1. March 21, 2012
Thank You to those who
contributed to Newsletter!
New clothing order
DUE Fri. 23rd…
see Tiffany
Snake River My Life Snake River with
with Hoshberry My Tri Faulkenberry
7 Expert’s Pg. 4-6 Pg. 7-8 Pg. 12-13
Lance Arm-
on Race Day Recipes, BOD,
strong Impact
Success Calendar, &
Triathlons?
Pg. 2-3 Sponsors
Guest Speakers: Robin DeRuwe, Brian Mather, & Pg. 9-11
Pg. 14-16
Race Directors of Troika & Loreen Miller Bike Ride
The Truth About Treadmills…The Gait Guys are Drs. Shawn Allen and Ivo Waerlop (Thegaitguys.com). 3. The moving belt
has a tendency to
Have you ever heard that running on a encourage more
flat treadmill is like running downhill? ankle dorsiflexion.
Here’s why: When we’re airborne in This promotes a
midstride, neither foot is in contact with heel strike and initi-
the treadmill—no problem there. But as ates a stretch reflex
soon as the leading foot makes contact, in the calf, increas-
the backward motion of the treadmill ing risk for Achilles
grabs the heel and—more quickly than injuries, calf short-
road running—draws the forefoot onto ness and other bio-
the belt. This accelerated motion actual- mechanical faults.
ly mimics running slightly downhill. It
4. The treadmill
requires a higher level of anterior shin muscle strength, which
naturally draws the leg backward, as opposed to the gluteal
is why many people get shin splints on treadmills (an easy way
muscles doing this job, and causes a faster forward swing on
to avoid this is to increase the incline a few degrees). Read on
the recovering leg. (Want to feel this effect? Speed up your
to learn more about how treadmills can affect your stride.
treadmill.) This can cause more hip flexor recruitment, which
can again inhibit proper gluteal function. If your core isn’t
A Few other Treadmill Truths:
sufficiently engaged, these overactive hip flexors will draw
the pelvis forward, increasing the arch in your spine. Can you
1. Treadmill running pulls on the hip flexors at a predeter-
say back pain?
mined belt speed and, through a neurologic “stretch reflex,”
the flexors are activated at the same time. This inhibits the hip
Use treadmills with awareness, and find a speed and incline
extensors (glutes), making it more difficult to fire them.
where you feel as though you are slightly pushing the belt
2. With the backward belt motion, the knee is drawn into backward instead of the belt pulling you backward. This may
extension more than in road running, mildly stretching the be enough to stay healthy and injury-free.
hamstrings. That same “stretch reflex” will inhibit and weaken
the quadriceps.
1

2. 7 Running Experts on How to
become uncomfortable trying to complete
Achieve Race-Day Success them at race pace, making them endurance
By Micheal Clarke ~ Active.com repetitions, not tempo training."
To cross the finish line strong on race day Race-Day Tip No.2: Reduce Volume
requires more than just proper training. It on Race Week
also depends on smart nutrition, mental Ed Eyestone
preparation and a race-day plan that puts
you in the best position to succeed. "Recent studies have found that a reduction
in volume, coupled with high-intensity work
Here are seven running experts sharing the week before competition, yields the best
their strategies to help get you ready for results on race day. Tapering allows ath-
race day—and possibly help you achieve a letes to go into competition feeling rested,
PR. while injecting some speed into this period
means you'll be ready when you're called
Race-Day Tip No.1: Add Tempo Runs upon to run fast in your event.
to Your Training
Brian Clarke "I run sharpening workouts early in the
week, running the harder session on Mon-
"Tempo training is among the most im- day, the less taxing one on Wednesday.
portant types of training for competitive Racers prepping for a 5K, 10K, or half-
racing, as it determines how fast you will be marathon should run their final quality
able to run the race. To race fast, you must workout faster than race pace so that race
train fast. pace feels more comfortable. For mara-
thoners, the last quality session should be at
"To simulate the first, comfortable half of marathon pace; this will reinforce a sense of
the race, you won't be able to sustain tem- pacing and help counter the urge to go out
po training levels of intensity for very long too fast."
(since in a race, discomfort is just around
the corner). This is why tempo training oc- Race-Day Tip No.3: Rehearse Your
curs in brief intervals followed by short Run
rests. Theoretical comfort levels aside, fa- Jeff Galloway
tigue in the first half of a race is not so un-
common; it usually means you have not "If at all possible, run one or more of your
built up an adequate base of tempo ability long training runs on the race course. You'll
in your training. learn how to get there, where to park (or
which rapid-transit station to exit), and
"Another way of thinking about tempo what the site is like. Run over the last half-
training is this: if your tempo intervals are mile of the course at least twice. This is the
too short, you are probably going to wind most important part of the course to know.
up running them faster than race pace, Many runners will run segments of the
making them speedwork, not tempo train- course on several different long runs.
ing. If they are too long, you are likely to
2

