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Workout Ate

My Marriage

Pg. 2-3

20,000

miles

Pg 4-5 Caffeine

in English

Pg. 8-9

My Life

My Tri

Pg. 6-7

When Perfection

is nothing but…

Pg. 10-12

KIDS TRIATHLON

Presented by Trifusion Triathlon Club &

Collins Family Dentistry

Saturday, June 18, 2011

First wave starts at 9:00am

Cost is $15

Just on the north side of Spokane at Whitworth University The mission of this event is to provide a positive triathlon experience to children ages 12 and under. This event celebrates health, self-esteem, self-

confidence and fun, in a safe, family-friendly environment. We believe that if a child finishes and doesn’t want to come back next year, we haven’t

done our job! All participants will be cheered through the course and rewarded with a medal at the finish. The event will not be timed. No child will

be turned away.

If your child or you know a family with children… be sure to share

this event with them and get their child/children signed up for this

wonderful event put on by your own club!! Spots are filling up fast,

be sure to get the word out and go to :

http://www.tri-fusion.com/kids/ for more information and to sign up.

Post Valentine

Recipe, BOD,

Sponsers & Calendar

Pg. 13-14

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“A WORKOUT ATE MY MARRIAGE” A WORKOUT ATE MY MARRIAGE” A WORKOUT ATE MY MARRIAGE” A WORKOUT ATE MY MARRIAGE” - by Kevin Helliker (Wall Street Journal) Exercise Can Set Off Conflict About Family, Free Time

As the wife of an endurance athlete, Caren Waxman wakes up

alone every morning, including holidays.

“Mother’s Day really upset me,” says the Rockleigh, N.J.,

mother of three, age 47, whose husband leaves dawn each

morning for hours of exercise. In May, he will wish her a hap-

py Mother’s Day from Utah, where he will compete in a tri-

athlon.

“It’s selfish,” concedes her husband, Jordan Waxman, 46, a

private-banking executive at Merril Lynch and an Ironman

triathlete. He says he leaves notes for his wife and children

before leaving for morning workouts.

With exercise intruding ever-more

frequently on intimacy, counselors

are proposing a new wedding vow:

For fitter or for fatter. “Exercise is

getting more and more couples

into my office,” says Karen Gail

Lewis, a Cincinnati marriage and

family therapist.

Newlyweds have long recognized the risks of potential sick-

ness, infidelity and ill fortune. But few foresee themselves

becoming an exercise widow. After all, the idea that one’s

beloved will take the occasional jog sounds appealing– until

two miles a day becomes 10 miles, not counting the 20-mile

runs on weekends. “His dream of doing marathons happened

just when I got pregnant with out third child,” Stephanie

Beagley of Colorado Springs says of her husband, Michael, a

purchaser for the U.S. Olympic Committee. “Now we don’t

haves tons of time with him.”

The exercise widow often wakes to an empty bed-a sure sign

of a morning workout-and may find dinner plans spoiled by a

sudden avoidance of anything heavy before a night run. Hop-

ing for an hour of television or catching-up before bedtime?

Forget it: All that early-morning exercise takes its toll. Mr.

Waxman arrives home from the office after his children, ages

11, 10 and 8, have eaten dinner, and he hits the sack before

they do. “I’m out of gas by nine o’clock,” Mr. Waxman says.

“A lot of wives in my position would have left,” Ms. Waxman

says.

Commitment to a demanding training schedule cuts to the

heart of the issues couples often find themselves fighting about

-who does chores, who gets time for themselves, and who

decides whether and how the family has fun.

The threat can go beyond time issues. If one partner gets a

new, buff appearance and a new circle of buff acquaintances,

romantic possibilities can open up-and give the other spouse

good reason to feel insecure about his or her own physique.

Couples therapists agree that commitment

weakens as alternatives increase. Dr. Lewis

recalls a client who realized she was unhappy

in her marriage after she lost weight, became

athletic and found she was attractive to men

other the her husband. “She said, ‘I married

him thinking I didn't have a choice, because I

was so heavy,’ “ Dr. Lewis recalls. Thera-

pists say many relationships are based on similar levels of at-

tractiveness; a shift in the equation can destabilize a marriage.

The effect of extreme exercise on divorce rates isn’t clear.

Even if research showed a higher rate of discord in homes

where just one spouse is an endurance athlete, exercise could

be a consequence, rather than a cause.

