1. March 2010
Do the Tri Fusion
satellite swim for Snake
River’s Sprint Tri at the
north side Y on April 16th
from 6-8 pm!
Energy BoD,
Successful Run the
Gel/Chew Sponsors,
Procedures! Tangents,
Review Calendar,
page 5 page 7
pages 2-3 page 10
Q-Rings Love it! Prevent
Review Massage, Stalling,
page 4 page 6 pages 8- 9
Surviving Fear of Failure: Too often, the child's achievements are viewed as
To the Parents of Athletes an indication of the worth of his or her parents, and
failure brings reprisals based on the parents' feelings
Fear of failure is the athlete's worst enemy. The that they are to blame or that they them­selves are
thinking of high-stress athletes is dominated by nega­tive inadequate. For many children, love becomes a premium
thoughts and worries about failing. Unchecked, these handed out on the basis of what a child can do rather
concerns with failure undermine confidence, enthusiasm, than simply on who he or she is.
the willingness to invest and persist, and, most
importantly, the athlete's belief in himself or herself. It The fastest and easiest way to create fear of
is these thoughts that transform the competi­tive failure in a child is to punish unsuccessful performance by
athletic situation from what should be a welcome criticizing it or by withholding love from the youngster.
challenge to a threatening and unpleasant pressure- Under such circumstances, children learn to dread failure
cooker. It is these thoughts that trigger the high because it is associated with punish­ment or rejection.
physical arousal that interferes with perform­ance and They also learn to fear and avoid situations in which they
with the ability to concentrate fully on the task at hand. might fail. The unfortunate lesson they learn is that their
worth and lovability depend on how well they perform. In­
The ideas that underlie fear of failure do not arise stead of trying to achieve in order to reap the built-in
in a vacuum. They almost always have been communicated rewards of achievement and mastery, children strive to
to youngsters by their parents or by other important perform well to avoid failure. As a parent, you can have a
adults. This is not surprising, because the basic beliefs dramatic impact on helping the young athlete develop a
underlying such ideas are very wide­spread and accepted positive desire to achieve rather than a fear of failure.
in our culture, which emphasizes achieve­ment as a
measure of personal worth. In our society, an untold
number of children fall victim to their parents' demands Reprinted and adapted from Parents’ Complete Guide to Youth
that they perform exactly as expected, and to Sports, (1989) with permission from the National Association
condemnations when they fail. for Sport and Physical Education (NASPE), 1900 Association
Drive, Reston, VA 20191-1599
[1]

2. Is Goo for You? The instructions for all three Trying something new like an energy
We Test Popular Energy Gels products recommend eating one gel or even a sports drink during a
serving before start your activity, race can be a recipe for disaster –
Posted: Thursday, March 04, 2010 and about every 45 minutes something I didn’t know at the time.
2:18 PM thereafter. Usually, they suggest If your stomach doesn’t appreciate
By Kristin Kalning, senior technology having another serving when you the new substance, you’re in trouble
editor for msnbc.com finish, to aid in recovery. – with just a Port-a-Let for
comfort. It’s best to experiment
What they are: Gu Energy Gel Our experience: I’m hardly a hard- when you’re training, and you can
(approximately $8 for a 6-pack), core athlete. I started running call your husband to come fetch you
Clif Shot Energy Gel (about $30 for about 20 years ago to take off if your tummy’s revolting.
a 24-pack) and Luna Sport Moons weight, and I’ve kept it up because
energy chews ($14.99 for 12 it’s convenient and inexpensive. My tummy didn’t revolt – in fact, I
packets). But exercising to be thin gets totally forgot about eating the gel
boring after awhile, so I started until about 15 minutes later, when I
What they claim to do: The participating in races — 5Ks and felt like I was getting my second
companies behind the three 10Ks to start, but now I’m doing wind. My legs felt lighter and
products (Luna is the women- half-marathons and short faster. That’s when I remembered
targeted brand of Clif) say that the triathlons. that little packet of sweet I’d
products provide easy-to-digest slurped a few minutes before. It
carbohydrates for endurance In my first half-marathon, I heard was the Gu! It had to be the Gu.
