[1]

August 2009

Register your kids now for our Kids Fun Run on September 26! Go to www.tri-fusion.com.

Budgeting for

Multisport,

page 4

BoD, Sponsors, Calendar,

page 10

Quinoa Recipe,

page 7

A Novel Way to Recover QuickerBy Mary Dinehart-Perry

Delayed onset muscle soreness (DOMS) is common among all triathletes from beginners to elite and tends to be more severe at the beginning of a training season, after a period of reduced activity, or with changes in intensity and duration. Although numerous hypotheses exist as to why this may occur from lactic acid and muscle damage to inflammation, it is still unknown as to the best way to recover quicker.

Varying results have been shown with non-steroidal anti-inflammatory drugs (NSAIDS), massage, cryotherapy, stretching and electrical stimulation, while reducing the intensity and duration of exercise 1-2 days following DOMS is thought to be most effective. A recent study may shed light on a novel way to address this issue.

In a previous USAT article, the well known anti-inflammatory properties of fish oil, rich in omega-3 fatty acids (primarily EPA and DHA) were addressed with regards to improvements in athletic performance. In healthy individuals supplemented daily with 2.5 grams of EPA and DHA for 35 days, there were significant improvements in inflammatory markers, as well as improved feelings of vigor and decreased negative mood associations such as anger, anxiety, fatigue, depression and confusion.

In addition, supplementation with EPA and DHA was shown to significantly improve reaction times. Although the anti-inflammatory properties of fish oil are a relatively new concept with regards to athletic performance, reducing delayed muscle soreness may be one more benefit to add to its growing list.

In a recent study published in the Clinical Journal of Sports Medicine, untrained men were either placed into a fish oil (EPA and DHA), placebo or control group, and performed bench stepping training with an eccentric pattern. Indirect markers of muscle soreness were measured including perceived pain, thigh circumference (indicator of muscle inflammation), and range of motion in the knee joint. Compared to the placebo and control group, at 48 hours post exercise, individuals in the EPA and DHA group showed significant improvements in measures of perceived pain and range of motion, with decreases in thigh circumference at 24 to 48 hours post exercise.

All triathletes are plagued by muscle soreness at some point throughout their training schedule. While the data on other treatment strategies is inconclusive and may even mask pain to the point of injury (NSAIDS), supplementation with EPA and DHA proves to be a natural anti-inflammatory that improves recovery, overall enhancing personal performance.

RR: Lake Stevens 70.3

pages 5&6

Encouraging

Words,

page 3

RR: Cd’A

Olympic Tri,

pages 8-9

Coffee

and

Competition,

page 2

[2]

Coffee and Competition

from Joe Friel’s blog

I am frequently asked by athletes if drinking coffee is beneficial to their performance, and if so, how much is needed and how best to time its intake. There is a wealth of published research on this subject. Unfortunately, it is not in complete agreement.

We might start with the disagreement between the World Anti-Doping Association (WADA) and the International Olympic Committee (IOC) on the subject of caffeine as a banned substance. According to WADA’s 2008 listing, caffeine is not a banned substance although it is being monitored. On the other hand, the IOC as of 2008 considers a urine concentration of greater than 12 mg per liter to be a doping offense. It would take on the order of 7 to 8 cups of strong coffee in a short period of time for a 150-pound athlete to reach this IOC-banned level. Interestingly, the research that finds a benefit from taking in caffeine in the form of coffee requires far less than this amount.

The research that has shown an ergogenic effect from caffeine found that an intake of 3 to 9 mg per kg of body weight. (about x-x cups of strong coffee) was sufficient. The following are a few examples of body weight intake at this level and a table of common beverages with their caffeine content.