3. "Visualize your line-up position. First-time "Next, stretch for about 10 minutes including
racers should line up at the back. If you line your upper body. Follow that with another
up too far forward you could slow down fast- five minutes of running, this time gradually
er runners. You want to do this first race picking up the pace until you reach mara-
slowly and have a good experience. Because thon pace for the final 30 seconds or so.
you will be taking your walk breaks as you Then stretch again."
did during training, you will probably need
to stay at the side of the road. If there is a Race-Day Tip No.6: Choose the Right
sidewalk, you can use this for your walk Hotel
breaks." Mark Remy
Race-Day Tip No.4: Don't Eat a Box of "You want a hotel as close to the start as rea-
Pasta the Night Before Kelly Bastone sonably possible, of course. If you're unable
to find one within walking distance, factor in
"Many runners like to top off their glycogen the time, cost, and stress of making it from a
stores by feasting on carbs the night before a given hotel to the start on race morning, ver-
race. And why not? You're going to burn sus the price, and choose the least-stressful
through them the next day. But flooding option. (Ask for a room not too close to the
your system with more carbs than it can pro- ice machine or elevators.)
cess may lead to digestive problems that will
have you running to the porta-potty every "As soon as you get to your room, unpack all
mile. of your running gear. If you've forgotten
something important, now's the time to find
"The Fix: Consume moderate quantities— out."
not huge portions—of carbs for several days
prior. Have oatmeal for breakfast, potatoes Race-Day Tip No.7: Follow the Leader
at lunch, and pasta for dinner. 'Eat just to to Avoid Bonking
fullness, so you don't get indigestion or have Kisar S. Dhillon
trouble sleeping,' says Tara Gidus, R.D., a
spokesperson for the American Dietetic As- "If you feel like you are bonking or your run-
sociation." ning pace is just off, then follow someone
who is just in front of you but is going fast
Race-Day Tip No.5: Warm Up Properly enough that you can pace yourself with
Pete Pfitzinger and Scott Douglas them. If you lose them, find someone else
that you can pace yourself with because this
"Plan to warm up with two five-minute runs will help you establish your rhythm again.
with some stretching in between. Start
warming up about 30 to 40 minutes before "Pain is temporary. So have fun, sweat and
the start of the race. Start your first warm-up enjoy that late breakfast or lunch after the
run slowly, and gradually increase your pace race, you earned it."
so that you finish at about one minute per
mile slower than marathon race pace.
3

