1. August 2008
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page 2 page 6 Calendar,
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Three Guys’ Two Yummy
Transitions, Recipes,
pages 3-5 page 7
Overcoming Common Marathon Training Challenges by Chris Carmichael
A few weeks ago I received a call from when you have systemic symptoms, like a you can also use it to help heal dry and
Lance Armstrong. Apparently he was being fever, achy joints, or diarrhea. Generally cracked areas in between runs. If you’re
interviewed on EXTRA and his interviewer, speaking, a short cold (around 5-7 days) getting frequent blisters, the problem may
AJ Calloway, mentioned that he’s always will not hurt your overall training progress, be related to poorly-fitting or worn out
wanted to run a marathon. Lance told him but if you’re repeatedly coming down with shoes.
he should run the 2008 New York City small illnesses, it may be a sign that the
Marathon with him, and then called me to total volume or intensity of your training Challenge: Stomach flu
set AJ up on a training program. After program could be too aggressive. Remedy: The good news about minor
bringing AJ out to Colorado Springs for intestinal bugs is that most are short-lived.
some physiological testing, I can say that Challenge: Sore feet Don’t try to run through one; take a few
his current fitness is below average for a Remedy: First off, go see a physical days off until your system has returned to
first-time marathoner, but that he has therapist or physician to make sure there’s normal. You’re going to feel pretty weak for
enough time to make the improvements no significant injury. Then, to keep your your first one or two runs, so take it easy,
necessary to complete the NYC Marathon fitness moving forward while reducing the
consume sports drinks to replenish the
in four hours. However, fitness isn’t his only strain on your feet, try deep-water running,
fluids and electrolytes you lost when you
challenge. He’s also pretty new to or aqua-jogging. Using a floatation belt,
endurance running, so we’re spending you can run in the pool and get a great were sick, and you’ll be back to normal
plenty of time bringing him up to speed on workout without the pounding that’s been training within a few days.
the skills and techniques he’ll need to help hurting your feet.
him through the next several months of Challenge: Darkness
training. Challenge: Blisters Remedy: Busy schedules mean that
Like all athletes, runners face challenges Remedy: Leave blisters smaller than a
runners often run out of daylight. Don’t let
that can prevent them from making dime alone; don’t break them. Instead,
progress. Some of the most common ones protect them with moleskin. Cut a “donut this stop you. Wear reflective clothing, get
– and their solutions – are listed below. hole” into moleskin bandage and put it an LED headlamp, and stick to terrain
around the blister to reduce friction and you’re familiar with when running outdoors
Challenge: Getting a cold pain until the blister goes away. You may at night. And don’t be afraid of training on a
Remedy: Be sure to stay hydrated, since need to break large blisters (or they may treadmill. Your event may be out on open
your body needs fluids to help fight the break on their own). In this case, keep the
roads or trails, but supplementing your
illness. Take a few days off to let the cold area clean, apply antibiotic ointment, and
run its course, but it’s OK to return to change the bandage daily. To prevent outdoor training with indoor runs is better
running with a stuffy or runny nose, even a blisters, use an anti-chafing ointment. than not running at all when it’s raining or
scratchy throat. However, don’t exercise Apply it to your feet before you run, and pitch black outside.
[1]

2. Best Protein Recommendations activity: 0.5-0.7 grams per 6. Eat preservative-free and
by Ben Greenfield pound. low-sodium deli meat, and
Recommendations for athletes, prioritize grass-fed
Many of us are aware of the weightlifters and very active organic beef or buffalo.
benefits of protein - it's ability to individuals: 0.7-0.9 grams per
slow release of blood sugar, pound. 7. Avoid high intake of soy, as
enhance muscular recovery, assist most individuals are allergic,
with weight loss, 3. Go organic on eggs, and limit even if they don't know it. Soy
and perhaps most importantly, consumption to no more than has several health risks, and can
make our meals more interesting, 4 eggs a week (females) or 7 cause weight gain, especially in
tasty and filling! Here are several eggs a week (males). females. The best soy products to
recommendations for your Modern western consume are tempeh, miso,
protein intake. diet tends to load and patto.
our bodies very
1. Ensure that protein high with omega 6 8. Fish and seafood are high in
sources are lean: fatty acids from protein, but consume only in
Leanest vegetable oils, moderation due to mercury and
Skim milk, soy milk while providing other toxins. Twice per week for
Plain, fat free yogurt, only very low maximum consumption. Since
cottage cheese intakes of omega 3 you're limiting fish, attain your
Egg whites fatty acids. Organic omega-3 fatty acids from capsules
White meat tuna in water eggs have a much or supplements.