athletes. The main difference people at the starting line talking
between the products is where about their “goo,” and I didn’t have After that, I was a convert. I used
these carbohydrates come from: any idea what they were talking Gu during training runs and the
Clif Shots come from brown rice about. Midway through the race, I phenomenon I’d experienced during
syrup, Luna chews also come from noticed participants with tiny foil my race wasn’t an isolated one: If I
brown rice syrup with some cane packets sticking out of their had a packet before my run and
sugar and Gu is comprised of mouths, running as they sucked at then during, I would feel a little lift
maltodextrin and fructose. whatever magic elixir was inside. I about 10 to 15 minutes after eating
wanted in on the secret, so I bought it. But I didn’t love the flavor, so I
All three products contain a couple of packets and then thought I’d try something else.
approximately 100 calories, 25 promptly forgot about them, until a Enter Clif Shots, in Chocolate (I’ve
grams of carbohydrates and little race last year. got no use for vanilla as a general
or no fiber, fat or protein. rule).
According to the companies who At the starting line of that race, I
make the products, this streamlined too had my Gu – Chocolate Outrage Clif Shots have a thinner
makeup helps speed the flavor – which I sucked down 15 consistency than Gu, and a lighter
carbohydrates to the bloodstream. minutes prior to starting with a flavor. I followed the instructions
Gu is the one product that I tried little water, as per the instructions. faithfully, eating a packet prior to
that has caffeine – 20 milligrams I didn’t notice anything other than running and then again about an
for the flavor I tried. That’s less adrenaline and some butterflies, but hour into my run. And though I felt
than a Diet Pepsi, but more than a I ate more gel about an hour into a slight bump to my performance
single Hershey’s Chocolate Kiss. the race. I wouldn’t seek it out if I after consuming, it wasn’t as
Clif’s Shots have flavors with needed a chocolate fix, but it noticeable as the one I’d felt with
caffeine, but not in the one I tried. tasted OK: very sweet, with a Gu.
pudding-like consistency.
[2]

3. Gels & Chews... (cont’d) “How much carbohydrate – “Can’t stand the taste,” shuddered
replenishment an athlete needs is my friend Karen. But others – like
Next up, the Luna Moon energy highly individual. The trick is to me – swear they improve
chews, which I bought in Blueberry. maximize energy repletion while performance. The first day I tried
Each packet contains two servings, minimizing GI discomfort,” she says. Gu I shaved nine minutes – nine
and a serving equals about six “An optimal intake in studies is 60 minutes! – from my personal best
pieces. The instructions on these grams per hour (which gives you 240 half-marathon time. Was it the
were a bit different, suggesting calories), but your best bet is to energy gel, the flat course or my
that athletes eat half the packet start low and experiment.” dogged determination? I don’t know,
30 minutes prior to activity, and and for $1.25 per pack, I don’t
every 30 minutes thereafter. So I I didn’t experience any stomach much care. I plan to have my
did. upset while using these products, energy helpers with me during every
but I did wonder why I felt slightly training run, and every race for as
From an operational standpoint, the more juiced after taking Gu than long as I can put one Saucony in
chews were more work. With a gel, the other products. “Scientifically, front of the other. In the middle of
you just rip open the packet, jam it is plausible that Gu works better a lonely 12-miler, I need all the help
the opening in your mouth, and make in the body because it gets its I can get.
like a Hoover. With chews, you’ve carbohydrates from a combination
got to extract them from the of glucose and fructose in a
packaging. A small thing, certainly, proportion that could be better
but here’s another: The chews have absorbed by the body than the
the consistency of Dots candy. I proportion in the Luna chews,” she
adore Dots candy, but they’re thick says. But, “there isn’t a ton of
and they stick to my teeth. science on the subject.”
Awesome if you’re watching a movie.