4. SNAKE JOSH
RIVER HADWAY
Josh-Hadway.blogspot.com
HALF
MARATHON
The 2012 Snake River half marathon was my second ever open half marathon. I have run plenty of half
marathons, but all of the others came at the end of triathlons. For me an open half marathon hurts a lot
more than running at the end of triathlon.Yes they both hurt, but they are both a different kind of hurt.
For me Triathlons are more of a mental pain, they still hurt physically don't get me wrong, but you are not
running on the rivet like in a open race. To say I was excited for this race would be an understatement. I
had two goals; 1.)Set a new Open half marathon PR 2.) See where my early season fitness is at.
For This blog I am going to do something different. For the first time ever I wore My Garmin watch with
Heart rate. Lets take a look at how the race unfolded by looking at the data. Each one of these pictures will
have a blue highlighted part on the graph, this is what I am referring too in the paragraph below each pic-
ture.
If you want to play with the file and look at all the graphs
you can find it here: http://tpks.ws/AfH4
Evan Sims started fast, and within the first 400 feet I de-
cided the pace was too quick and let him go. The first
400 meters was well under 5:00 minute pace (pace is the
Blue Line) and as you can see in the graph, I quickly de-
cided to slow it down and get on a pace a I knew I could sustain.
This next highlighted part is the out section on the
course all the way until mile 6.3 (almost the turn
around). My effort (HR is the red Line) was a little
higher and stayed elevated because I was running into a
head wind for this section. Evan was about 20 feet ahead
of me and I was breaking the wind on my own. I Kept
thinking this is stupid on my part. Since we were staying
the same distance apart, I knew I should just catch up and let him break the wind. But Every time I would
try to pick up the pace, it seemed like Evan would do the same. I knew I would also risk going beyond my
threshold too soon in the race, if I tried to hard to catch him. If you go beyond your threshold in a distance
4

5. event, the damage cannot be reversed. My pace jumped around a lot during this section and I really think it
was due to the changes in wind.
About 400 Meters before the turn around, I
hit the darkest point of my race. As you can
see my Heart rate drops off for a while(even
with a tail wind). This was the point where I
started to cramp up and get into trouble. I
suddenly found myself in a funk for a little
over a mile. Mentally I started to doubt my-
self, and the negative thoughts started pour-
ing into my head. I was cramping, it hurt, and I really just wanted to
stop. I saw third place run in the other direction and I thought to myself "crap I am shutting down and he is
going to catch me". In the meantime Evan had put the hammer down and was gone up the road. He was
running like a beast. I was giving it my all and shutting down in his wake. This is the point in the race that
matters most. The point of most struggle. I had to stop myself from thinking all the negative thoughts, and
really only let myself focus on keeping good form. Luckily for me I started to feel better. The proceeding
sections were some of my fastest sections of the race. I was dipping below 5:00min pace and doing every-
thing I could to bring Evan back. People running the other direction were giving me encouragement, and
it was giving me mounds of motivation.
Whenever I run a half marathon, I always tell
myself it is just a 10 mile race. Really the goal
is to nail it for 10 miles, than hang on for 3.
My thought process is that you can always
run 3 miles, no matter how bad you are hurt-
ing. This race threw me for a loop though. I
had hit the point where my 10 miles were up,
it was time to hang tough. The problem was
that the wind had suddenly shifted directions
and my last couple miles were into the
strongest headwind of the day. My pace
dropped considerably. If you look at the
photo my Heart rate (effort) stays at the
same level, but my pace suddenly starts
to drop. At this point I started doing
math in my head, and thinking about
how close I was to my PR. I knew I had
to give it my all!
The Very last section of the race is just a
ramp up to the finish line. Both in pace
and effort. Once you are at less than a mile to go, all the cards should be on the table. There is nothing left
to hold back and it is your last chance to leave everything on the course.
5