White meat skinless better ratio of
poultry omega 3 fatty 9. Nuts are good protein
95% lean ground beef/ acids to omega 6 sources, but the majority of nut
turkey fatty acids, helping intake should be from flaxseeds
non-fried fish/seafood bring you back into and walnuts, which have more
trimmed beef, pork equilibrium for favorable omega-3 to omega-6
tenderloin proper formation of ratios for weight loss.
beans, peas, lentils hormones and cell membranes. Do Be cautious, because nuts are very
not overcook eggs, as this can calorically dense. A serving is a
Second Choice degrade the fragile proteins. small handful.
2% milk And cholesterol? Consume eggs in
low-fat cheese, yogurt moderation, but realize that they 10. Limit bean and legume
whole eggs contain a high degree of lecithin, a intake, since they can have a
dark meat tuna in water cholesterol degrading enzyme that significant effect on your
dark meat skinless poultry helps your body insulin levels.
85% lean ground beef/turkey naturally digest the cholesterol in They should be combined with
turkey bacon/sausage eggs. other protein sources, like nuts, if
trimmed pork chops/lamb they are to be the main protein
nuts/seeds/peanut butter 4. Limit intake of dairy proteins, part of your meal.
as allergens, hormones, and
High Fat/Last Choice antibiotics. 11. Limit consumption of protein
Whole milk These products from the modern from powders, drink
Regular cheese dairy industry can interfere with supplements, bars and
Ice cream/frozen custard your normal cellular metabolism. packaged products to 1
75% lean ground beef Consume non-sweetened dairy (maximum) per day.
fried chicken, fish, seafood only, as opposed to "Key Lime Pie" Natural protein sources are better
bacon, sausage, bologna or "Strawberry-Banana" flavored absorbed, and better for you!
hotdogs, pepperoni, salami yogurt.
beef or pork ribs If you need more help with
untrimmed steak 5. Limit shellfish and peanut nutrition, Champions Sports
burgers w/ cheese consumption. They tend to have Medicine offers full
high levels of metabolism- nutrition coaching packages, or
2. Ensure adequate protein. Look decreasing toxins. single sit-down nutrition
at grams of protein per consultations. Just call Ben
serving on all packaged food. Greenfield at 208-883-7705 for
Recommendations for regular more information!
[2]

3. A Study in Transitions, from three different but When it comes to mounting your bike, there’s the flying
similar minds. One great guy at a time... mount, my mount and the standing mount. I can’t do
the flying mount due to the limits of my saddle clamp
Guy #1: Michael Bergquist and the beam strength. I choose to leave my bike in a
larger gear with my shoes clipped in. This allows me to
I’ll go through transitions from my point of view, then a step on with my right foot (I mount from the left). The
top 10 (or so) list. larger gear keeps my foot from dropping quickly like it
would in a low gear. Basically it serves as a foot peg
Transitions are often the least of a triathlete’s while I quickly switch to my left foot and move my right
considerations when it comes to a race. However, foot over to the other shoe. Transitions aren’t just
nothing can make as big of an impact on race day as about the time between the two timing mats. How
transitions. An athlete’s fitness is already set and few quickly you mount and get up to speed and set counts
mistakes in a race stand to make us pay for an error as too. Pedal up to speed and maybe a little extra, then
much a transition error. Getting to a race early gives coast while putting your shoes on and pedaling up to
you plenty of time to scout out the transition, speed again, then coast again while you strap in.
determine the lines of travel and put your
bike in the right rack. Typically, you want to Dismounting your bike is pretty tricky
put your bike in a place that you do as little too. Unstrap as you come in, ride
running with the bike as possible, which with your feet on the shoes, then
makes it important to understand the bike coast to the dismount line as you
out/in locations. We all have strong sides, bring your leg over the bar or behind
so we set up on that same side of the bike the saddle and between the frame
every time if possible, even if it means and your other leg. This will leave
moving to a slightly less advantageous you primed to literally hit the ground
location. Keep both in mind. After getting running. It’s fast and keeps you from
your area set up, head down to the water crashing, both good things. Do
and do a dry run/walk through transition. things in T2 in an orderly fashion too.
