Swim Clinic: Sunday, February
• Throughout the winter => check the Anderson 4K Community Run @ 21st @ 8:00 am @ YMCA on
Tri Forum @ Training for indoor Spokane, WA @ 9 am Newport Hwy. Kids ages
trainer/outdoor group rides, and/or 4-12, all swimming abilities,
runs. Plan Ahead: $5/per child! Find the
• Mar. 6th: Snake River Canyon registration form @ www.tri-
• Whitworth Masters Swim: on Mon- fusion.com
Wed-Fri @ 8:30- pm and Sat. @
10 Half Marathon @ Pullman, WA
5:30- am. Contact
7
• Mar. 27th: Tri-State Outfitters Next Membership Meeting:
KevinWang@spokanewaves.org
Spring Duathlon @ Lewiston, ID @
• Swim Clinic at Masters Swim Oz 10 am • Wednesday, February 17th, 2010 @
North on Sunday, Jan. 24th @ 8-9:30 6:30 p.m.: General membership
am. Please RSVP on the Tri Fusion • Tri Fusion Kids’ Tri: Tentatively on meeting location TBA.
Forum. June 20th, 2010. TBA!
[11]