6. Overall my Splits were all over the place. Really I think this is due to the always changing wind. At some
points I was flying with a tail wind and at other points running into a headwind. The very last split .16 of
a mile is a little off because I forgot to stop my watch at the finish line.
This is a graph of my 5 heart rate
zones. As you can see I spent 98%
of my time in my threshold zone,
and really didn't spend any time
above it.
Overall I am very happy with this race! It was not the time I was gunning for, but it was a PR by almost a
minute. My Official time Posted after the Race was 1:09:31. I will take that time this early in the
year! I know I left everything I had on the course. I have lots of data to look at, and apply to my training.
It is still early in the year and I still have some time to improve on my run. Just in case you are curios, I
did not take anything on the course. No water or Gatoraid. With the cooler temps there was really no
need. My hat goes off to Even Sims. He Ran a new course record all by himself and was very impressive.
If you look at the results sadly you will not see his course record of 1:07:45. The race filled up very
quickly, filling before Evan got a chance to sign up. After e-mailing the race director, they still would not
let him in. This is just my opinion, but if someone is your defending champion and course record holder,
let them run! Evan used a number of someone who did not end up running and as soon as he hit the fin-
ish line the race director DQ'd him. I knew he without a doubt beat me handily, and after the awards I
knew the overall trophy belonged to him. I am super impressed with your Performance Evan, and we
will just say you now have the official, unofficial course record of 1:07:45.
6

7. Name: Amy Wilcox
Member since: 2010 (?)
Occupation: Development Director for the Spokane
Symphony
“A” Race 2012: Boise 70.3. I made a life goal when I
was 36 that I would do a half iron man the year I turned 40.
That was before I even owned a bike or knew how to swim! I
turn 40 in May, so here I go.
Swim, Bike or Run : I really like to run because I can lose myself completely! I love hitting that white zone and just go-
ing. When I get stressed, a good run can clear my head. It feels good and I don’t have to concentrate or focus too much, I
can just go. My family does not like it when I can’t run regularly! :)
My Song(s): Right now I love Ultragigantor by Red Line Chemistry. The line “deny the limitation” is on my wall at work
and in several places in my house.
My Race story to be told: My favorite race ever was the Seattle Half Marathon on Thanksgiving weekend 2008.
Running through one of my favorite cities was inspiring and I felt GREAT from start to finish!
What I do when I don’t TRI: I love to cook with Jeff on the weekends, hang out with my amazing kiddos, and travel.
Wildest Dream: I would love to travel all around the world for a few years. Explore new places, meet new people, try new
foods and not worry about money or time. Just have a big adventure!!!
Perfect Day: Exploring a new city. I like to wake up and go for a run, head to a great bakery for pastries and coffee,
checkout the really touristy places and a few back alleys, eating little bites at different places. In the evening I love going to a
nice dinner and then to a live performance, like a play or symphony.
Indulgence: Mike and Ikes or Skittles- I LOVE THEM!!!
Inspiration: My teammates! I love being a member of TriFusion. The camarade-
rie, advice, cheering, support, activities, clinics, workouts and cool gear are AMAZ-
ING! Being a part of something bigger than myself in a race makes me want to work
harder. The talent, perseverance and spirit of my teammates keeps me in awe!
Best Quote: I should probably put something really inspirational here, but instead
I am going to put my absolute favorite quote because every time I read it or say it, I
LAUGH OUT LOUD! No offence guys:
“Grow your own dope, plant a man!” hehehehehehe!
7

8. Name: Bryan Rowe
Member since: 2008
Occupation: Pharmacist
“A” Race 2012: 2012 IM Canada
Swim, Bike or Run: The bike, because that
means the swim is over and the long
hard run hasn't started yet. But I'm not
very good at it.
My Song(s): I have a very eclectic collection of music. Everything from jazz to head banging,
minus country. Kind of depends on the situation as to I listen to, if anything while training.
My Race story to be told: First Ironman CDA in 2007. Jayne and I get there and the wind is
blowing like crazy. The first time we get a view of the lake and there are huge,for a lake, white
caps. Jayne and I just looked at each other and smiled. That year they offered people the oppor-
tunity to do a duathlon if they were "uncomfortable" with the conditions.
What I do when I don’t TRI: Snow Ski, Water Ski, MTB, Scuba Dive, Hike etc.
Wildest Dream: unlimited time and resources
Perfect Day: Everyday is perfect when you do the things you choose to do. What screws every-
thing up is all things you have to do that you don't want to do.
Indulgence: Ice cream
Inspiration: The trials and tribulations of others, it's amazing to me what people can do.
Best Quote: The nearest way to glory -- a shortcut, as it were -- is to strive to
be what you wish to be thought to be - quoted in Cicero, 44 BC
8