Caffeine Intake by Body Weight for Ergogenic Benefit Based on Select StudiesBody Weight in Pounds (kg) 3 mg/kg 9 mg/kg120 (54.5) 163.5 490.5140 (63.6) 190.8 572.4160 (72.7) 218.1 654.3180 (81.8) 245.4 736.2200 (90.9) 272.7 818.1

Caffeine Content of Common BeveragesBeverage (6oz/180ml) Caffeine Content (mg)Espresso coffee 300Drip coffee 180Instant coffee 165Percolated coffee 149Brewed tea 60Red Bull 59Jolt 36Mountain Dew 28Pepsi One 28Chocolate syrup 24Coca-Cola (regular or diet) 23Pepsi Cola (regular or diet) 19Instant decaf coffee 2 SOURCES: National Soft Drink Association, US Food and Drug Administration

To determine your intake level to possibly experience an ergogenic benefit find your weight in the top table which shows the intake required at 3 to 6 mg per kg. Then look in the lower table to find your preferred drink and how much would be required. For example, if you weigh 160 pounds the range of intake for you would be 218 to 654 mg. If your preferred drink is drip coffee you would need to drink 1.2 to 3.6, 6-ounce cups (about 7-22 ounces) to perhaps get a performance-enhancing effect.

I put the qualifiers “possible” and “perhaps” in the above paragraph because, as mentioned, the research is not in complete agreement on the ergogenic qualities of caffeine, especially in drinks such as coffee. Several studies have found no benefit for endurance athletes when using caffeine at the rates suggested above. This may have to do the type of caffeinated products that were used in the studies and the unique characteristics of the subjects such as their habituation to caffeine.

What causes the benefit, if there is one, is not well understood. For years it was believed that caffeine caused the release of free fatty acid stores into the blood thus reducing the reliance on limited glycogen stores to produce energy. But some studies have not found such an effect. The cause may well be neuromuscular.

In most of the research in which a benefit was found the

caffeinated product was consumed about one hour prior to exercise, although other studies found a benefit when it was taken in immediately on starting and even during exercise. There appears to be no differences in the effects on men or women. Non-users of caffeinated drinks may experience a benefit greater than habitual users but the research is not in agreement on this.

For years it was believed that coffee was a diuretic, probably because of the common urge to urinate after drinking it. There is considerable research showing that it does not cause the loss of water or dehydration. Of course, the reason you need to visit the toilet is that you don’t drink coffee to satisfy thirst but rather for the taste and physical effects. So, essentially, once your water reserves reach a normal level the excess fluid must be removed.

This article is not meant to be an endorsement ergogenic aids such as caffeine. Whether or not you use a caffeinated drink before exercise is an individual decision. Some athletes consider the use of any performance-enhancing supplements to be a violation of the spirit of sport. If you are not a regular user of coffee or other such drinks realize that it may cause an upset stomach and over-stimulate the nervous system. It can also be habit-forming.

[3]

The Power of Encouragementfrom The Beginner Triathlete

What if we applied the lesson of encouragement beyond race day? The right word at the right time can work wonders.

It’s race day and everybody’s ready at my house. My one-year-old has his race day milk sports bottle in one hand, and a plastic hand clapper in the other. My four-year-old has a sign that she has made all by herself that simply says “Go Daddy,” and the matching plastic hand clapper. Both kids have on “Go Daddy, Oh Yeah” shirts that match my wife’s “Go Honey, Oh Yeah” shirt. I have the U-Haul loaded with any race day contingency provided for.

Four moments define the day for me. Just before the race starts, my four-year-old corrals my one-year-old over long enough for a hug and kiss from both and a “Gud luu, dahey.” Exiting the water and making my way to T1, above the noise of the rest of the crowd, I hear three voices: my wife, my daughter and my son. The scene is repeated at T2 and again at the finish. I love that they endure waiting and boredom in order to cheer for me. I know it fuels me, but I never knew how much until I was mowing the grass one day.