Believe me, things can look completely I rack the bike with one hand and
different from the other direction, especially unbuckle with the other. As I bend to
after you’re coming out dizzy from a hard put on my shoes, I let the helmet fall
swim. It also helps to do your warm-up off my head. Why waste time taking it
swim and follow it with a run through off. I’ll put my left shoe on, then grab
transition and onto the bike. Do a dry run my right shoe, which has my race belt
from the bike to run. That’s typically not as in it, and start running. While
complicated, but can cost you time. running, I’ll put my belt in my mouth,
then try to jump and put my shoe on mid stride (in the
Setting up your transition area is as important as where really important races). The race belt goes on as I
you set up. You have to think your way through it settle into a comfortable stride. If you want a hat, then
forward and backward. You start with a clean add that to your mouth as well.
transition area, but what about a place for your wetsuit,
cap and goggles? When you can truly think your way When it comes to transitions, don’t do things you may
through what happens to your spot from start to finish, not be able to do. Leaving your shoes clipped in can
the faster your transition will be. It doesn’t matter how save 3 to 5 seconds over putting shoes on in transition
clean it is, but how fast it is. Your area needs to be set (depending on the transition area, length, terrain and
up to allow you to do things in a particular order. Every grade coming out of transition). If you do it poorly,
extra move you make costs you time. Put your helmet then you could crash, drop a shoe and have to go back,
on your bike, so you put it straight onto your head or just lose a bunch of time. I once saw a guy have his
without turning it over and rotating it. Have your shoes shoe spin around, which popped his bike into the air
in the correct spot, so you can grab only the one you and jolt him to the side. He torked his body to
want. When you’re bent over, just like an old person, compensate and ended up breaking his saddle off in
try to find something else to do while you’re down the process. End of race. Transitions are about racing
there. If you have to bend over twice when you didn’t smart. In an equidistance transition area in big/
have to, then you just wasted some time. When you important races, I have had the fastest combined
practice, you can go through it slowly to figure out the transitions for nearly a decade. I experiment a lot in
most efficient order of tasks through transition. Even if less important races, but when it counts, I bring it every
you don’t want to race it, having great efficiency makes time. On several occasions, annihilating the
transition less stressful and more restful. competition in transition helped me win when I
probably wouldn’t have otherwise.
[3]

4. Michael’s Top 11
1. Know your transition area forward and backward for T1 and T2.
2. Get there early to get a good spot and get set up with plenty of time to spare.
3. Do a couple dry runs of both T1 and T2.
4. Set your things out in the way you’ll need to put them on without adjusting them in transition.
5. Make sure your bike is in the correct gear.
6. Know how unusual transitions are run. These are ones that you have gear bags and people rack your bikes, etc.
7. Have a plan and stick to it. Rehearse it as you’re coming into transition and work through it smoothly.
8. Race through transition. The race isn’t over until the end of the run, so don’t take a break in transition. It won’t make
much of a difference.
9. Don’t rush your way into mistakes. Slow is smooth, smooth is fast, fast is deadly (according to the Navy Seals).
10. Practice. Every extra move is extra time that you’ll have to bike or run out of someone.
11. Skip any trick that you’re likely to fail at. Certain mistakes can cost you far more than saved (shoes on bike is the
biggest one).
Guy #2: Ben Greenfield
Ben’s Top Ten Transition Tips!
10) Do: Squirt any slippery cream, vaseline, or lotion product inside your
bike or run shoes, to make your feet slip n' slide right in during
transition. Don't (guys): Use your wife's new and expensive
Pomegranate-Vanilla Body Crème.
9) Do: Let the zipper pulley string on the back of your wetsuit hang free,
as it's easier to grab as you run out of the swim. Don't: Grab other
people's free-hanging zipper pulley strings as you swim past them.
8) Do: Leave your bike shoes attached to your bike pedals. Don't: Leave your
bike shoes attached to your bike pedals unless you've practiced a barefoot
mount at least 10 times in your backyard, neighborhood park, or local golf
course (not to be confused with the barefoot mount you practice in your
bedroom)
7) Do: Keep your hands free by leaving your cap and goggles on until after
you've removed at least the upper part of your wetsuit. Don't: Keep the
goggles on the rest of the race to save time in transition and money on
sunglasses.
6) Do: Run through transition prior to the race to practice spotting your
bike. Don't: Hang helium balloons from your bike, paint your bike neon
colors, or rip your car alarm out of your car, hang it on your bike
handlebars, and activate it as you run through transition.
[4]

5. Ben’s Top Ten (cont’d)
5) Do: Wear your heart rate monitor, watch, and race belt under your wetsuit
to save time. Don't: Wear your bike helmet under your swim cap to also save
time.
4) Do: Put your sunglasses inside your helmet so you can easily locate them.
Don't: Forget that you did this and put your helmet on, then run around
transition screaming if anyone has seen your sunglasses.