9. How will Lance Armstrong Impact Triathlon?
By Patrick McCrann ~ Endurance Nation
Since Lance Armstrong's blazing return to triathlon at the Panama
70.3, there has been much debate about what his presence will
mean for the sport. There is certainly great potential for both
growth and impact; but, if managed poorly, could it precipitate the
decline of multisport as we know it?
Beyond Celebrity Status
Triathlon has long had a history of participating celebrities ranging from Robin Williams to Jennifer
Lopez. And the sport itself has its own share of big names including Julie Moss, who’s known round the
world, to Chrissie Wellington who’s regarded as one of the fittest women in the world.
To understand the Lance Effect, we have to recognize that he's both a star and a star athlete. He brings
the attention of millions wherever he goes. While his efforts have been predominantly directed at raising
funds and awareness for the fight against Cancer, the ripple effect across other industries, such as cycling,
has been palpable.
Anyone thinking that Lance was going to play the star card for a Kona slot, however, was proven seriously
wrong when he took a very close second place against some of the best 70.3 athletes in the world in Pan-
ama. Lance is here, and he's clearly all in.
So what does that mean for multisport as we know it? Here are three specific ways I believe the return of
Lance Armstrong could impact triathlon:
#1: Increased Exposure – The Media Play
The coverage of Panama 70.3—both on the official site and on Twitter—immediately showed a signifi-
cant spike in interest. I don’t have real stats, but it very well could have been Ironman's biggest media day
outside of the Ironman World Championships. That’s huge considering it was a new event that took place
at the start of the year, in wintertime.
But that's only a hint of Lance's real impact.
The World Triathlon Corporation recently revealed that they are in talks to have portions—if not all—of
the 2012 Ironman World Championship event broadcast live for the first time ever. No more month-long
production turnaround; real live action. This is a huge development, essentially moving triathlon from the
one-time pop of the Olympics to the world stage.
TheWin/Loss Ratio:
9

10. • WIN: For the media outlets. Triathlon has huge appeal and it doesn't hurt that Lance, and many oth-
er insanely fit people, will be front and center. This will trickle down to both online and hard copy
formats.
• WIN: Exposure for the brands in the triathlon space, especially the long-time support-
ers who have insider access that was built over years and years of support and partic-
ipation.
• WIN: Positioning of the World Triathlon Corporation, who gets to sell access to both media and
brands.
#2: Broader Appeal – The Lance Effect
Putting Lance in a skin suit and sending him out to swim bike and run on race day will bring attention
to our sport beyond what is normal. But that doesn't take into account the multiple daily updates from
Lance on Twitter, transmitted to over 3.3 million followers. This goes beyond the race-day effect; it es-
sentially puts the triathlon lifestyle front and center for a brand new audience.
In addition, he will likely attract both new and veteran athletes alike to the events that he chooses to
participate in. And let's not forget the events organized and/or sanctioned by the Livestrong Founda-
tion (http://www.livestrong.org/take-action/team-livestrong-events/triathlon) that will benefit from
increased participation and reach.
Win/Loss Ratio:
• WIN: The sport of triathlon in general can benefit from this exposure with the countless new par-
ticipants Lance will inspire, especially at the shorter distances.
• WIN: The Livestrong Foundation , who in their 15th year needed a new jolt, could benefit from a
new direction.
• WIN: Bike shops and other industry partners that will outfit all of the newbies.
• LOSS: Long-time triathletes who were already complaining about crowded events or too many
newbies “mucking” up the race course.
• LOSS: Pro Triathletes that are used to the attention will have to share the spotlight with—and in
some cases, take a back seat to—Lance, whether he wins or not.
#3 Strain on the Sport – Adapt and Absorb or Fade Away
A giant influx of new participants to triathlon represents a chance to reinvigorate and grow our sport.
But it could also hasten its untimely demise.
10

