1.
February 15, 2012
Lots of Group workouts
up and running weekly,
Tri-
so be sure to check Tri-
Fusion forum & sign up
& attend some!
Top 20 Rules …
Treadmill
n in g Training….
Pg. 2-3
2- Trai
.
ers.. Tr Pg. 12-13
2-
Partn ain
i ng
-7 My Life Zo
P g. 6 nes
Loo ….
king My Tri…. Pg
. 10 Recipes,
Fo r -11
w ar d 8-
Pg. 8-9
… Calendar, BOD…
Pg.
4- 5
14-
Pg. 14-16
FATHER & SON– A Real-Life Love Story
And that sentence changed Dick’s life. He became obsessed with giving
Every once in awhile someone sends us a story that’s so beautiful we are Rick that feeling as often as he could. He got into such hard-belly shape
forever changed by it. This is one of those stories. that he and Rick were ready to try the 1979 Boston Marathon.
It started in Winchester, Massachusetts, 43 years ago, when Rick Hoyt “No Way,” Dick was told by a race official. The Hoyt’s weren’t quite a
was born. Somehow his umbilical cord became wrapped around his neck, single runner, and they weren't quite a wheelchair competitor. So, for the
leaving him brain-damaged and unable to control his limbs. first few years, Dick and Rick just joined the massive field and ran any-
way.
The doctors told Rick’s parents that he would be a vegetable for the rest
of his life. But Dick Hoyt, Rick’s father, didn’t believe it. He noticed the Later, the would find a way to get into the race officially; in 1983 they ran
way Rick’s eyes followed him around the room. another marathon so fast they made
the qualifying time for the Boston
When Rick was 11 they took him to the engineering department at Tufts
following year.
University and asked if there was anything to help the boy communicate.
“No way,” Dick says he was told. “There nothing going on in his brain.” Then somebody said, “Hey Dick,
why not a triathlon?”
“Tell him a joke,” Dick countered. They did. Rick Laughed.
How’s a guy who never learned to
Turns out a lot was going on in his brain. Rigged up with a computer that
swim and hadn’t ridden a bike since
allowed him to control the cursor by touching a switch with the side of his
he was six going to haul his 110-
head, Rick was finally able to communicate. First words? “Go Bruins!”
pound kid through a triathlon?
And after a high school classmate was paralyzed in an accident and the
Still, Dick tried.
school organized a charity run for him, Rick pecked out, “Dad, I want to
do that.” Now they’ve done 212 triathlons, including four grueling 15-hour Iron-
man Competitors in Hawaii.
Yeah, right. How was Dick, a self-described “porker” who never ran more
than a mile at a time, going to push his son five miles? Still, he tried. This year, at ages 65 and 43, Dick and Rick finished their 24th Boston
“Then it was me who was handicapped,” Dick says. “I was sore for two Marathon, in 5,083rd place out of more that 20,000 starters. Their best
weeks.” time? Two hours, 40 minutes in 1992– only 35 minutes off the world
record, which, in case you don’t keep track of these things, happens to be
That day changed Rick’s life. “Dad,” he typed, “when we were running, it
held by a guy who was not pushing another man in a wheelchair at the
felt like I wasn’t disabled anymore!”
time.
1