Not so awesome if you’re in the Framson also points out that both
middle of a 10-mile run. the Luna chews and the Clif Shots
contain brown rice syrup, which is a
Still, the chews gave me a mild pick- complex carbohydrate that takes
me-up, about the same intensity as longer for the body to digest and
the Clif Shot. And I really did absorb. “That might not be the best
prefer the taste of the chews over choice for quick energy for your
the energy gels. The gels are muscles and body tissues, but it may
definitely more convenient if you’re help you if you are running a
running and especially if you’re on a marathon.”
bike, but the sweetness can be too
much for some. Both Gu and the Clif Shots contain a
small amount of electrolytes, which
What the experts say: Studies help to regulate hydration in the
have shown that athletes can body. But Framson says the amounts
experience performance benefits are so small that “they wouldn’t
from replenishing glucose during make a dent in the amount you lose
hard workouts, says Celia Framson, during endurance exercise.”
Registered Dietitian. But she
cautions that some formulas can Bottom line: Gels and energy chews
cause stomach upset by drawing aren’t for everyone, and as Framson
water out of the body into the pointed out, “each individual has to
gastrointestinal tract and delaying experiment to find the optimal
the movement of fluid out of the amount and product.” Many of my
gastrointestinal tract into the body. running buddies don’t use gels at all
[3]

4. Gear Review: Rotorbike Q-Rings
By Eric Petersen, triathlon coach at http:/
/www.pacificfit.net
One day last year I was on a ride with Kristen Armstrong (the gold medalist TT - remember her crushing
performance?), when I noticed her front chain rings looked funny - they were not “round” like I am used to seeing.
Naturally I asked “what’s up with your chain rings?” She explained that the oval shaped rings are called ‘Q-Rings’ by
Rotorbike USA, and that she rode them in the Olympics for her time trial. She explained that due to the
shape, they help deliver maximum power while saving your legs longer, and reduced the stress on her knees. Of course,
given that the fastest woman on the planet on a TT bike was endorsing them, I had to try them out for myself!
It took me many months, but I was finally able to convince Rotorbike USA to let me try out a set. While I was waiting,
I did as much research on “oval” chain rings as I could. I read about the now defunct Shimano “BioPace” rings that
appeared briefly in the late 1980’s. Apparently they died quickly after reports of knee issue started to crop up with
their use. Rotorbike. The 'Q-Ring' is based on a simplified theme of the same company's Rotor cranks that seek to
minimize the inertia that happens after 20 degrees of crank rotation through what is commonly termed 'the dead
spot'. There are up to five 'grades' of effect from the same chain ring so you can tune the system to suit your riding
style, and the handbook gives some basic advice. The Q-Rings are available in either 130mm Shimano, 135mm
Campagnolo or 110mm BCD (compact) chain ring, with a fourth option also available for Micro-drive mountain bike crank
sets using the 104/64mm BCD.
Rotorbike advises to install them in “position 3” and ride that for a
minimum of 400 miles before tinkering with the advance on the “cam”
effect of the ring. I mounted them up on my Specialized Transition,
and I have now put several hundred miles on them. My long rides tend
to be on the Ironman bike course here where I live, and I practice on it
almost every weekend. If you know the course, you know that the upper
part of the course has some pretty challenging hills (or ‘rollers’ to the
locals). On the hills in standard chain rings, I know where my heart
rate goes, what gear to be in, it’s become like clockwork in the last
year.
Not so with the Q-Rings.
I noticed that on the smaller rollers that I was able to stay in my large ring, sustain a slightly faster speed (maybe 2
to 3 mph) while riding up and over each small roller. On the larger, more aggressive sustained climbs (like “the wall”), I
dropped into the small ring and spun right up, and interestingly enough, my heart rate stayed lower every time I rode
the hill. I checked my data from my Garmin and sure enough, lower heart rate, same hills. This is an obvious
advantage for longer rides where you are trying to keep your heart rate in check and for Ironman, save it for the run.
So, my conclusion? In a nutshell, Kristen was right. After a long ride, I had more ‘legs’ to run on, and I was able to be
slightly faster overall. Keep in mind that I am not some elite athlete, but an age grouper, yet I was able to benefit a
bit from their use. I will be recommending these to my athletes at Pacific Elite Fitness, and if you have any questions
or would like more information on the Q-Rings, please contact me at http://www.pacificfit.net, or by emailing
ericp@pacificfit.net.
[4]

5. The Success Process
from Chuckie V’s blog And this is precisely why coaching is risky business…a risky
business.