11. Nothing takes the momentum out of a movement like expensive and confusing equipment, poorly orga-
nized races, insular team experiences and confusing training plans. In some cases, triathlon has all of those
things already and an influx of participants could put more strain on the system.
Additionally, the insider culture that has enabled triathlon to grow over the last decade could, in fact, be
what ultimately holds it back. Don't get me wrong; I think triathletes are some of the coolest people in
the world...but I am already on the inside. It remains to be seen whether or not we can all stand at the
entrance and hold the door open for our newfound friends.
Finally, over the last five year triathlon has seen unparalleled growth and consolidation. This streamlining
of events means that there is some consistency across races. But it also means that many events have lost
the grassroots, backyard-appeal that leads so many athletes to get hooked on the sport in the first place.
Those amazing races are still out there, of course, it's up to us to make sure that they don’t get lost in the
shuffle.
A testament to these old school events can be seen in the recent popularity of multisport challenges that
capture the athleticism of triathlon without the lofty equipment. Events such as the Tough Mudder, Spar-
tan Race and the Warrior Dash capture this fringe element building in fun, fitness and interaction.
In other words, triathlon's competition is here and it's gaining momentum.
TheWin/Loss Ratio:
WIN: Short course races will draw more attention as more people are drawn to the sport.
WIN: Fringe sports will pick up those who "try the tri" but don't end up sticking to the sport, following
the fun instead.
LOSS: Old school, underground races might get overlooked as people chase the big-name events. (Don't
let that happen!)
LOSS: A shrinking pool of races could increase registration prices and demand, making triathlon even
more elitist and expensive.
There's No Such Thing as Bad PR
There's no doubt that the next eight months will bring new challenges and opportunities for the sport of
triathlon. Between the 2012 London Olympics and the renewed interest thanks to Lance Armstrong, our
sport will see unprecedented coverage and growth. Regardless of what side of the issue you fall on, the
future most certainly holds a very different multisport landscape.
11

12. 1:26 finish.
Snake River 2012 … meghanfaulkenberry.blogspot.com
Honestly, I
For those of you who have raced the wanted this race to feel more like a
Snake River half marathon or spoken long run, an effort greater than an
with anyone who has, you know the big- easy Sunday run, but not so great
gest concern about this race isn’t, that I couldn’t walk after crossing the
“What direction will the wind be blowing finish line.
this year?” It’s, “ How many times will it I couldn’t walk after crossing the finish
change directions, and at what point line. The mus-
will I have to die trying to keep with the cles in the soles
group or tough it out on my own?” of my feet
Making our way down the grade, it was all we could do to try ached so badly I
and catch our first glimpse of the water stripped my
shoes and Jayne Anderson getting ready to hit the course!
socks off so
the cold pavement would quench my
burning feet. I felt like a gimp. The I
spotted Haley Cooper-Scott 30 yards
ahead of me and noticed I wasn’t the
The last time I raced Snake River I had only one walking funny. (For my PT
the help of a tail wind to carry my sorry friends, my gait analysis: short step
butt to the finish after slogging length on the left, decreased left hip
through a headwind to the turn-around extension, and sleeve left lower extrem-
point. This year...well, in the words of ity internal rotation.) She peeled off
Tony Dibartolo (as we’re driving down her sock– bloodied– to reveal a blister
the Wawawai grade) “Look at the wa- that could have fit in the palm of my
ter! Completely calm,” only lasted for hand. It spanned the entire planter
about 7 miles, and then the winds de- surface of her foot. I no longer com-
cided to get even. plained.
These days it’s hard for me to go into Looking back, this was by far one of my
a race with the notion I’m just going to dumbest races I’ve run. In retrospect,
take it easy. I wasn’t even out of the it’s better to get it out of the way ear-
car before people said they expected at ly to serve as a lesson for my future
12