2.
Joel Filliol is an
TOP 20 RULES FOR FASTER TRIATHLON SWIMMING… JOEL FILLIOL independent
elite triathlon
WWW.JOELFILLIOL.BLOGSPOT.COM
coach
The previously* most popular post on
this blog was a 2007 post on swim-
ming, which is mainly a link to anoth-
er blog post from The Triathlon
Book. Over on ST there has been a lot
of chatter about swimming for triath-
letes. And Rappstar, Paulo and Coach
Daz amongst others have weighed in
on the topic.
Without further ado here is an update
to my brief 2007 post:
The Top 20 Rules for Faster Triathlon Swimming
1. Conditioning trumps drills. Technique matters, but the way most athletes try to
improve technique doesn't work. Get fitter, and your ability to hold good technique
improves. It takes a lot of work to develop aerobic conditioning in your upper body.
If you think you are already swimming a lot but are not improving, swim more and
keep at it. There are no shortcuts.
2. Traditional drills don't work. The type of drills and the way that most triathletes do
them don't actually have any material effect on swimming technique.
3. Swim more often. Frequency is the best way to improve your swimming. Also see
rule #4
4. Do longer main sets. You can't expect to swim fast and be fresh on the bike if you
rarely do main sets with the same or higher volume and pace than you expect in the
race. For short course these should be at least 2km, for IM 4km, or more. And that
looks like 20-50x100, not many short broken sets adding up to 2-5km.
5. Don't over think it. Don't under think it. Be engaged with what you are doing in
the water, and use tools to help get a better feel for the water. But don't over think
every stroke, and suffer from paralysis by analysis. Swimming fast is about rhythm
and flow, when good technique becomes automatic.
6. Increased swim fitness translates to the bike and run. Being able to swim hard-
er, starting the bike both fresher and with faster riders is how that works.
7. Deep swim fitness allows you to swim on the rivet. See rule #6. Most triathletes
don't know how to really swim hard for the duration.
2

3.
Top 20 to faster swim...continued
8. Include some quality in every swim. If you are swimming less than 5x per week, hav-
ing easy swims is a waste of time. Always include quality, from band, to paddles, to
sprints, in every swim.
9. Don't count strokes. See rule #2. The objective is to get faster, not take fewer strokes.
10. Learn now to use your kick but don't spend a lot of time with kick sets. Kicking is
about stroke control and body position, not propulsion for triathlon. Kick fitness doesn't
matter.
11. Use a band frequently. The best swimming drill there is. Do short reps with lots of rest
at first. Both propulsion and body position will improve.
12. Use paddles with awareness of engaging lats. Paddles are primarily a technical
tool to take more strokes with better mechanics, the result of which is learning how to use
your prime swimming movers: your lats.
13. Keep head low on breathing and in open water. Head down, feet up. It's a common
body position error.
14. Do many short repetitions for stroke quality. It takes fitness to swim with good tech-
nique for long durations. Start shorter, and swim faster. 50x50 works wonders. Don't have
time to do a 2500m main set? Drop the warm up and warm down.
15. Learn to swim with a higher stroke rate. This takes conditioning. It will pay off on
race day, and particularly anytime swimming in a group and in rough conditions.
16. If you need to write your swim session down on the white board or paper, it's too
complicated. Keep it simple.
17. Find a good masters programme. Long main sets is a good sign. Swim with others to
challenge yourself. Good programmes are the exception rather than the norm, unfortu-
nately.
18. Don't use swim tools as a crutch. Paddles and bull buoys are tools with specific uses.
Don't reach for them out of simple laziness, because the set is hard.
19. Do use swim tools when you are very fatigued, and will otherwise swim with poor
quality. See Rule #18.
20. Dry land and gym can help swimming for some via improved neuromuscular re-
cruitment. Use body weight and tubing not machines.
Bonus: Love swimming if you want to get faster. Embrace the process of getting faster
in the water. Chlorine sweat is a good thing.
Follow the rules above to swim faster, and ultimately to be a faster triathlete. Enjoy.
3

4.
Following Natalie Gallagher in for this season ...You can too,
natalie-gallagher.blogspot.com
LOOKING FORWARD...
To my first Ironman!
I pretty much stopped blogging after my very disappointing race at California 70.3 last year. But I didn't
stop training and after I got healthy - I ended up with a rather happy, successful, and balanced season after
all. I even set a few PR's :)
Throughout the season I swam/biked/ran for endurance, and enjoyed training with some inspiring and
dedicated athlete friends. I spent the summer months contemplating registering for IMC, with loads of en-
couragement from my husband and a few close friends. In August, Ironman Canada 2012 registration ap-
proached. So, here I am...at the beginning of eight months of serious Ironman training. And I know I am go-
ing to want to share my experience and reflect after the fact. I'm definitely not the first athlete to be in this
position, but it is my personal journey toward my first Ironman race. So, follow along with my training and ah
ha! moments if you'd like.
On my way=>
I've got a smart, seasoned, and talented coach
I took a short, but very unstructured off-season in October
I became and remain serious about core strength this season
Plan to complete two 70.3's and several shorter races along the way
Continue to enjoy my Brooks sponsorship
I'm making some sacrifices:
no alcohol (not a biggie, but still)
plant and protein rich diet (also, pretty much my norm)
sweets restricted, except on my two long days of training/per week, and only minimal consumption
7-8 hours sleep/per night, more when necessary
But hoping NOT to sacrifice family/close friends or caffeine!
Wishing you all a very happy new year!
4