For the triathlete and humans in general (which most
triathletes seem to be) there are basically three kinds of If an athlete is concise with his or her goals, success often
stress. First, there's the stress that benefits you, like hinges on a single result (e.g., qualifying for Kona) and it not only
intelligently applied training stress. Then there's the stress puts a lot of pressure on the athlete's scrawny shoulders but on
that doesn't benefit you. This type of stress can include his or her coach's shoulders too.
detrimental choices like inappropriate recovery; poor nutrition;
worrying about things you have no control over; repeatedly "If I don't win this race, I suck," the athlete might tell him/
hitting yourself in the head with a two-pound block of pepper herself. In this instance I usually point out that, "Maybe, just
jack cheese; listening to country music, etc. Finally, there's the maybe, you suck anyway," but they usually miss my point and me,
stress that I like to call success stress (not that I know much well, I usually find myself with yet another black eye.
about success, but hey, I once knew a guy who knew a guy who
knew a fairly successful guy. I also played a successful guy on "Because you didn't win today means that you suddenly suck?!"
TV once, but the show was pulled after one unsuccessful I'll ask.
episode.)
Now don't get me wrong, I'm all for winning. I've even done
"Success stress" is basically the stress of having achieved some of it myself, having won more Scrabble tournaments than
something you set out to do (e.g., reintegrating back into anyone in my current household, and I know what a great feeling
society after having walked from Mexico to Canada; the post- it is, especially when I partake in my customary post-
Ironman blues; the "now what?" process, etc.) Such a task tournament celebratory dance around the house for the next
involves (involved) plenty of stressful work (winning your age- six or seven hours, banging my opponent's head with a two-
group at a big race, for example) but the rewards of having pound block of pepper jack cheese as she tries to sleep. "Of
done so far outweigh (or should outweigh) the stress of the course 'jo' is a word, fool!"
attempt. Success stress, needless to say (though I will anyway),
is also beneficial to the triathlete, even though it's still a form But because I've won, does it really make me BETTER than the
of stress. (In today's lethargic seek-comfort-at-all-costs- next player? I mean, if she sucks (because she didn't win), then
culture we tend to view stress as a bad thing, whereas as wouldn't I also suck, since I was in close proximity to such a
athletes it is very much necessary; ultimately, I've found that loser? Suckyness by association? The whole thing seems
it takes stress to be happy.) laughable to me. Really, success is as much a process as it is a
result. It is never final, just as failure is rarely fatal. And
Where things get tricky, of course, is in defining success and besides, this whole sport (and all sports, not unlike life itself) is
moving on after it. Bear with me as I try to explain. just that: a sport. A game. Fun. Recreation.
In the past I've coached a few athletes who made enormous So let recreation be re-creation and recreate the person you
gains throughout the year, and I ain't talking about the were when everything was a game…when you were a child.
steroidal body-builders I used to spot for (Big gym guy: "Spot Stress to be happy. If you continue to grow and learn, there will
me!" Me: "Yep, there you are, I see you."). I'm talking be no failure. Unless you were to play me in Scrabble, that is.
endurance athletes, those who like to inflict long, drawn-out
pain to themselves. Everything worked for these athletes PS: I'll leave you with one of my favorite quotes from years
because they worked. They watched both their health and ago...
fitness increase, while they became leaner, stronger, faster and
more tanned (which, of course, is always a bonus, whether "Live your life so that when you wake up in the morning, Satan
you're a steroidal body-builder or a twiggy endurance athlete). says, 'sh!t, he's awake'".
They met new friends and managed to drop training partners
that they'd never dropped before, including their coach. They And whether you're hell-bound or heaven-bound be sure to
enjoyed the process all along and found themselves waking with raise some hell en route.
anticipation of the day ahead, nearly everyday. But then, when
race day arrived, they failed to meet their goal.
I posit: is that failure?
Not to me, it isn't.