3) Do: Roll your socks down so that your feet slip into them more quickly.
Don't: Squirt that lotion stuff into your socks.
2) Do: Test the tension on those brand new elastic shoelaces by actually
putting your feet into your shoes before the race. Don't: Go to the medical
tent if your feet become stuck inside the elastic-equipped shoes - just
remain calm and cool and pour boiling water on the shoes to stretch out the
elastic laces and free your feet.
1) Do: Go to that same soft, grassy golf course and practicing dismounting
from your bike while leaving the shoes attached to the pedals. Don't: Go
into the clubhouse and complain about people shooting balls at you while
you're trying to ride your bike, dammit.
Guy # 3: Roger Thompson
1. The bike mount line doesn't mean you have to mount there exactly.
Sometimes it saves time to run through the congestion and mount beyond
the line.
2. Make transition decisions based on the course. For example, if the
bike course takes off on a steep uphill, it might not be a good course
to mount with shoes on your bike because you'll want to have your feet
in your shoes for a powerful upstroke.
3. Anything that can be done at speed, don't do in transition. For
example, put visor/hat on while running coming out of T2 and take all
gels/fluids while in motion.
4. Put your sunglasses in your aero bottle straw and put them on while riding.
5. Get up to speed on bike before "doing" anything (putting feet in
shoes, putting on sunglasses, taking gels/water) on the bike. You're
more stable that way.
6. Understand why you're doing what you're doing, not just because you
saw someone else do it. Practice it… a lot.
7. Don't take your goggles and swim cap off until your wetsuit top is
off and around your waist. It's harder to get your wetsuit off of your
arm if your hand is in a fist holding your swim cap and goggles, and
you have one less hand to get your wetsuit off with.
8. Swim until you can feel the ground with your hands. You're faster
swimming in the water than running in it.
9. Run guiding your bike with your hand on the saddle because you run
faster when your body isn't twisted to hang onto your handle bars.
10. Wear your race belt under your wetsuit if possible.
[5]

6. Fit Facts for Avoiding Injuries
Linda Melone, C.S. has advice on training safely
Published Tuesday, August 12, 2008
Band Strength
That burning knee pain you experience while running may be caused by inflammation
of the iliotibial (IT) band, a tough tissue that runs along your outer thigh from the hip
to knee. Researchers at the University of Delaware wondered what caused the
inflammation, so they conducted gait analysis on a group of recreational female
runners and followed their training for two years. Eighteen runners who had greater
hip adduction (the amount the hip rolls toward the middle of the body) and internal
knee rotation at the start of the study developed IT band syndrome by the end,
suggesting a possible biomechanical cause for the painful condition.
You can take steps to avoid developing IT band syndrome. "Exercises to strengthen
the muscles around the hip help, and include lateral side walking with tubing, lateral
step-ups, squats and lunges," says Irv Rubenstein, Ph.D., exercise physiologist and
founder of personal-training center S.T.E.P.S., Inc., in Nashville, Tennessee.
Power Outage
No matter how hard you try, you can't force yourself to sprint at an all-out effort faster or for a longer period of
time. Within seconds, your muscles move from exertion to exhaustion, and now researchers know why. A new study
in the American Journal of Physiology reports that when your muscles are pushed past the "critical power level"--
the intense level of effort you can sustain for a period of time, usually 75 to 80 percent of your maximum
capacity--they quickly become tired, and the level of phosphocreatine, an important energy source, is fast
depleted. Together, these factors force you to slow down or stop. The good news: The more fit you become, the
longer you can maintain workouts at your critical power level.
Milk the Benefits
Getting an adequate amount of vitamin D--through dairy products, fish and even sunlight--does more than
prevent bone fractures. New studies show that intakes of 800 to 1,000 IU a day increase muscle performance and
help prevent falls later in life. Vitamin D also helps the body absorb calcium, which can boost the density of the hip
and pelvis as well as improve balance. It may also lower your risk of developing breast cancer, diabetes and heart
disease.
Too Much of a Good Thing?
Dehydration during a long run can be a real concern, especially in the hot summer months. But the dangers of
overhydration, "hyponatremia," may be equally deadly. Hyponatremia occurs when excess water dilutes the sodium
in your blood, says Dr. James Muntz of The Methodist Hospital in Houston. Muntz recommends drinking no more
than one cup of water or sports drink every 20 minutes during exercise.