5.
Natalie Gallagher continued...
Life is like a Box of Chocolates
Or like going without a box of chocolates when you really want some :)
Last week's IM training was basic s/b/r + core strength, but it was solid and good. My
main focus, besides building my fitness in all three sports, is definitely swim technique im-
provement and learning to push myself as hard
in the water as I am willing to when riding and
running. Of my three swims last week, my best
effort was at our Sunday masters swim...I
thought I would never get enough air to breathe
- the entire workout. Soooo, that's what it
feels like to go for it at swim practice? I like it
and I want more of it.
I LOVE MONDAYS!
Mondays have lots of potential...a new start and new hope to accomplish goals, meet objec-
tives, and tackle home and work obligations with renewed energy and vigor. Typically and
without planning to, Greg and I spend a portion of Sunday evening talking about the "big"
tasks for the week ahead=> our training, work, and social schedules. I like to map out my
week on Google Calendar and sync that with my iPhone. We're hoping to get Greg on
board with that plan soon as well :) So, lots to look forward to and little to complain about
at the beginning of a new week.
Another reason I enjoy Mondays is because that is my designated long run day! I find my-
self daydreaming about running while at work...where will I run, will I run with someone or lis-
ten to music, can I please run outside, what glorious winter weather will greet me? Today
was no exception - in fact, I probably spent more than a reasonable amount of time thinking
and talking about my long run. And I wasn't disappointed. Greg and I ran a loop we don't
normally do in the bright sunshine and crisp, icy weather near our home. Lovin' it!
** GOOD LUCK NAT!! **
5

6.
How to Meet Your Training Partners
By Michelle Valenti—active.com
It can be hard to meet new people, especially in the triathlon world, but triathletes aren’t as intimidating as they
seem. Whether you’re new to triathlon, new to town or simply need a new crowd, here are six ways to find peo-
ple just like you.
JOIN THE CLUB
Tri clubs can be found in most major cities—and good number of smalls towns—across the country. They often
serve as the center of the triathlon community. Most clubs have a array of activities to choose from including
group workouts, training clinics and informational talks. Membership fees are reasonable, at around $45 to $60
per year.
Tri-Fusion — You’re one step ahead & are in a Club! All you have to do is get involved. Come to weekly
workouts the club & members have put together & welcome YOU to join them! Most likely you’ve joined this
club to meet other triathletes & have multiple training partners… it’s your club, enjoy what it has to offer!
MASTER YOUR SWIMMING
You’ve heard of Master’s Swimming; it’s time to try it. Not only is it a great way to get a pool workout with-
out having to plan it yourself, it’s a great place to meet other triathletes, pick up swimming tips, and make new
friends.
Tri-Fusion — Offers a Master’s Swim EVERY SUNDAY morning 8:30am-10:00am, @ Whitworth. NO
COST for members… sign up on the forum, as there are limited spots. Not a great swimmer?… have to learn
& get better somehow, no better place then this with a Swim Coach & fellow members there to help you!
SHOP THE SHOP RIDES
Many Bike shops host weekly rides that leave from the shop and are open to anyone with two wheels. Call for
departure times and be sure to ask about the average pace of the rides to find one that best suites you.
Tri-fusion & Fitness Finatics — Always check the forum for posted bike workouts, especially when there is
some beautiful weather… we encourage you to post your workouts as well to welcome your club to join you!
Fitness finatics is one to always have weekly bike rides for all paces. Check with them during riding season!
ATTEND CLINICS & TALKS
Events hosted by the local tri club or shops draw a lot of new, eager triathletes looking to soak in as much in-
formation as they can. Stick around and introduce yourself. Engage in conversation, ask about group
workouts, and let people know what you’re looking for. It’s certain that everyone has a weekend workout planned
by they might not have a workout partner.
Tri-Fusion — Come to monthly meetings to enjoy speakers of all variety, talent & profession to give you some-
thing new to learn in your sport. Also enjoy clinics put on by members & other amazing talents around the area
to give better success to your training, races & equipment! Check the forum for these events!
6