[5]

6. Tri Fusion Supporter Highlight: Greg Hughes Massage Therapy
by Natalie Gallagher
Very recently I had the genuine pleasure of receiving a massage from one of our
newest Tri Fusion supporters, Greg Hughes. Greg, born and raised in New Zealand (yes,
he has a sexy accent, ladies!), has been a massage therapist in Spokane for the past nine
years. Uniquely, Greg began his professional life as a high school physical education
teacher, where he realized his passion for the human physique didn’t include educating
the youth of New Zealand in a gymnasium. After leaving his teaching career, Greg spent
a short time as a personal trainer. Once again, Greg learned that his true calling
definitely involved physical health, but not from the standpoint of a trainer.
Fast forward to the second millenium, and Greg is fulfilling his lifelong desire to
work with people and athletes that are in need of his extrinsic therapy and interested in
an aspect of intrinsic therapy as well. He has been a Licensed Massage Therapist in
Washington State and Nationally Certified since 2001.
The overall focus of his massage practice is on resolving muscle and joint dysfunction. He specializes in neck and shoulder issues
as well as low back and hip pain. I arrived at therapy with Greg experiencing some hamstring/calf muscle pain. After an hour of deep
tissue massage, motion and stretching, I left with that oh-so-good tenderness that indicates muscle reparation is occurring.
Greg Hughes utilizes a range of techniques to help your body find structural balance and move from dysfunction to function.
Which explains why the day after my massage, my legs felt refreshed and strong when I tackled a hilly ride and a long transition run!
Gone were the muscle aches and stiffness in my hamstrings and calves.
Greg has developed his approach to massage by studying with three of the best teachers in massage therapy today. Please feel
free to explore their work to gain insight into what he does.
* Eric Dalton
* Tom Myers
* James Waslaski
Healing of tissue or imbalance in the body is ultimately done by the body. Massage Therapy opens a window of opportunity
allowing the body a better chance of making needed repair and/or remodeling to muscles, tendons, ligaments and fascia. Massage
Therapy can also provide a window of opportunity for the body to address neuro-muscular imbalances that are causing tension, spasm,
inhibition, and pain. The key is for the therapist to provide a large enough window and educate the client on how to take advantage of
that opportunity. The window is often times closed due to stress, tension, poor sleep, poor nutrition, lack of movement, and too much
flexion (i.e. sitting and forward head postures).
Throughout my therapy session, Greg asked me pointed questions regarding my training routine; usual “hot-spots”; my physical
goals, he inquired about my understanding of the role for myself as self-care manager and refreshed my knowledge of the nutritional
implications regarding a healthy body. Massage with Greg is truly a whole-body approach.
With feedback and open dialogue it is Greg’s goal to help clients navigate the most important aspect of therapy- self-care. He
believes it is vitally important to provide his clients with an understanding of what is causing pain and dysfunction, and providing self-
care tools such as- movement, stretch, tone, strength, biomechanics, and nutrition so they can better take advantage of their therapy
session and reach their health goals. It is through thoughtful collaboration and a well-studied approach to massage therapy that he
helps his clients. If you want to open that window and fly through it, please call Greg and make an appointment.
Massage Therapy 20% off for Tri Fusion! Contact Details: Greg Hughes
430 West 2nd Avenue
509-993-5010
gregoryhughes2003@yahoo.com
www.greghughesmassage.com
[6]

7. Math of Tangents within my lane. What did I find? On a decidedly average course
by Jonathan Toker, Ph.D. with 6 turns, the longer route measured 2.60 km, 2.4 % further
Date: Tue Mar 16 2010 than the shortest distance possible. For a 20 minute 5K effort,
from www.slowtwitch.com this extra 2.4 % translates to an added distance of 120 meters
that is equal to an added 29 seconds to the base time- for no
The faint blue line meandered through the city streets, reason other than the choice of routing. By the same token,
thousands of weary marathon runners following it as their guide imagine an improvement of 29 seconds on a 5K simply by
through the 26.2 mile circuit. The wall of runners approached choosing the shortest and most direct route. While this is only
yet another bend in the road. Without thinking, some of the an example and each course will allow for different savings
athletes taking the outside line put themselves at a based on route choice, all other things being equal (route
disadvantage by running further. While one corner won’t make conditions, runner congestion, etc…) an athlete will lose time by
much difference in a marathon, over a common race course with running further then necessary.