Among endurance athletes, though, resentment on the part of

spouses is a common topic. The phenomenon may develop

into what Pete Simon, an Arizona psychologist, triathlon

coach and blogger, calls “Discover by Triathlon.” “I often

wonder how many lonely wives, husbands, children of triath-

letes are out there wondering when the insanity is going to

end,” he wrote.

Of course, the surest way for a marriage to accommodate an

intense exercise regimen is for both spouses to engage in it.

Married for five years now, Walt and Kendel Prescott met in

2004 at the start line of a marathon. Mrs. Prescott, now 50,

has run 313 marathons; Mrs. Prescott, 57, has run 287. Their

joke is that he keeps trying to catch up. “Running is a great

3

excuse for me to be with Kendel,” says Mr. Prescott, an air-

line worker in Atlanta.

The explosive growth in marathons, triathlons and other en-

durance sports come largely from midlife converts such a Mr.

Waxman, the Ironman triathlete. He and his wife celebrated a

half-dozen wedding anniversaries and produced three children

before exercise came between them.

His exercise regimen intensified about seven years ago, even-

tually hitting two hours each weekday and up to five or six

hours each Saturday and Sunday. “It became a sore point,”

Mrs. Waxman recalls. “I had three young kids and no family

nearby. I heard myself badgering him; ’Family is really im-

portant. You need to be a part of their lives today.’”

Last summer, Mrs. Waxman persuaded her parents and her

husband’s parents to join her in what she calls “a family inter-

vention” - a flurry of letters to Mr. Waxman urging him to

exercise less.

But Mr. Waxman stood his ground. In his view, his athletic

ambition shouldn’t have surprised his wife. It arose from the

same qualities that drove him to obtain two law degrees, and

MBA and his position at Merril Lynch.

His gargantuan training hours last summer were aimed at a

particularly elite goal– a swim across the English channel,

which he achieved in September. “The English Channel thing,

hopefully my wife and kids see it as a little bit inspiring,” he

says.

Rather than avoid exercise herself-the tack of many spouses

who can’t keep up with extremis partners-Mrs. Waxman

hired a personal trainer with whom she works out four times a

week. “My husband and I are on the same page in terms of

being health-conscious,” she says.

And all along she has mixed messages of support with pleas for

more family time. “I love my husband, and I’m happy he’s

passionate,” she says. “A husband wants to come home to a

wife who says, ’I hope you had a good workout.’ “

As for Mr. Waxman, he honors certain rules: Dinner with his

family every Friday night. A date with his wife every Saturday

night. And as often as possible, he turns competitions into

family trips. “I make sure there’s enough vacation time with

the family,” he says.

Some couples accept vast differences in exercise habits in each

other. Lois Bertkowitz, a 20-marathon-a-year runner and veg-

etarian, is married to Gary, a meat-and-potatoes eater who

doesn’t exercise at all. He doesn’t like to shovel snow, so she

does it.

Until he recently got a diagnosis of cancer, which he is bat-

tling, Mr. Berkowitz, 61, used to smoke two packs of ciga-

rettes a day, including inside their home near Detroit.

Mrs. Berkowitz,62, treasures their decades-long marriage.

“We like each other,” she says. “We’re both introverts. We

love our home.”

“She’s a very interesting person,” Mr. Berkowitz says. “We

have a very good life. And I’m amazed at what she can do ath-

letically.”

Mr. Berkowitz often accompanies her to races to volunteer

and cheer at the finish line. He helps edit a running newslet-

ter, and he developed software that helps his wife track her

running life. She gives him her marathon T-shirts. “He gets

credit for doing the run,” Mrs. Berkowitz laughs.

We would like to hear your comments

about this article… it is or has been a “Hot

Topic” in your relationship with your

spouse, girl/boyfriend, family etc. There

will be a discussion you can get in on,

Trifusion Facebook in “Discussions”

‘workout relationship’… Check it out!

4

Last week while entering my daily workouts into my training log, I decided it would be cool to add up all the

miles I have swam, biked, and run since I started triathlons. After quite a bit of digging through the last two

and half years of training (yes I was procrastinating from doing my homework), I realized that if I completed

the new two days workouts I would pass 20,000 miles of training. It was at that moment I came to realize

something. What has happened in those miles is something far greater than the pursuit of a sport. Those

miles have taught me more about who I am than probably any other thing in my life. Here are some of the

lessons I have learned from the sport of Triathlon.