7.
Meet Training Partner cont….
MEET UP WITH FELLOW TRIATHLETES
With everything from euchre to underwater hockey, Meetup.com has something to offer for everyone, especially
runners, cyclists and swimmers. Even if you don’t participate regularly, a few groups rides or runs can be all you
need to meet a few fellow triathletes & plan your own — sometimes more convenient — workouts!
Tri-Fusion — offers variety of place to MEET UP & get a group workout in, majority of the time they welcome
ALL PACES, levels & distance! We also always encourage you to be involved by being a leader of a workout, how
you do this is easy!! POST your workouts on the Tri-fusion forum and/or Tri-fusion Facebook. You will meet,
connect & learn who your best training partner will be & continue a great training season with those by your side!!
RUNNING CLUBS
Similar to bike shops, many running shops host regular runs. These attract people outside the triathlon crowd and
can easily help expand your pool of training partners.
Hash runs are always a fun alternative. Although more social, Hash events are less intimidating the triathlon
workouts and they draw a lot of serious runners that might be up for a non-Hash jog.
Tri-Fusion — We always encourage the club to get involved with any & all local races & running clubs open to
the public! (ie: Bloomsday, Flying Irish, St. Patty’s, Turkey trot) So many to choose from monthly...weekly that
will give a bigger social endurance & excitement to your regular training schedule! You can also post these
events on the Forum (races) and/or Facebook to share what event you’re doing & encourage others to join you
for the fun run along! We try to capture these events with group pictures of our club, so communicate your
time of arrival etc. & bring a camera!
IF YOU HAVE ANY QUESTIONS, SUGGESTIONS, CONCERNS WITH THE
CLUB… WE WOULD LOVE TO HEAR IT & TALK TO YOU ABOUT THEM.
SO DON’T HESITATE TO GET A HOLD OF US IN ANY WAY CONVEN-
IENT FOR YOU! WE ALSO ENCOURAGE YOU TO BE INVOLVED IN ANY
SOCIAL EVENTS, ACTIVITIES, NEWSLETTER, WORKOUTS ETC. BEST
WAY TO MEET PEOPLE & ENJOY THE MOST OF YOUR CLUB!!
7

8.
Name: Rosi Elizabeth Guerrero
Member since: August 2011
Occupation:College Music Professor
(Piano & Theory)
“A” race 2012: 2011– Long Bridge
Swim 2012– Lake Stevens 1/2 Ironman
Swim, bike or run; Bike, because my legs are strong and I love climbing hills and
swim, because I overcame a 30 year fear of putting my head in the water and finally
learned how to swim.
My race story to be told: Best memory– completing the Cd’alene Olympic Triath-
lon and placing 8th place as AG in 2010 Race the River Triathlon (3rd place in AG
swim)
What I do when I don’t tri: I am a mom and I love to Bake!
Perfect day: Peace and Quiet, sipping on a coke slurpee under a swaying Palm Tree
in the hot summer sun!
Indulgence: Coke Slurpee!
Inspiration: my girls, Rene, and those that can achieve what I think is the impossible
really inspires me!
Best quote: “Mastering others is STRENGTH, mastering yourself is TRUE
POWER”
8

9.
Name: Adam Little
Member since: October 2009
Occupation: Financial Advisor at Merrill Lynch Wealth Man-
agement
“A” race 2012: Ironman Coeur d’Alene
Swim, bike or run; Bike. I may not be the fastest athlete
on the course, but the bike always makes me feel like I’m going
fast.
My Song: Ali in the Jungle– The Hours
My Race Story: Triathlon has been a sport that includes my favorite things in life; good
exercise/activity, great people, my wife and as much food as I want to eat when I’m training.
What I do when I don’t tri: I enjoy spending time with family and friends, watching
movies and sports, and volunteering for various community organizations.
Perfect day: A lap on the CDA Ironman bike course, a short run along the shore of the
lake, then a huge slice of pizza from Nate’s NY pizza in Post
Falls, with the company of my wife and close friends.
Indulgence: Beer Buddies (little balls of pizza dough covered in
garlic and parmesan cheese) from Bennidito’s after a long run or
ride.
Inspiration: my wife! She’s one of the toughest competitors I
have ever seen!
Best quote: “”What doesn’t kill you makes you an
Ironman”
9