turns, taking the outside line can make quite a difference. How In a cycling race, a similar theory applies, with the caveat
much of a difference? After so many years on the race course, I that bikes don’t corner like runners due to higher speeds and
continue to be amazed by the number of athletes who appear to the need to maintain balance and traction. Also, cycling an
run with no concern whatsoever for the specific path they additional 2-3% distance at higher speeds means a smaller time
follow. This article outlines some concepts that may be very gap than in running. Cyclists who generally keep to the apex of
intuitive to racers, yet once on the race course, it is often the the turns are going to ride a shorter distance than other paths.
case that these ideas are ignored. Provided an athlete follows the race rules, cutting the tangent is
legal and worth some free time. Properly marked courses are
The Math measured at their shortest distance. Why go further?
The shortest distance between two points is a straight
line. On a straight road, running anything other than a straight Real-life suggestions
line will result in running further, and all things being equal, a - Be course-aware. Explore the race route before race day and
slower run time. Adding a curve to a path allows a choice of note where the shortest route may be, upcoming corners on the
routes through the curve: From following the curb on the inside far side of blind hills, road conditions, etc...
track, cutting a tangent, or following the outside curb, each - During the run, consider that you'll likely be moving from
route can either be shorter or longer. A tangent is defined as a one side of the road to the other, sometimes to the
straight line that touches a curved line at only one point. The confusion of those around you. Don't get in their way or cause
apex of a turn is generally the geometric center of the turn; the a situation that is hazardous. Most runners don't run the
tightest part of a corner. Consider the following example on a shortest route.
route with a single quarter turn, and a route starting and ending - Keep your head up! Look ahead on the course at all times and
at the same point: make continual judgments to run the most direct and straightest
The shortest distance between two points is as straight a course possible. Once at the apex of one curve, sight for the
line as possible within the confines of a race course. If a runner apex of the next curve, or if you can see further ahead, sight
follows the outside of the curve that necessitates a longer directly for the apex of the curve furthest away. Run a straight
distance. You're probably thinking "I know that! It's obvious!" line between the apex of each curve.
and indeed it is. Keep your eyes open at your next race and - Trail or pavement quality is often less ideal at the edges
notice how many runners take the longer route: you'll be amazed. of the course. Watch for curbs, potholes and poison oak, taking
Just don't be one of them. reasonable care to balance running speed and safety with
The situation gets slightly more complicated when you add running the shortest course. Sometimes it is okay to run a little
two or more turns of different directions. While the shortest further to the finish line.
distance around each turn is the inside line, the interface
between the two turns necessitates approaching the second turn Clearly there are other real-life conditions at play here,
from the first, offering the choice for any number of paths. In including the need to avoid obstacles (mud, potholes), people,
this instance, looking ahead and sighting for the apex of the traffic and to benefit from aid stations. Once again, most
second turn will minimize the distance traveled. How does this athletes conceptually understand the idea of a shortest route,
affect the distance run over the course of a real-life course? I but do not execute on that plan whilst racing. However, with the
measured a 2.54 km route on the road using a calibrated cycle effort with which we approach our training to cut off a couple of
computer, as measured by taking the inside line and apex of percent of our race time, choosing the right path may be worth
every curve when possible and legal, trying to minimize the as much as the best coaching in the world. So keep your coach,
distance while staying within my lane. My course consisted of but also consider your race routing. Next time you see somebody
some neighborhood streets with 6 right angle turns and one long struggling on a race course, instead of shouting “you’re nearly
sweeping curve. I then measured the same route, this time there”, perhaps some more helpful advice would be “remember
taking the outside or likely the longest distance while staying to cut the tangents”.