• Chase your dreams– Life is about finding some-

thing you are passionate about (whatever it may be)

and chasing it. Obtaining things will never make

you happy. Set dreams, be passionate about them,

and give everything you got to chase them. A life

that is driven by dreams has more value than any

material object you will ever own.

• Who cares what other people say– There will

always be someone telling you that your goals/dreams are a little crazy, and it can’t be done. Don’t se-

cond guess yourself. If you truly believe in yourself, belief will change your world. If you fail and every-

one sees it, who cares. Get yourself back up and give it another shot. I have learned more from when

things go wrong, than when things execute according to plan.

• Excuses get you nowhere– Regardless of weather you have a legitimate excuse or not, if you really

want to reach your dreams you have to find a way. I love reading about the personal lives of professional

athletes from any sport. Something I have come to realize is it is not their ability to compete on a high

level that makes them great. It is their ability to overcome everything life throws at them, that makes

them rise above the rest. Rule #76, no excuses play like a champion.

• I have amazing Parents– I have realized how amazing my parents really are over the last two years. In

high school I walked away from a sport that potentially could have paid my way through college. When I

quit because I hated the sport, my parents did not try and convince me to keep doing it. They let me pur-

sue whatever passions I had at that time, and never forced me to do a sport I didn’t want to. They have

supported me more than I could ever ask for, and for that I am grateful.

20,000 MILES - JOSH HADWAY

5

• Today is all that matters– The only thing that is going to get you closer to your goals it what you do

today! Yesterday has already left, and tomorrow still ceases to exist. You can sit and plan all you want, but

planning is not executing. You can only control this current moment, so don’t waste it on things that

don’t matter. Make it productive. Every second you sit is another opportunity passed.

• Appreciate what you have– I have honestly grown up with the best life a kid could ask for. I have so

many things that I take for granted, and so many opportunities I have passed by. I have learned that I need

to appreciate all of the things and not take them for granted.

• There is no place like a country road– When you are young you want to be where things are hap-

pening. Loud music, lots of people, and big cities. Out in the middle of nowhere on a country road is not

one of these places. I never understood why people live way out in the middle of nowhere with now else

around. But after spending countless hours peddling my with not a single person or building in sight, I

have found these moments to treasure. I have come to love these moments of solitude. There is great val-

ue in simplicity.

You can follow Josh (Hoshberry) from his BLOG; josh-hadway.blogspot.com

Thanks for sharing your inspirational words Josh- Trifusion.

2011 Racing Schedule

These are the major races I will be racing in 2011.

Along with these races you will still see me at

many of the local events in Washington :)

WILDFLOWER (Long Course)

April 29th, 2011

IRONMAN BOISE 70.3

June 11th, 2011

Rev3 PORTLAND (Half Iron)

July 10th, 2011

LAKE STEVENS 70.3

August 14th, 2011

One more 70.3 event September still to be

determined.

*GOOD LUCK JOSH!!

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NAME: Eric Roche Byrd

MEMBER SINCE: 2009 - I became a member after I agreed to ride a bike trainer a couple times in exchange for my wife taking a ski lesson. I ended up doing a lot more training rides, and my wife has yet to ski again.

OCCUPATION: Attorney at Stamper Rubens

“A” RACE 2011: My “A” race is named “trying to be a Dad to my new son Aiden”! I have some “B” races in mind though…

SWIM, BIKE or RUN: Bear Lake swims are easily my favorite. In the beginning of the spring, when you can finally swim in freezing cold non-chlorinated water...feels great! I also enjoy long rides on my tri-bike on the weekend, especially when I spend the entire time chasing my friends. Wiping out on my mountain bike has also been a new and exhilarating experience. Essentially anything to avoid running.

INDULGENCE: Sleep

INSPIRATION: Thomas Jefferson, Leroy J. Byrd

MY SONG(s): Favorite music to run would be Tool. Nothing like exercising when you’re mad.