I had sold my riding mower over the winter and, combined with fertilizer and all the rain you can endure without planning out an ark, my yard had blossomed. I found myself growing increasingly bitter at the training time I was missing to cut my grass with my 22” push mower. While cutting the backyard one day, I heard screaming from the porch and immediately let go of the handle and turned to see what was wrong. Nothing was wrong. My daughter was standing on the back porch with her “Go Daddy, Oh Yeah” shirt on, her “Go Daddy” sign and her clapper, yelling to the

top of her lungs, “Good job, yeah Daddy!”

It seems that my daughter had decided to apply what she learned on race day. It worked. After a hug and a kiss, I resumed mowing with a new attitude and that day, I cut grass better than grass has ever been cut in the history of cutting grass! No stray pieces missed, perfectly straight lines, beautiful striping pattern.

What if we applied the lesson of encouragement beyond race day? I cannot help but wonder what difference we may make in someone’s day, week, maybe even life. So make sure to encourage the other athletes on race day for sure, but consider making every day race day with regard to encouragement.

Below is the link:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1202

[4]

Sports Nutrition on a Budgetby Christopher D. Jensen, PhD, MPH, RD

Furloughs, layoffs, bankruptcies, stock market woes, and foreclosures seem to dominate the news almost every day, and they have for months. For many of us, working out and competing is a welcome relief from the bad news and critical to managing the stress of an economic crisis. In these challenging times, sticking to a budget and cost-cutting are the rule, and this rule applies to training, competing, and the sports nutrition that supports them both. In this article, we explore ways in which you can train, compete, and be your best nutritionally while being fiscally smart.

First things first — resist the urge to stop exercising. When finances are in a tailspin, it’s common to circle the wagons and eliminate the extras. Regular exercise is not an extra. It’s a staple.

Training and Competing on a Budget:An ice-cold economy shouldn’t put the freeze on training and competing. Instead, develop a budget and then stick to it. Here are some tips:1. Make your equipment last: Put new equipment purchases on hold wherever you can, but don’t risk injury in the process.

2. Join in the fray: You aren’t alone out there. Other athletes are in the same economic straits, and there is strength to be had in numbers.

3. Ask for a discount: Before you axe the fitness center membership completely, ask the proprietors whether they’ll discount your monthly fee until the tough times subside.

4. Compete locally: Nothing beats a destination event as motivation for those long, arduous hours of training. But in tough economic times, put the exotic destination on hold and plan on competing locally. You’ll save big bucks on transportation, lodging, and meals. If entrance fees for local events are a challenge, volunteer on the event planning team in exchange for race fees.

Everyday Eating on a Shoestring:When you’re on a budget, the following tips can stretch your food-and-beverage dollar further:

1. Lose the dependence on designer drinks: If someone else cans it, bottles it, or blends it, you can be sure you’re paying a premium for it. Drink more tap water and take a pass on those energy drinks, flavored coffee beverages, blended juice concoctions, sodas, and alcoholic beverages.2. Blend it yourself: If you can’t survive without iced coffee drinks or fruit smoothies, invest in a decent blender and make your own — you’ll quickly recoup your investment cost.3. Be your own chef: Yes, it’s more work to make your own breakfasts, sandwiches, salads, entrées, soups, and treats, but the effort will save you big bucks.4. Love your leftovers: Stews, stir-fry dishes, and soups make for simple yet satisfying and inexpensive meals. Cook enough for leftovers, refrigerate or freeze, and then don’t forget to eat them.5. Dine out smarter: For the occasional foray to your favorite eatery, consider sharing an entrée, take advantage of early-bird specials or the often cheaper lunchtime menu, and scour for coupons to your favorite establishments.6. Sports Nutrition on the Cheap: When it comes to sports nutrition, your needs don’t change just because the economy is in a funk. But you can meet your needs on the cheap. The key is planning ahead and having available the foods and fluids you need to fuel and hydrate.7. Know when water alone will work: If the weather is mild and you won’t be training or competing for more than an hour, chances are you already have adequate carbohydrate muscle fuel on board for the job, and plain tap water in your sports bottle should be adequate for hydrating.8. Know when a sports drink or energy gel will make a performance difference: If your workout or competition is going to be intense and much beyond 60 minutes, you’ll benefit from rehydrating and refueling during exercise. This is where investing in the right sports nutrition products makes a performance difference.9. Pack accordingly for all-day events: If you’re competing in all-day competitions such as tournaments, plan ahead and pack your own refueling and rehydration supplies in a cooler.