[7]

8. Stalling in the Water
Written by: Dan Empfield “One-arm pulls, we’re stopping the
Date: Tue. Apr 08, 2008 presses for this?” you might ask.
from www.slowtwitch.com Yes, you’re right, it’s just your
basic one-arm pull drill, kicking in
Triathletes who come to sync. The key here is what happens
competitive swimming late in life to the off arm—the one that’s
can, in time, execute all the basic straight in front of you. If it
mechanics—they can do everything doesn’t stay straight, you’re
acceptably. Even a mediocre stalling. When a mediocre swimmer
swimmer may successfully engineer executes a one-arm pull drill like
putting the crawl stroke’s this, you’ll see him scull (a little or
components together; he may also a lot) with the off arm to keep his
know how to execute the other body in motion between pulls. That
strokes; he may learn how to flip There are tests you can perform
off-arm sculling is evidence of a
turn; he can make his way across the that will serve as alerts. If you fail
stall.
pool during kick sets. these tests, you’re stalling in the
water. These tests then become the
Does this describe you during a one-
For all that, however, there may drills you do, and they’ll help you get
arm pull drill? If so, then the test
still be something missing; over this problem. Once you fix
now becomes the fix. One-arm drills
something that keeps swimmers like these hitches in your stroke, eight
ought to become a part of every
this from improving; some nebulous and ten and fifteen thousand-yard
workout, until that off arm remains
lack of finesse that keeps them weeks will pay big dividends and
straight out in front during the
slow. Often this nebulous “thing”— your speed will increase quickly.
drill, with no change in the plane of
for those swimming 1.5km in 35min the hand. When it does, that’s
or 2.4mi in 1:20—is the tendency to First test: One-arm pulls
evidence you’ve gotten rid of a hitch
stall in the water. in your stroke. That paves the way
Push off the wall and pull with only
for you to make big improvements in
During the bicycle leg of a triathlon, your left arm across the length of
speed.
a very good rider might fail to exert the pool. Your right arm should be
power during certain points in the stretched out in front of you like
Second test: Pull buoy and inner
pedal stroke and still go very fast. Superman in flight. Your body will
tube
He can have a “torque profile” that be rolled to the left, since you’ll be
is not at all “flat” but in fact left-side breathing, so your right
I’ve made reference to a hitch in
exhibits large-amplitude waves of ribcage will be facing the bottom of
your stroke. What I mean by a
torque applied to the pedals. The the pool as you swim. On the return
“hitch” is any extraneous motion
bicycle does not tend to lose a lot of trip, pull with your right arm, right-
that interrupts the fluidity and
velocity during these spates of side breathing, with your left arm
economy of a perfect technical
coasting. The rider’s power might straight in front of you.
execution. It’s not limited to
stall, but his bicycle does not stall. swimming. You might have a hitch in
When you do these one-arm pulls,
your cycling pedal stroke. Or in your
Not so in swimming. Swimmers your legs must kick in a rhythm
golf swing. You may survive such a
cannot afford to coast. The medium appropriate to your pull rate. For
hitch in your bat swing, and like
through which they’re traveling is example, if you’re a six-beat kicker,
Dave Winfield make your way into
less forgiving, and a swimmer who make sure you’re pulling once every
baseball’s Hall of Fame. But you
loses velocity following or during six kicks, and that your kick is in
can’t survive a hitch in your swim
each stroke is destined to remain sync with your pull. It may take a
stroke, because the water is just
slow. week or two (or more) of doing
too unforgiving a medium.
these one-arm drills in order for
kick to sync with the pulls, but you’ll
get it.
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9. Stalling...(cont’d)
Lest you think this is torture, it The more you hate one-arm pulls
could be worse. Some coaches simply and swimming with your feet bound
One such hitch causing a swimmer to
have you tie you ankles together with the more you probably need to do
stall in the water is a bend at the
an uninflated bicycle innertube. You’re these drills. These are not problems
waist during breathing. Let’s say
supposed to make your way back and that are difficult to overcome. In
you’re a left-side breather. Often, the
forth with no pull buoy, nothing to fact, having unearthed and isolated
mediocre swimmer makes the taking
keep your legs afloat. I’ve heard that these problems you’ll solve them
of a breath a much bigger event than
Brett Sutton employs this method quickly if you force yourself to
it deserves, complete with a bend at
with his athletes, and that former magnify the bad effects through
the waist like homage paid to the god
World Champion triathlete Siri Lindley these drills. Your body will make the
of oxygen. No need for that. Imagine
got her way up to the first pack of necessary changes, and the hitch in
your body is a log, rolling to one side
women training in this fashion. your stroke—whether caused by
and then the other during each
twisting at the waist during breathing,
stroke. A log roll to take a breath,
So, I’m actually giving you a bit of or crossing the centerline of your
rather than a twist at the waist, is
a free ride by allowing you to inflate a body with your hand during the catch
what’s needed here.