MY RACE STORY: Best Race memory would be when the “great whites” made their appearance at Medical Lake Tri. My Tri shorts had ridden up on me when I put on my wetsuit, so when I stripped it off, it looked like I was wearing boxer briefs suited for a “chip n’ dale”. Needless to say, I was so into the race, I neglected to notice it until the cheering squad, composed of my wife and friends proceeded to mercilessly mock me on the bike, and at transition. The greatest part of it all was that Dave Erickson got some fantastic video of my “shorty short shorts” as I am biking and transitioning into the run. I just remember grinning ear to ear as my “friends” made fun of me. I don’t even remember how I felt physically. I only remember laughing.

WHAT I DO WHEN I DON’T TRI: I try to stay alive in the community, and I am involved in several organizations. I am a board member of Big Broth-ers Big Sisters, I am associated with Catholic Charities, and I volunteer with the Special Olympics Ski Program. I also spend a ton of time hanging out with my wife and friends, doing everything and/or nothing. Out door activity is a big part of my life. In cold weather I enjoy skiing, snowshoeing, and competitive sled-ding. In the warmer months, I spend a lot of time doing projects at my house and for family and friends.

WILDEST DREAMS: Spend the rest of my life travelling the world with my family.

PERFECT DAY: Waking up really early to a bright sunny day and finishing a project at my house while I am waiting for my wife to sleep in a little (so she is happy), then eating at Ferguson’s for breakfast, then going to Pattison’s roller rink and skating my heart out to some 80’s tunes with fam and friends, then going skiing for couple runs, and then go to the to do some cliff jumping and swimming, and some snowshoeing at my parents house, then eating at Rusty Roofs for lunch, and going to some huge party (or a wedding) with family and friends (where I see everyone I know), where we dance, eat, drink and tell terribly embarrassing stories about each other, and then go watch a Zags game at McCarthy while we party until the sun comes up, hopefully ending the night (morning) in a hot tub/swimming pool/ or lake with my wife, and then… rinse and repeat.

BEST QUOTE: Without darkness, there would be no light.

*picture taken Ironman Kona underwear run

MY TRIMY TRIMY TRIMY TRI

MY LIFEMY LIFEMY LIFEMY LIFE

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NAME: Jennifer Little

MEMBER SINCE: October, 2009

OCCUPATION: Human Resource Representative @ Numerica

Credit Union

“A” RACE 2011: Troika

SWIM, BIKE, or RUN: Running is my favorite because it gives

me a chance to clear my head and focus on my-

self for an hour (or so). During a race, running

is the last event to the finish and I love the burst

of energy at the end.

INDULGENCE: Cinnabon

INSPIRATION: Watching Ironman

MY SONG(s): Before a race: ‘otta your mind’ - ‘lil’ Jon. During a race: ‘bulletproof’ - La Roux Post

or ‘Dirty Bit’ - BEP. Post Race: ‘drop it like it’s hot’ - Snoop Dogg. During Training I listen to

Eminem, OkGo, ACDC, Queen, Fergie & Thievery Corporation.

MY RACE STORY: I did my first triathlon (Valley Girl) in 2007 and have been hooked since. My

best memory so far was finishing Ironman in 2010. My worst memory so far was bonking

on run during Ironman and losing 5 toe nails. Honorable mention races: Seattle to Portland

ride (one day) & Grand Columbian.

WHAT I DO WHEN I DON’T TRI: Snowshoe, yoga, concerts, volunteer in the community and spend

time with family (special shout out to my dog Parker!!)

WILDEST DREAMS: Ironman Kona (more like a fantasy)

PERFECT DAY: Yoga, chai tea, clean house/car, shop/bike ride/ run, dinner out and glass of wine,

movie at home, bed. OR one day on the beaches of Kona, Hawaii.

BEST QUOTE: “The most important thing in life is your family. There are days you love them,

and others you don’t. But, in the end, they’re the people you always come home to. Sometimes

it’s the family you’re born into and sometimes it’s the on you make for yourself.”