13. races, but seriously; I’m smarter than possibly bend
this. With no headwind starting out, I over and then
began at a pace I raced last summer in come back to
my 5ks. It took just two miles to call standing), and
myself an idiot and slow to the pace I another one
had originally hoped to maintain: 7:10s handed me a
to 7:15s. Yet those two miles dictated brand new pair
Photo by Hector Garza. Pretty sure he
the entire course of the race-wind ex- of socks. Socks! snapped this right at the finish, when all I
cluded. By the turnaround, 6.5 miles What a treat could think about was how everything
hurt. Thanks Hector!
felt like 10. By mile 8, I dreamt I had In the end, I
covered 11. Mile 11? Where is that damn came away with a valuable lesson of
finish line?! the year. Don’t just race, but race
Somehow (I’m guessing my GU gels smart. I did come away with a personal
saved me) I managed to maintain a PR for that particular course-nowhere
pace somewhere between 6:50 AND near my half marathon PR– and an age
7:15…until mile 11. Remember that group award; however, I don’t think any-
clear Snake River water I eluded to ear- thing compares to the camaraderie
lier– the glassy beautiful river? I’ll just shared by so many people I correspond
say that if it weren’t for the kind gen- with on Facebook and only get to see
tleman in front of me who bore the at these races. Family reunions have
brunt of that relentless wind, I surely never
would have walked the last two miles. been so
Glassy water my ass. fun! The
Finally...the finish line. My feet burned. more
I could have sworn someone had shoved people I
knives into my quads. My back ached. meet
Eric Worden, Jeremy Anglin, and Matt Cantrell at the
My heart ripped at a whopping 182 the finish but ready to get home. All had great races, and Eric
beats per minute (um...this can’t be more set a new PR. Congratulations to everyone!
healthy?) Yet I crossed the finish line people I can cheer on as
just before the seconds turned that we pass each other on
1:32 finish time into 1:33. A kind volun- the course.
teer cut the timing chip off my shoe
I’m just disappointed I couldn’t fill my pint glass
(bless him…there was no way I could with what it was intended to hold. Damn my feet!
13

14. Quinoa Pancakes by Mesa de Vida
Gluten free
Makes 10 pancakes
1 cup cooked quinoa (you can have this in
the refrigerator on hand or make it for
this. I make mine by placing 1/2 cup qui-
noa and 1 cup water in a microwaveable
glass bowl. Microwave for 10 minutes at 80% power.)
1/2 cup gluten free oats (regular rolled oats)
1/2 cup gluten free flour (I use Bob’s Red Mill) – if you enjoy whole grain flour go ahead
and substitute it for this – you will just need to mix the flour in at the end, folded in after the
other ingredients are blended
1 tsp baking powder
1/4 tsp kosher/sea salt
1 tsp cinnamon
1 small banana, or 1/2 large banana, chopped
1 cup milk
1 egg
1 Tb healthy oil/fat of your choice (I use light olive oil)
Place everything in the blender or food processor. Blend until smooth. Cook as you would reg-
ular pancakes on a lightly oiled or buttered skillet or griddle. You can add blueberries, chopped
nuts, etc. as you wish before flipping. Enjoy!
14