fat, small-diameter, innertube. phase—will be a thing of the past. The
Likewise, I could’ve given you a much hitch now resolved, you’ll no longer
Are you a waist-bender instead of
harder one-arm pull drill above. But stall in the water. Your kick will be
a log roller? You’ll know if you are
the idea here, for the sake of these even, your feet will not splay during
because, in response to taking your
exercise, is not to make you suffer the kick, you’ll be much more
body off its straight-ahead line, you’ll
through drills for which you’re not yet streamlined in the water, and
splay your legs wide during the kick.
ready; it’s to unearth and then correct everything you do will contribute to
As you might guess, the test for this
a problem. Nastier versions come forward propulsion.
sort of behavior is to bind your feet
later, when you’ve got the technique to
together, and see what your body
support the more advanced versions of
does. Small-diameter, fat-tire
these drills.
innertubes—like those found inside a
wheelbarrow tire—partially inflated
As in the case with one-arm pulls,
and placed around your ankles, should
the bound-ankles test becomes the
do the trick nicely. If you swim across
bound-ankles drill should your stroke
the pool thusly immobilized from the
go to hell once your ankles are bound.
waist down, you’ll slither serpentine
And, as with one-arm pulls, every swim
like a water snake if you suffer from
session should include a bit—even if
this annoying habit.
it’s just 200 yards—of swimming with
your legs bound and unable to splay.
[9]

10. Detoxing Your Fruits and Veggies
by Jessi Thompson
Obviously, organic/food co-op/homegrown is the way to go - but since I am trying to eat fresh (which is
expensive anyway), buying everything organic is unrealistic. I try to prioritize, but one of my "tricks" is to wash
everything in a cold water-vinegar bath. fill up my sink 1/2 to 3/4 full depending on how many fruits and veggies, and
dump about 1 c of white vinegar. Dump in all kinds of veggies and fruits (even works with berries and lettuce). Let soak
for about 15 minutes, rinse and dry well.
This soak helps remove pesticides and all the other scary
stuff they spray our foods with. If you look at the leftover water,
well don't, cause it will kind of make your stomach turn. Or maybe
you should to motivate you to do it every. single. time.
After I do this, I put everything in baggies and containers
for the week. I'm floored at how much longer everything lasts!
CLEAN FIFTEEN DIRTY DOZEN
onion peaches
avocado apples
sweet corn bell peppers
pineapple celery
mango nectarines
asparagus strawberries
sweet peas cherries
kiwi kale
cabbage lettuce
eggplant grapes
papaya carrots
watermelon pears
broccoli
tomato
sweet potatoes
[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 & Cheer 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
March-April Calendar Races/Runs: Upcoming Events:
• Mar. 27th: Tri-State Outfitter • Tri Fusion Kids Triathlon: Saturday,
Duathlon @ 10 am @ Lewiston, WA June 20, 2010 starting at 9:00 am.
Training Opportunities: Cost $20/per child. Check out
• OZ (Northside) Masters swimming: • Oceanside IM 70.3 @ www.tri-fusion.com/kids for more
Tues> @ 6-7:30 pm, Fri. @ 4-5:30 pm Oceanside, CA information
& Sun. @ 8-9:30 am. Come join the • April 3rd: Spring Classic Duathlon
fun! @ Portland, OR Next Membership Meeting:
• Throughout the spring => check the • April 10th: Rage in the Sage Off-
Tri Forum @ Training for outdoor • Wednesday, April 21st @ 6:30 p.m.:
road Triathlon @ Benton City, WA General membership meeting at the
group rides, and/or runs.
• April 16th & 17th: Snake River north side Twigs.
• Whitworth Masters Swim: on Mon-
Fri @ 5:30- am. Contact
7 Sprint Triathlon @
KevinWang@spokanewaves.org Spokane, WA & Lewiston,
ID
• April 18th: Race for the Cure 5K
run race @ Spokane, WA
• Spring Fling Triathlon & Duathlon
@ Elma, WA
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