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Race Report: Lake Stevens 70.3by Josh Hadway I woke up at 3 am on race morning and the first thing I thought to myself is, "What am I doing?" Why would anyone want to get up super early, drive in the dark, and jump in a lake just as the sun is coming up? But after a little while I got my mind and body going, and I was ready to race. Yes, I was a little bit nervous for this race, but it wasn't a bad thing.

This year I have been struggling with my wetsuit. Is it too small, am I putting it on right, or am I just a wimp who needs to suck it up? I think my questions were finally answered at the race on Sunday. I made sure to spend extra time putting on my wetsuit, and doing a very good job of putting it on. I made sure to pull my wetsuit up as high as possible. The idea was to bring as much material to my upper body to loosen my shoulders. This worked well. For the first time ever I started my swim pain free, and my shoulders felt great! User error, go figure :).

As I headed out on the dock to start the swim, I was excited. They delayed the start for 10 min. due to fog on the lake. Even with the delay, the fog lingered and they decided to started the race. I decided to position myself right next to the line that was placed under the water and follow it from the start. The start of this race can be summed up in three words, Wham, Bam, and Slam. It was a rough start!

I pushed hard to get out of the chaos, but I think every swimmer wanted to be on top of the line. I constantly had people merging into me the whole swim. At one point I found myself smacking some dude in a speedo right on the butt, and I decided that was enough, I am out of here! I looked up and saw that a lead pack was forming into a single file, and pulling away. I pushed to try and catch this pack, but I was always about 10 meters behind. At the turn around the lead pack was gone, and I could not see anyone ahead of me. It was actually kind of nice to have clear water ahead and no one merging into you. Coming in from the turn around the conditions were beautiful! It was cool to see the warm sun slowly rising, and patches of fog scattered on the lake. It was a moment where I just thought to myself, “This is cool.”

Lines running under the water are a good thing, especially on foggy days. I think I would have swam straight across the lake, and missed the first turn buoy if it wasn't for this under water line. As I got to the boat ramp I was happy to be done. This was not my fastest swim of the year, but I would consider it one of my best. Most of my other races I found myself constantly getting passed by other swimmers, but on this day I was the one that was constantly passing. It finally felt good to be in control of my swim, and be pain free.Swim- 32:24

It always feels great to be out of the water. My transition went well, and I found myself heading out for two loops of the bike. The night before I planned the points where I would ride easy, and the points that I would attack. I waited about 4 miles until I started racing. The temps were still a little cold, but bearable. At around mile 6 I found myself riding up on the back of the female pro's. All I can say is female pro's are tough. I don't know how many times I traded the lead back and forth with one athlete. At one point I told her “Sorry” as I passed her for probably the 10th time. She smiled and told me I was fine. I was passed by 4-5 athletes from my wave fairly early on in the bike. I wanted to go with them but decided to stay on the pace I wanted to ride.

The first loop was a little shaky. It might have been the cold temps but my legs were hurting pretty bad. My gels turned to logs as I tried to squeeze them into my mouth, and I had a hard time tearing them off of the top tube, due to the fact that my hands were freezing. At this point I wasn't sure what to expect.

Shortly after finishing the the first lap, things started getting better. Riders that I let go on the first lap were coming back and my legs suddenly felt great!! If your legs feel good it means it’s time to go hard. The second loop was fast, and the best part was I was smiling the whole time. I was having a blast.