“In an Ironman race: if you stop pedaling, you’ll coast. If you stop running, you can always

walk. Never, NEVER stop swimming because you just might drown.” -unknown

MY LIFEMY LIFEMY LIFEMY LIFE

MY TRIMY TRIMY TRIMY TRI

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Caffeine is the kick in your coffee. It gets you up and going in the morn-ing, and helps keep you going when you start dragging. The benefit of a caffeine lift is not lost on athletes. In fact, among some of the world’s best endurance athletes — Ironman triathlon competitors — almost three-fourths reported using caffeine to improve athletic performance. And yet many of these same top athletes confess to being unsure about how much caffeine they need for a performance boost, not to mention the caffeine content of common foods and beverages. Caffeine 101 1,3,7-trimethylxanthine, aka caffeine, is the world’s most consumed nat-ural pharmacologic agent. Found in coffee beans, tea leaves, cacao beans (and therefore chocolate), and kola nuts, caffeine consumption is almost unavoidable. Roughly 9 out of every 10 adults in the US consume caf-feine, averaging 238 mg every day — the equivalent of 2–3 cups of cof-fee. Upwards of 20–30% of us consume a whopping 600 mg of caffeine daily. About 71% of our caffeine comes from coffee, 16% from tea, and 12% from soft drinks and energy drinks. And we are not alone. Coffee, which is chock-full of caffeine, is the beverage of choice around the globe. Why all the fuss about caffeine? It’s all about the buzz. Caffeine functions as a mild stimulant: It helps wake us up, and it keeps us going when we might otherwise throw in the towel. No surprise — athletes are very interested in using those qualities to their advantage Effects vary by sport The data are pretty convincing that caffeine is effective at improving ath-letic performance across a number of different sports. It’s been shown to improve endurance and time trial performance in cyclists, increase endur-ance in runners, and improve performance times and boost power in rowers. It’s also been shown to improve performance in cycling and run-ning events lasting approximately 5 minutes, and to increase peak power output, speed, and isokinetic strength in sprint and power events lasting less than 10 seconds. Researchers studying tennis players found that caf-feine increased hitting accuracy, speed and agility, and overall playing success on the court. And players reported feeling more energy late in their matches. While the evidence supports a performance-boosting effect of caffeine for a number of sports and events, it doesn’t help in all cases. Specifically, caffeine has been shown to have no effect, and may even be a negative factor, in sprint and power events lasting anywhere from 15 seconds to 3 minutes. How it works Caffeine has a wide range of effects on the human body; it affects hormo-nal, metabolic, muscular, cardiovascular, kidney, and respiratory func-tions. It also influences the central nervous system, where it acts as a stimulant by interfering with the binding of the brain chemical adenosine to its receptors. Adenosine affects nerve cell activity, and it works oppo-site to caffeine. Where adenosine has a calming effect because it slows the activity of nerve cells, caffeine speeds up the activity of these cells. Thus, caffeine reduces tiredness, increases alertness, improves mood, confers a sense of being energized, enhances concentration, and helps to speed reaction time. Exactly how the hormonal, metabolic, physiologic, and central nervous system effects of caffeine work together to improve ath-letic performance remains a matter of study. However, one performance benefit in particular stands out: For many athletes, caffeine lowers the perception of the intensity or difficulty of exercise. So, you’re able to

compete or train at a higher intensity for longer, without actually feeling like you are working harder. But is it legal? Because of its ergogenic effects, caffeine at high doses used to be on the list of banned substances for Olympic athletes. But because caffeine con-fers performance benefits in relatively small amounts and its use is so widespread, the ban was lifted in 2004. Caffeine sensitivity That same stimulant effect that helps propel you through the last few miles of a marathon may actually impair performance for someone who is sensitive to caffeine. For example, in some individuals, almost any amount of caffeine seems to interfere with sleep patterns. This can spell disaster before an important competition, and can also undermine train-ing. Also, if you’re caffeine-sensitive, the accompanying jitteriness and anxiety may compound the pre-game jitters you already feel. Headaches, dizziness, and stomachaches are other possible caffeine-related side effects for those who are sensitive to it. So, if you fall into this camp, take a pass on caffeine. How much caffeine is effective? Athletes interested in the potential performance-boosting benefits of caf-feine are often uncertain about how much caffeine to consume and when to consume it in relation to exercise. A moderate dose of caffeine is all that’s needed. Higher doses are more likely to cause unwanted side effects, and there’s no evidence that more caffeine provides greater performance benefits. The recommended amount of caffeine for performance improvement is in the range of 0.45–1.36 mg caffeine per lb. body weight (1–3 mg per kg). For a 150-lb (68-kg) athlete, that equates to a dose of 68–204 mg of caf-feine. It’s a good idea to use the lowest amount that’s effective for you, because, again, more does not mean better. When caffeine intake gets too high, there is an increase in side effects like jitteriness, nervousness, in-somnia, headache, dizziness, and gastrointestinal distress, all of which can impair your athletic performance. Timing of intake in relation to exercise Caffeine is readily absorbed by your digestive tract. In fact, caffeine con-centration in the bloodstream peaks 30–60 minutes after ingestion and stays high for 3–4 hours. On average, about half of it is gone within 4–6 hours, and 75% is cleared within 6–7 hours. So, as a general rule, con-suming caffeine about an hour before your event will help to ensure that blood levels are high when you begin competing; your window of oppor-tunity for obtaining a performance benefit from caffeine is probably about 4 hours from the time you consume it. That being said, you don’t need to consume all your caffeine before exer-cise, especially for longer endurance events. Studies have compared tak-ing a full dose of caffeine an hour before exercise to taking half the dose an hour before and the other half 45 minutes into exercise. Both regimens improved performance times similarly in comparison to a control group. Another study compared taking the full amount of caffeine an hour before exercise to taking the caffeine in divided doses every half hour during exercise. Here again, both regimens improved performance times similar-ly.