15. Energy Bites fooddoodle.com
makes approximately 2 dozen depending on size
• 1/2 C nut butter (almond butter, peanut butter, sunflower
seed butter or any other nut or seed butter. Anything
will work here)
• 1/3 C honey (I believe brown rice syrup would also
work. I’m not sure of thinner sweeteners such as maple
syrup and agave though as they may not hold together as
well)
• 1 C old fashioned rolled oats (you can toast for a nuttier
flavor at 350 degrees for about 10 minutes)
• 1 C shredded unsweetened coconut (you can substitute
any dry ingredients for this, wheat bran or germ, oat
bran, some ground flax seed( I wouldn’t recommending
using an entire cup!), any kind of ground nuts or
seeds. For a cookie dough type bite try adding a few
tablespoon of your favorite whole grain flour)
• 1-2 tsp vanilla
• pinch of sea salt if using a natural nut butter with no added salt
• 1-2 tsp your favorite spices or spice combinations (optional) cinnamon, nutmeg etc.
• 1/2 C other add ins (any kind of whole or roughly chopped nuts or seeds, dried fruit, good quality
chocolate chips, etc)
In a large bowl add the nut butter, honey or other sweetener, vanilla and salt if needed. Use less vanilla if
yours is very strong or more if you really enjoy the vanilla flavor and don’t buy an alcohol based kind. If all
your ingredients are room temperature you should be able to stir to combine. If this is difficult you can
warm in the microwave for a few seconds or even place the bowl in an inch or two hot water for a few
minutes to soften everything. Once this is combined add the remaining ingredients.
In this case I used almond butter and for my add ins I used equal parts sesame seeds, poppy seeds and
mini chocolate chips. Mix well. Once it’s all combined place in the fridge for about 30 minutes. Then re-
move from the fridge, scoop out some dough and roll into a ball. I find it’s much easier, and works better
to squeeze the handful together to compact it and then roll it into a ball.
If yours are too sticky you can considering adding more dry ingredients into them or rolling them in some-
thing like ground nuts, coconut, etc so they aren’t as sticky. Place the balls in an airtight container either
in the fridge or freezer for quick and easy snacks.
15

16. The Board of Directors, Sponsors and the Calendar of Upcoming Events….
BOARD OF DIRECTORS
• TIFFANY BYRD- UNIFORM DIRECTOR
• ERIC BYRD - MENTOR DIRECTOR
• NATALIE GALLAGHER - SOCIAL DIRECTOR
• GREG GALLAGHER - VICE PRESIDENT
• BEN GREENFIELD - WEBSITE DIRECTOR
• RENE GUERRO ~ SPONSORSHIP LIAISON
We would like to • ADAM LITTLE - MEMBERSHIP DIRECTOR
extend a • JENNIFER LITTLE - TREASURER
generous Thank • ALISON STITT - NEWSLETTER DIRECTOR
• JESSI THOMPSON - SECRETARY
You to our truly • ROGER THOMPSON - PRESIDENT
amazing • DANIELLE WARNOCK - TRI FUSION KID’S CLUB DIRECTOR
sponsors!!
March/April 2012
J
Training Opportunities: Races:
• Whitworth Masters Swim, offered • March 24th– Spring Sprint DU,
FREE to Tri Fusion MEMBERS Lewiston, ID.
every Sunday 8:30-10:00am.
• March 31rst- Girl Scout Cookie
Sign up on the forum as limited
9am, see Race Rag
spots.
• March 31/April 1 Midnight Fools
• BAT clinics held most Monday
Run, Medical Lake 12am
nights @Thompsons 5:15pm
month of March/April?- Sign up • April 1rst– Hauser Ice Breaker,
on forum as limited spots. Post Falls (2nd seed Bloomsday)
• Coffee House Runs—Starbucks • April 14-15th Snake River Tri,
Wandermere 6pm (Babysitting Lewiston ID. Swim @ OZ fitness
offered) Spokane Friday night
• Continue to post & check for any • April 22nd Komen Race for Cure
training swim/ride/run on the 9am (2nd seed Bloomsday)
Forum, Facebook page and/or
• April 22nd Spokane River Run
send out an email! We encour-
age all of you to post your • April 29th Lilac Century Ride,
workouts there as well! SFCC 15-100miles Bike options
Upcoming Events: Check Forum “Races” for other post-
ed events. Also find lots through Race
• Fitness Finatics Night, April 6th
Rag , & various online sources.
6:30-9pm 15-30% off
wide variety of items, including Next Membership Meeting:
NEW brands, Gear Up! April 18th, Twigs North 6:30pm
• Clothing Order due March 23rd
16