After you complete your two laps on the bike course at Lake Stevens, you then turn off and head about 4 miles back to transition. I decided at this point to just pace off of a rider that was about 400 yards ahead of me and just keep a steady consistent rhythm. Heading into transition I had a moment of where is my spot? For some reason I knew I was on the second rack from the end, but I could not find my tag on the racks. Its a weird feeling to be one of the only people in transition with tons of people staring at you, and you are just staring at the racks looking for your spot. After about 5 seconds of staring it clicked and I found my spot. My transition area was a mess! Luckily my shoes were still in the vicinity of the area, and I quickly put them on. Bike-2:30:36

[6]

Lake Stevens RR: (cont’d)

Heading out on the run I was excited. My energy levels were high, and I was just enjoying the day. I knew my plan I wanted to execute for the run, and I started at a conservative pace. It didn't take long before I heard footsteps quickly coming up behind me. The second I got passed I knew exactly who it was, Matt Sheeks a stellar athlete that ran for Portland, and beat me at Boise 70.3. His pace was blistering and for about 600 yards I tagged on to the back of him. As I ran at this pace I knew in my mind that I had to let him go. At this point I needed to run my race, and maybe there was a chance he would come back.

As we entered the next aid station I slowly dropped off the back. The plan was, the race does not start until I finish the first little loop section and enter back into town. I was feeling awesome at this point, and really wanted to hammer, but still decided to wait. Once I hit this point I decided to let loose a little. I picked up the pace and still felt super relaxed. I was having a blast, and enjoying my race.

The next out and back section was where I made up some ground I pushed the up hills, and went even faster on the downs. As I hit the second lap I knew it was time to go. I picked up the pace even more and continued the pursuit of athletes ahead of me. As I entered town again I saw a familiar sight, Matt Sheeks was just up the road and I was slowly gaining on him.

I kept my pace steady, and knew I had plenty of time to make up ground. With about Two miles left in the race I decided it was time to make my move. Sheeks was only about 5 feet in front of me, and I knew I had to make a statement. I waited until the next hill and made a decisive move. I was now gaining ground on my competition. It was at about a mile to go I finally started to feel the race catch up to me. I was laboring hard to keep my pace, and was worried that Sheeks was on his way.

At half a mile to go reality caught up, he was back. Sheeks returned my favor and I had nothing left to go with him. At that point I just worked on holding it together and finishing the last half mile.

Run-1:18:36

The finish line was awesome! I looked down at my watch and saw 4:24:00 and was more than happy. This was a great time for me and I had one of my most enjoyable races to date. This race was a huge learning experience for me, because I am starting to learn to race my race. Don't go after every rabbit that flies by. If you are patient hopefully your competition will come back. Not only was I excited about my overall finishing time, but I was super excited about my run. I finally ran where I wanted to, and it felt great. A huge thanks to everyone that was there and everyone that cheered for me. It was so cool to see faces I knew out on the course. Nate, Matt, Greg, Natalie, Jessie, Merissa, Craig, Erica, Michael, my sister, brother in law, and my parents. You guys are awesome, the cheers and support you all gave me out on the race course definitely got me through the day. A huge thanks also to the Crew at Fitness Fanatics, without a doubt I have gotten more than I paid for every time I visit that store. They are always willing to help in any way possible and answer any questions I may have, and I appreciate that a ton.

Total time-4:24:28 (5th amateur, 18th overall)

[7]

Pesto Quinoa Recipefrom Matt Cusack

Ingredients:

2 cups of uncooked Quinoa (cook per instructions on package before mixing in with rest)1 cup of diced meat of choice (I prefer pork tenderloin or chicken breast)

1/2 Cup of Pesto Homemade or store bought

Homemade Pesto:

1 cup of packed basil leaves cleaned and de-stemmed3 T of extra virgin olive oil

1 heaping T of pine nuts (if no pine nuts close by, can use pecans or walnuts as well)2 T of Parmesan cheese

1 T of garlic or 1 large clove (could add a little more if you LOVE garlic, I do!)

Instructions:

---Add all of above into food processor or blender and process until basil is chopped fine and all is well blended together.