CAFFEINE IN ENGLISH - from Roger Thompson’s Blog

9

Putting this into practice, if you weigh 150 lbs. (68 kg) and require 0.90 mg caffeine per lb. body weight (2 mg per kg) for a 3-hour event, the 136 mg of caffeine can be taken all at once about an hour before competing, or it can be taken in divided doses prior to and during the competition. Tolerance, withdrawal, and your caffeine usage strategy There’s more to the caffeine story than dosage and timing. Caffeine toler-ance and withdrawal symptoms need to be considered. If you’re new to caffeine, you’ll probably experience a noticeable buzz or jolt the first time you consume a moderate dose. But if you consume that same amount of caffeine every day, after about 5 or 6 days, the stimulant effects are much less obvious. This is because you develop a tolerance or diminished response to caffeine with repeated doses. The other side of the tolerance coin is withdrawal. Once you grow used to a certain daily intake of caffeine, stopping abruptly can lead to with-drawal symptoms, most commonly, a bad headache. Withdrawal also can have a less obvious, but detrimental, impact on athletic performance. Withdrawal symptoms peak in a day or two, and are usually completely gone within 4–7 days. If you resume caffeine intake in the midst of with-drawal, the symptoms, including headache, usually disappear pretty quickly. Take caffeine tolerance and withdrawal into consideration when you for-mulate your caffeine usage strategy: If you are a caffeine novice, you can use caffeine to get you through 3 or 4 days of intense workouts, as you gear up for a competition. Do this by starting with a low dose of 0.45–0.9 mg caffeine per lb. (1–2 mg per kg) body weight, and then increase the dosage a bit each day to achieve the same effect.

• If you’ve got a well-established caffeine habit, beware of the unin-tended withdrawal. For example, this can occur when you’re on your way to a competition, stuck in a remote airport with absolutely no coffee to be had anywhere. Unintended withdrawal can also occur when training in hot weather. You’ll probably notice the telltale pounding headache. Caffeine withdrawal symptoms can impair your ability to perform during a competition, so be sure to plan ahead and have a caffeine source handy if your usual fix is in short supply.

• If you’re a regular caffeine user and you want to optimize the bene-fits of caffeine ingestion for an important competition, first wean yourself off caffeine gradually over 3–4 days to avoid withdrawal symptoms. Do this about a week before the competition, so you’re completely free of any withdrawal effects. Then, once you’re off caffeine, resume a moderate intake of 0.45–1.36 mg caffeine per lb. (1–3 mg per kg) body weight on the day of your competition. You’ll get the desired stimulant effects again, just like a caffeine novice would experience.

• Finally, if the mere thought of tapering your caffeine intake before a competition leaves you dysfunctional, stick with your current regi-men, but consume some extra caffeine before and during your event to get an extra kick.