10.
Training Zones Explained
By Michael Ricci • D3Multisport.com
Heart rate training can be confusing due to all the terminology used and the many opinions on how to determine your thresh-
old zone. Additionally, there are a number of different charts that offer a variety of ranges which adds to the confusion. This is
an example of information overload, and to a beginner triathlete this can seem incredibly confusing.
The goal for this article is to give you a good understanding of how and why to test for heart rate zones, which training zones
you should spend the most time in, and how to make this a simple process.
Definition of Training Zones
Zone 1 is a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE) chart (at end of article). It's so easy
that you should feel ‘guilty' when you are done. You don't think you went hard enough; it didn't feel like a workout; you don't
think there was any benefit because it felt too easy. If you have these types of thoughts after a Zone 1 workout, then congratu-
lations, you are doing it right. I call this the "Guilty Zone."
Zone 2 should feel pretty easy as well, at least in the beginning. But you should feel as though you have to work if you've
been doing this several hours. You may even see cardiac drift towards the end of this workout. How easy is easy for Zone 2? I
would recommend somewhere around 5-6/10 on the RPE scale. You should be able to hold a conversation for the duration of
this workout, and I mean being able to talk in full sentences, not one- or two-word gasps. This is what I call the "Conversation
Zone."
Zone 3 gets a little gray, and literally it is a ‘gray zone'. You typically aren't going easy enough to get the benefits of a nice
easy effort and you aren't going hard enough to get the benefits of a ‘Race Pace' workout. This is an effort of about 7/10 on
the RPE scale, and you can talk in one- to two-word answers. I actually call this zone the NBZ - "No Benefit Zone."
Zone 4 is your "Race Pace" zone - this is where you have burning legs and lungs and you can't keep the effort up for much
more than an hour. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an
effort you can manage for one hour. You know when you are in Zone 4 as your breathing is labored, your arms and legs get
very heavy and all you want to do is stop. This effort is 8-9+ on the RPE scale.
Zone 5 and up are for shorter efforts and these are usually 9+ to 10 effort levels on the RPE scale. These efforts may last
from a few seconds to maybe five or six minutes. This zone is beneficial if you are doing a lot of racing that has hard but very
short efforts, such as bike racing or racing short events on the track in running.
Since this article is geared toward endurance athletes, and your races are typically one hour or more, I'll explain how your
training should be set up: Consider that a 400M race around the track that takes world class runners about 40 seconds to com-
plete is around 86 percent aerobic. Now, if you are running a 5K, how much of that race do you think is aerobic? The answer
is probably somewhere around 97 to 99 percent.
For the average endurance athlete, the percentage of time you should spend training in each zone is roughly as follows:
• Zone 1 and 2: 80 to 85 percent
• Zone 4: 10 to 15 percent
• Zone 5: 2 to 5 percent
For those of us you are training for half distances and above, there should be a percentage of Zone 3 training as well, but still
that percentage may only be 15 to 20 percent each week.
10