In large mixing bowl, mix the pesto, diced meat, and cooked quinoa together until pesto is well

distributed. This can be served either hot or cold, both taste GREAT!

Garnish with a sprig of basil and Parmesan cheese on top.

Serves approx. 4

[8]

Race Report: Coeur d’ Alene Scenic Challenge Olympic Triby Ben Greenfield

This is one of those races that people who aren't from around here really don't even know about, but for all of us locals, it is a "Main Event", kinda like Hoopfest, Pig Out In The Park, or growing a mullet.

Hence my double excitement when I decided to race and found out my wife also wanted to race! With luck, we could sneak off at 4 am, throw down an Olympic distance triathlon, and make it back to the house before the sleeping babies even realized we abandoned them. ;)We ended up getting a babysitter anyways (thanks Grandma and Grandpa Casebolt!).

Since Jessa raced "team runner" for the Troika Half Ironman on Sunday, and I raced the full distance, we both woke on Monday morning not terribly confident about this event. Her toe was swollen like a red pepper, and I was just...tired. Two days before the race, Jessa told me she didn't think she could do it (her first triathlon of the season). I told her that not only could she do it, but she could easily pull off a 2:40.

The night before the big day, I took her out to the river and helped her put on/take off her wetsuit (which she'd been in ONCE) and showed her how she should swim in it. Nothing like last minute preparation.

That evening, we both felt good, rested, and ready to rumble. On the way over to the race on Saturday morning, we must have played the new Black Eyed Peas "I've Got a Feeling" three or four times. Good "pump you up" song.

Oh, and by the way, thanks for eating my morning sweet potato breakfast, babe. I took my second favorite stand-by: a chocolate bumblebar with an iced coffee and GU Espresso Flavored gel.

Transition set-up went smoothly, although I was a bit nervous about racing with a disc on my Specialized for the first time. As I found out later during the bike split, it actually isn't as hard to handle in crosswinds as I would have imagined.

I lined up behind Roger Thompson for the swim, not only because he's a friendly, familiar face to greet before a race, but because he's damn fast and it's always a lofty goal to try to stay on his feet. The swim start sounded about 800 of us were off to the races!

Having had a somewhat sluggish swim last year, with a 4th place finish, I really wanted to push it this year. I was using a new "breathing style" (super secret weapon method), and it seemed like I had a much faster and better swim, although later I found out the course was a bit short, and I didn't actually swim 1:05/100 meter splits. Darn.

In transition, somebody shouted that I was 0:40 down on Roger. This is not a good sign, especially since it appears they gave me that split based on the time he was leaving transition and I was entering it.

At the first turnaround, I split myself about 2:10 down on Roger, and realized at the same time that a very fast pro triathlete was also racing: Adam Jensen. Having come to this realization just before the big series of hills on the bike course, I realized I would have to really push if I wanted to "hold him back" before we reached the flats again, at which time I would have a small chance of "hanging with him", vs. getting dropped on the hills.

[9]

RR: Cd’A Olympic Tri (cont’d)

I was pretty happy that Adam didn't actually pass me until the top of the very last hill, but still split 1st place Roger a good 3 minutes up at the next turnaround. That's pretty much bye-bye territory in an Olympic distance event, unless that cyclist absolutely crumbles on the run. I kept hammering, which is what you always should do if you're way behind, because YOU NEVER KNOW, maybe those two guys ahead of you cut off some old lady in traffic on their way to the race, and they have karma comin'.

Anyways, I looked for Jessa on the bike, but never saw her. Later, I found out she had a SMOKIN' 21 minute swim and came out of the water way ahead of almost every girl in her division. So much for being nervous in a wetsuit.

I arrived in transition about 25 seconds behind Adam Jensen and who knows behind Roger. Although my bike split was nearly identical to last year, I was MUCH less tired and biked much more conservatively in the last 5 miles of this race, so I was pretty confident heading out on the run.