Caffeine sources Although coffee is the most widely consumed caffeine source, it may not be the best source for improving athletic performance. One reason is that you can never quite be sure what amount of caffeine you’re getting in that fresh-brewed cup of java, because of the inherent variability in coffee sources and differences in preparation methods. Another reason is that there may be other factors in coffee that antagonize or impair the perfor-mance-boosting effects of caffeine. In a study of treadmill runners, endur-

ance times were improved when athletes were given a standardized dose of caffeine, but not when given that same dose in the form of coffee. An advantage of the caffeinated energy gels and cola drinks that are often available at aid stations during running events and triathlons is that their caffeine dosages are more uniform and dependable. This can be helpful in ensuring that you get the caffeine dose you know from training to be ef-fective. The table below provides some idea of the caffeine amounts in typical caffeine sources that athletes rely upon. Beverages are often the most concentrated caffeine sources, but levels can vary considerably from one beverage to the next. Complicating matters is the fact that manufacturers are not required to list on the label the quantity of caffeine in their prod-ucts. So, if you have a favorite caffeine fix, but aren’t too sure how much it’s packing, do some searching on the Internet to try to nail down the dosage you are getting.

POWERBAR GEL energy gels and POWERBAR GEL BLASTS energy chews are available with or without caffeine. These energy gels and ener-gy chews can be used to help meet your caffeine load in the hour before exercise, or during an event, when you need that extra kick to push you through to the finish.

• Practical application If you’d like to know if caffeine might help to boost your athletic performance, follow these guidelines: Don’t begin experimenting with caffeine at an important event or competition. Test the impact of caffeine on your performance during a few race-pace training sessions.

• Use the lowest possible amount that is effective for you. More is not necessarily better.

• Keep in mind that you will develop a tolerance to your usual caffeine intake, and there are symptoms associated with sudden caffeine with-drawal. Both of these issues need to be factored into your caffeine usage strategy.

• Remember that caffeine can produce side effects. If you feel uncom-fortably jittery, anxious, hyper, or if your heart is racing, dial back your dosage. And if you can’t seem to find a caffeine level that leaves you feeling comfortable, skip it entirely. Caffeine doesn’t work for everyone.

This article can be found at: http://www.powerbar.com/articles/218/caffeine-and-athletic-performance.aspx

10

There are times in life when things align and everything we hope and dream seems to come together perfectly. THE perfect day - the perfect course, the perfect weath-er, the perfect support crew, the perfect race. Ironman Arizona was NOT perfect. Or was it?

Race week, I was a mess. I was nervous, agitated, short with eve-

ryone - especially those closest to me - Erica can attest to this. Thankfully she has the patience of a saint but it's a true testa-ment to what happens when you let your emotions run amok. IMAZ was doing that for me.

For the month leading up to the race, I had been worried. Not worried about finishing, I figured I could proba-bly finish - barring anything crazy happening. This race was about pushing myself. It was about going outside of my com-fort zone, about believing in myself and about never, never giving up. These are traits my mother possesses, traits that I wanted to honor in her and ultimately, traits that I needed to prove that I possessed as well.

About a month before the race, I created a half dozen 3 x 5 cards with my goal time and posted them around the house. Funny thing is, no one ever asked me about them. Maybe they just thought I'd finally gone nuts. Regardless, every day I was forced to focus on my goal. I knew it was do-able. I'd done the math, I'd calculated the splits, I'd done the work to get myself there - all that was left was to show up and make it happen.

Race morning began at 3:40 a.m. with the usual pre-race stuff. A shower and some breakfast and then it’s time to head down to the transition area. We placed our nutrition for the day in our transition bags and prepped the bikes. Before we knew it, it was time to put on the wetsuits and head down to the swim start. Ironman Arizona has a unique swim. Tem-pe has created a "lake", Tempe Town Lake, by damming the Salt River. The water is salty and because of this the viability is very low. It's a deep water start so we swam the 150 me-ters to the start line. About 1200 of the 2800 racers were first timers. Knowing this, I moved closer to the start line then I was comfortable with. I knew it would be physical at first but I expected to swim out of it as people found a rhythm.

The cannon sounded and it was physical from the first stroke. Without the ability to see the other athletes in the water, you and 2800 others swim by brail. You can't see the

other athletes. The lake bends to the right going out and you're swimming directly into the rising sun. Needless to say, you can't see a thing. Everybody is swimming in what they feel is the general direction of the course. In this, I could nev-er find a rhythm. I could never get a balance in the water as everybody was swimming in there own direction. And did I mention it was physical? I figured after the turnaround I would find some open water and cruise it on back. After making the turn I took a look, but saw none. The entire way back I could never clear the garbage. I could never find that sweet spot where you're sliding through the water. I knew it was going to be a slower swim, it was better than I felt it would be but slower than goal pace.

Swim time 1:19

Goal 1:15

T1 was uneventful. It was packed so I found a chair outside the changing tent and prepped for the bike.