Try This=>
Triangle Pose: Start standing with your legs straight and spread wide apart. Turn your right foot 90 degrees to the
right while keeping the left foot pointing forward. Place your right hand on your right shin or ankle. Roll your torso
open, so both shoulders face forward, and raise your left arm straight over your head. Look up toward your left
hand or straight ahead if this bothers your neck. Focus on stretching your left fingertips as high as you can. Take a
few deep breaths, and then slowly straighten to a standing position. Repeat on the other side.
*Articles submitted to Ironmanlive.com on training-related topics represent the personal opinions of the author
based on their own experience and research. Ironmanlive.com provides these for your review and consideration, but
does not endorse any particular recommendations of our authors.
[6]

7. Delicious Granola
from Michelle Huskinson
Ingredients:
* 5 cups whole oats
* 1/ cup olive oil
4
* 3/ cup sugar free maple syrup (I like log cabin)
4
* 2 tsp. vanilla extract
* 1/ cup of honey
4
* 1/2 cup pecans
* 1/2 cup walnuts
* 1/2 cup almonds
* 1/ cup coconut
4
* 1 cup organic raisins
* 1 tsp. cinnamon
* 1/8 tsp nutmeg
* 1/2 cup chopped dried apricots
* 1/2 cup dried apples
Directions:
Pre-heat oven to 300 deg. In a large mixing bowl combine oats and olive oil. Mix well. Add maple syrup, vanilla, honey,
cinnamon and nutmeg. Mix very well. Prepare a cookie sheet with aluminum foil and spread mixture on cookie sheet.
Bake for 15 min. Keep mixing bowl available. Put together the nuts and dried fruits in bowl. Add this to the mixture
out of the oven and bake for another 15 min. Let mixture cool completely and store in an airtight container in the
refrigerator.
* Other things to use: dried blueberries, cherries, craisins, *If you don't add syrup use a 1/2 cup olive oil instead and
use Splenda, brown sugar (1/ cup) for a different taste* If you don't like brown sugar then use Stevia and cinnamon
4
topping as the mixture comes out to cool. If you don't like the raisins or fruit cooked, add these in at the end of the
second baking process as it cools.
This is an excellent breakfast cereal and a snack. Enjoy!
*********************************************************************************
Rhubarb Cake
from Michelle Huskinson
Ingredients:
1 Betty Crocker cake mix (preferably butter brickle, but butter pecan or yellow will work, just needs to be this
specific brand)
4 cups 1/ inch chopped rhubarb
4
1 cup heavy whipping cream (not whipped)
1 1/2 cups sugar
9 x 13 cake pan, prepared for a cake
Directions:
Pre-heat oven to 350 Degrees
Follow cake mix instructions per the box and pour batter into pan.
Sprinkle rhubarb over batter
Sprinkle sugar over batter and rhubarb
Pour cream over all the cake
Bake for 50 - 60 minutes, until cake is baked in middle & golden on top
Serve cake warm with vanilla ice cream
Yum!
[7]

8. 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
August/Sept. Calendar Races/Runs:
Upcoming Events:
Training Opportunities: • Aug. 23: Apple Capitol Triathlon at Clinics:
Wenatchee, WA
Mon-Wed-Fri @ 8:30- pm, Sat @
10 Wednesday, Sept. 24th: Off-season
5:30- am: Masters Swim at
7 • Aug. 24: IM Canada at Penticton, B.C. Nutrition Clinic at Champion
Whitworth College, e-mail Canada Sports @ 6:30-8:00 pm!
kevinwang@spokanewaves.org. • Aug. 30: Titanium Man Oly Tri at $10/Tri Fusion Members
Kennewick, WA $15/Non-Members
Tuesday evenings: BLTs @ 5 & 6 @
rotating places around 7-Mile. Watch • Sept. 7: Spokefest river loop 21 miles
the Tri Forum for details! Next Membership Meeting:
ride at 9 am at Spokane, WA
Saturdays @ time TBA: Probable outside September 17th, 2008 @ 6:30 p.m.:
• Sept. 13: Grand Columbian Triathlon
bike ride meeting location & time Races - IM, Half IM & Olympic at General membership meeting at
posted weekly on the Tri-Forum. Grand Coulee, WA location TBA.
Mon. & Wed. evenings @ 5:30: Open • Black Diamond Triathlons in Next Tri Fusion Kids Club
water swim, starts at the Liberty Lake Enumclaw, WA Meeting:
Village Beach. Always a variety of
• Sept. 20: USAT Age Group National Wednesday, October 9th @
swimming levels, so please feel welcome Championship at Portland, OR Brentwood Elementary from
to join the fun! 6:15-7:45 p.m.
[8]