11.
Training Zones cont….
The Importance of Zone 1 and Zone 2 Training
Zone 1 and Zone 2 training help you build endurance, durability and strength. In addition, these easy training sessions help
build capillary pathways that transport oxygen to your muscles and carry waste (lactate) away from your muscles. The more
capillary pathways that you can build, the more efficient you will be. Efficiency is equal to free speed.
If at first you can't keep your HR under Zone 2, then you need to slow down. If that means you run for three minutes and
walk for two minutes to keep your HR down then, by all means, do it. For a fit athlete getting back into training, I recom-
mend training without a heart rate monitor for two weeks. Put it back on once you have a sense of fitness coming back.
You may feel that training in Zone 2 and under is a step back, but you will see the progress over time and you will be
thankful you were patient during this important phase.
Adaptation for everyone will be different. Some people will see changes right away, and for others it may take months. Just
this year I had an athlete drop about 40 seconds a mile on his long runs after two months of Zone 2 training, and he's been
racing and training for over 20 years. So, at any level, improvement is possible. You just need to have faith in the philoso-
phy and, above all else, be patient.
RPE Zone HR Description
0 Z1 Resting HR Complete rest.
1 Z1 Very Easy Light walking.
2 Z1 Very Easy Light walking.
3 Z1 Very Easy Walking.
4 Z1 Still Easy Maybe starting to sweat.
5 Z2 Starting to Work You can feel your HR rise.
6 Z2 Working but Sustainable Can talk in full sentences.
Breathing labored, but can
7 Z3 Strong Effort still maintain pace for some
minutes without slowing.
This is your lactate threshold /
8 Z4 Olympic-Distance Race Pace
your best effort for one hour.
9 Z5 10K Effort Very hard.
Cannot hold effort for more
10 Z5 5K Effort than a minute or two. (almost
max effort).
Note: All D3 training plans were created with these heart rate zones in mind.
11

12.
Treadmill Training– with Dave Scott
Many triathletes view the treadmill as a last resource in winter, or an option for when you’re
short on time. Dave Scott, however, sees the treadmill as a valuable training tool—even when
the weather’s good.
“I have my athletes do one treadmill session per week throughout the whole year,” he says.
Here, Scott discusses the advantages and disadvantages of training on the treadmill, and pro-
vides a workout for your next indoor session.
Advantages
“It’s easy to gauge progress over time because your environment is consistent. In a four- to six-week cycle, you have a con-
stant every week. Plus, you get immediate feedback on workload.
“It’s also a great place to work on cadence and form—especially if the treadmill is in front of a mirror.
“For some athletes prone to injury or overtraining, I actually like to break up the long training day into two long training
days. And I’m not opposed to one of those being done on the treadmill.”
Disadvantages
“The belt feels different: You don’t get the nuances of the road. Also, if the treadmill is flat, it’s easier to run on the belt than
outside.
“The important thing is to keep up muscular strength and leg turnover in the offseason so balance, symmetry and the stimula-
tion of your faster fibers are enhanced. Don’t just get on the treadmill and do slow, steady runs every time.
Note: Run at a 1.5-percent incline to more closely mimic running on a flat road. When you’re working on foot turnover,
however, you should go back down between 0 and .5 percent.
Treadmill Workout
This workout will help you maintain muscular endurance—elevating the firing of the faster twitch fibers—
and leg turnover in the offseason.
• Warm Up: 8-12 minutes at 1.5 to 2 percent grade, starting off with a slow jog. In the last 3-5 minutes of the warm
-up, gradually increase to your standard aerobic speed (outside pace). This gives your heart rate time to catch up.
(Note: HR is not a good indicator until you’ve been running for about 15-20 minutes.) Once at aerobic speed,
you’re ready to go into the first set
12

13.
• First Set: 6x2 minutes on a hill with 1-minute rest • Cool Down
intervals; effort should be moderately hard at the Don’t forget to track your progress over time. In a four- to
offset six-week period you might notice:
⇒ 45 seconds at 5 percent grade (don’t change speed)
⇒ Improved perceived exertion, where the same
⇒ 45 seconds at 6 percent grade (don’t change speed)
workout feels easier.
⇒ 30 seconds at 7 percent grade (don’t change speed)
⇒ A slight increase in speed. (Note: Don’t push it.
⇒ 1 minute rest interval at 2 percent grade (remain at
Hard efforts should be avoided; all efforts should be
your aerobic pace; don’t go down to a softer speed)
moderate.)
⇒ Repeat 5-8 more times
⇒ A lower heart rate for the same work load.
• Second Set (leg turnover): 8-12x20 seconds at 0
-.5 percent grade; you should be working at a sub-
threshold pace. Segments are short to avoid unneces- DAVE SCOTT– Expert
sary stress.
⇒ Run for 20 seconds with good balance, symmetry
and control; it’s not a flat out sprint. Six-time Ironman World Champion Dave
⇒ Jump off belt and straddle the treadmill for 20 se- Scott lives in Boulder, Colorado, and main-
tains a busy schedule running his own busi-
conds ness as fitness and nutrition consultant,
⇒ Jump back on for 20 seconds product marketing consultant and national-
⇒ Repeat this sequence 8-12 times ly recognized speaker. He also organizes or
is the main keynote for fitness camps, clin-
ics and races and is a regular columnist for
many print and online sources. As an Ac-
• Third Set (if time permits): Run steady at aero- tive Expert, Dave utilizes his years of expe-
rience by offering unique and creative
bic pace for 12-20 minutes (1.5-2 percent grade).
training plans for athletes of all abilities.
• Extra Credit: Repeat sets 1 (with slight modifica- Contact him at dave.scott@active.com.
tion) and 2.
⇒ Set 1 (modification): 6x1 minute on hills from 5- to
7-percent grades. Effort should be moderately hard
to hard at the end. Include a rest interval of 1 minute
between each round.
⇒ Set 2: Same leg turnover set at 8x20 seconds
13