Do you ever have one of those runs where you FEEL fantastic and fast, but when you look at your watch, it's saying just the opposite? That was my run in this race, a little over 39 minutes. I never really felt that bad, but was actually passed twice (one guy was later DQ'd, still giving me 4th place) and ran almost 90 seconds slower than last year. I can't blame it on Troika, since I also did Troika 6 days before last year.

I just didn't run as fast as I thought I was running. Weird.

Not only that, but that makes it three times this season (Onionman, Tiger, CDA) in Olympic type races and thrice in Half IM's (Chile, New Orleans, Troika) where I JUST DIDN'T RUN WELL.

Since I have only three races left this season (Portland, Grand Columbian 1/2, Clearwater), I'm going to have to pull out some decent run splits or else I'll be disappointed. It's not a matter of putting out too much on the bike (I've been feeling very fresh in transition), as much as it is the "stroller runs". I'm serious. The majority of my runs have been stroller runs at tempo pace with the boys....4th place finish, 2nd place division, similar time to last year.

As of today (literally as soon as I finish this blog post), I am not QUITTING the stroller runs, but we are instead going to switch to stroller intervals. No joke. 1/4 mile and 1/2 mile repeats, because Daddy obviously needs some speedwork.

So...4th place finish, 2nd place division, similar time to last year.

And Jessa? She ROCKED the swim, biked a 1:20-something despite forgetting to take the kid's trailer hitch off her bike and ran a fantastic 10K for an overall time of 2:34 -SIX minutes faster than what she had planned, with blood pooling in the shoe of her torn-up toe! She garnered a 2ND PLACE division finish! Way to go babe. I'm proud of you.

[10]

Board of Directors• Steve Anderson - Membership Director • Tiffany Byrd - Uniform Director• Trish Cudney - Social Director• Greg Gallagher - Event Director• Natalie Gallagher - Newsletter Director• Ben Greenfield - Website Director• Mark Hodgson - Mentor Director• Jim Powers - Vice President• Tim Swanson - Treasurer• Jessi Thompson - Secretary• Roger Thompson - President

• Kathy Worden & Jen Polello - Kids Club Co-Directors

We would like to extend a

generous thank you to our

truly amazing sponsors!

The Board of Directors, Sponsorsand The Calendar of Upcoming Events...

August/Sept. CalendarTraining Opportunities:• Whitworth Masters swimming

beginning August 31st => Times: Mon-Wed-Fri @ 8:30-10 pm, Sat @ 5:30-7 am. Contact Kevin Wang @ kwang@whitworth.edu

• Throughout the summer/early fall => check the Tri Forum for outdoor group rides, open water swims and/or runs.

• Started June 1st: Liberty Lake Swims at 5:30 pm on Monday & Wednesday! Check the Tri Forum for details @ the training link!

Races/Runs:• Aug. 23rd: Portland Triathlon @

Portland, OR

• Aug. 25th: Hot Summer Nights 5k #4 @ 6 pm @ North Spokane, WA

• Aug. 29th: Hell’s Gate Duathlon @ Lewiston, ID

• Aug. 30th: Ironman Canada @ Penticton, BC

• Sept. 5th: Titanium Man Oly Tri @ Kennewick, WA

• Sept. 12th: Spokane Oly Triathlon @ Spokane, WA

• Sept. 19th: Club Triathlon Championships @ Grand Columbian Triathlons @ Grand Coulee, WA Various multisport races to choose from!

Upcoming Events:

• HOT SUMMER NIGHTS at Twigs!!! The 5k run series culminates @ 6:00 pm next Tuesday, August 25rd @ the north side Twigs. Come Play!

• Tri Fusion Kids Fun Run on September 26th @ 1:00 pm @ Audubon Park. Register your kids!

• Oktoberfest 5k Cross Country Race: Second annual race on October 24, 2009. Registration available now!

Next Membership Meeting:• Wednesday, September 16th, 2009 @

6:30 p.m.: General membership meeting at Twigs on the northside at Wandermere.