14.
“STRAWMBLE”
Dessert with a lot of Love!
For the filling:
• 1 1/2 cups sliced strawberries
• 1 medium apple
• lemon juice
• 1/4 tsp cinnamon
• 1/2 tsp vanilla extract
• 1 tsp cornstarch
• sweetener (you can use sugar or artificial sweetener, about 1-2 servings)
For the topping:
• 1/4 cup oatmeal
• 1 tbsp whole wheat flour
• 1 tbsp brown sugar
• pinch of salt
• 1 tbsp butter
Heat the oven to 205c/400f degrees.
Core, peel and dice your apple and combine it in a bowl with the strawberries. Sprinkle
some lemon juice on the apples to keep them from browning. Add in the cinnamon, vanilla,
cornstarch and sweetener. Mix well. Divide between two ramekins.
In a medium sized bowl, combine the oatmeal, flour, salt and brown sugar. Mix in the butter
until the mixture has formed course crumbs. Sprinkle over the fruit in the ramekins.
Place the ramekins on a baking tray and place in the oven for 10 minutes. Then lower the
temperature to 176c/350f degrees and bake for another 10-15 minutes until the topping is
golden brown and the fruit is bubbly.
Makes 2 servings; 199 calories/1ramekin
14

15.
Tri-
Tri-Fusion Club events, community training opportunities Calendar!
Tri-
Find one that works for you, go to Tri-Fusion Forum & RSVP (and more details)
February 2012
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
-
19 20 21 22 23 24 25
-
26 27 28 29
-
March 2012
Sun Mon Tue Wed Thu Fri Sat
1 2 3
4 5 6 7 8 9 10
-
11 12 13 14 15 16 17
18 19 20 21 22 23 24
- -
25 26 27 28 29 30 31
-
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!!
February/March 2012
J
Training Opportunities: • Run Clinic Feb. 18th—9am @
Mead highschool instructed by
• Whitworth Masters Swim, offered
Josh Hadway. RSVP on the fo-
FREE to Tri Fusion MEMBERS
rum.
every Sunday 8:30-10:00am.
Sign up on the forum as limited Races:
spots.
• March 3rd- Snake River Half,
• BAT clinics held most Monday Pullman
nights @Thompsons 5:15pm Centennial Trail Run, see Race
month of Feb/March- Sign up Rag
on forum as limited spots.
• March 4th– Wawawai Grade
• Coffee House Runs—Starbucks and Time Trial
Wandermere 6pm (Babysitting
• March 11th- St. Paddy’s 5miler,
offered)
see Race Rag
• Continue to post & check for any
• March 17th- Rapid Rabbit 5mil-
training swim/ride/run on the
er, see Race Rag
Forum, Facebook page and/or
send out an email! We encour- • March 18th- Bob White memori-
age all of you to post your al 5k, see Race Rag
workouts there as well!
• March 24th– Spring Sprint DU,
Upcoming Events: Lewiston
• Fitness Finatics Skate Ski—Feb • March 31rst- Girl Scout Cookie
18th 9am-Day This event need- 9am, see Race Rag
ed RSVP by Feb.5th, see Natalie
Next Membership Meeting:
G. for info or questions.
March 21rst Twigs North 6:30pm
16