The bike:

The difference in the Ironman Arizona bike course and other IM courses I have raced is it is relatively flat, with a gradual uphill the entire way out. This makes controlling your heart rate pretty simple. I locked my heart rate at target BPM (beats per minute) and cruised out of town. There was some wind out on the course and by “some wind” I mean - it was windy. The wind was at your back going out and "in your face" coming back. When you get out of the water at 1:20 there are a lot of people to pass on the bike and I was doing just that. As I passed other competitors, what I heard in my head was "Slow swimmer - On your left". The bike course is a three loop course and for the first loop I cruised. I kept my heart rate within 2 BPM of target and I felt fantastic, like I was out for a light ride, with 2800 of my closet friends mind you.

Heading out of town on the second loop, I noticed my heart rate was starting to sag. My RPE stayed the same but my BPM was steadily sliding lower. My hydration and/or nutrition had to be off. I knew my hydration was good be-cause I couldn't ride more than 20 miles without having to stop at a porta potty. It had to be nutrition. I started to feel a bite bloated and by time I hit the turnaround at the far end of the course I knew I was in trouble. I was having trouble feed-ing because my abdomen was so distended. When I stopped at special needs on the way back to town, I took a minute try-ing to pull myself together. As I rode out of special needs it

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started to rain. Insult to injury. Come to the Arizona desert and get rained on. Great! Generally, the weather is just a nui-sance, not a problem, but it was getting to me. Another sign things were moving in the wrong direction. By the time I got back to town I was not getting anything in but a few sips of water. As I turned the hot corner downtown there were peo-ple everywhere and all I could think was do not fall off. My line was not straight and I hoped I wouldn't run into anyone, competitor and spectator alike. As I rode out of town I truly believed there was no way I would make it back. I knew they would bring me back via ambulance, but wondered if my bike would get back and how would I ever find it. Not thinking real clearly here you could say.

I just plodded along for the third and final loop, searching for anything my body would accept. It was quick to let me know when I made a bad choice and was "rejecting" most everything. Making the final turnaround I saw my heart rate was now at a very low 103 BPM. This situation, in my current state of mind, was a disaster. With 17 miles remain-ing, it started to hail. I rode head long into a driving hail-storm, physically and metaphorically. I just wanted off the bike. I wanted to stand up and try to get the bloating to clear.

I finally got off the bike at 6:16, I was surprised I was upright.

Bike goal: 5:35:00

Bike time: 6:16:18

T2: I found my way to my Bike to Run bag and took a seat in the changing tent. I pulled my run stuff from the bag and took off my helmet. I sat there, staring at my helmet. I put it on the ground just staring at it. Picking it up, I had no idea what to do with it. I had thoughts of running with it, but how foolish I would look running a marathon with my helmet. A volunteer came over to ask if there was anything he could do. Not saying anything I felt he realized I was in trou-ble. He asked if I was O.K. and I knew enough to quickly say "I'm FINE". If he realized I was in trouble I could have had a hard time getting out of T2 without a doctors approval. For-tunately the volunteer became distracted by other athletes' needs and our eye to eye exchange was broken. As he moved over to help the others, I took the opportunity to get my run stuff together. Hat on, nutrition in my tri top and now all I had left to do was tie my left shoe. But I couldn't! I could not figure out how to tie my left shoe. I thought if I got up and started walking out of the tent maybe someone would notice and come to my aid. But what if no one did? So on my third

attempt I finally got it tied. And you know what, it stayed tied the entire race. The volunteer returned stuffing all my belongings, helmet included, into the bag and wished me good luck. I will never know if he knew.

I meandered out to a porta potty before exit T2. Not because I needed to use it, but I wondered if it was a good idea to stay close to the med tent while I tested my run legs and my head.

The run:

I ran most of the first mile. But my head and stomach were not cooperating. Low on sugar, I needed to make it to the first aid station to get some Coke. Coke works for me. It's straight sugar and some caffeine. Both should help my focus. I walked the first aid station getting as much sugar as I thought my tummy would take. Exiting the aid station I attempted to run but with no luck, my stomach wouldn't allow it. I would run for maybe 45 seconds then be forced to walk. I got to the second aid station and tried a gel. Bad choice. I made it to the cacti along the trail before it was rejected. I pressed on. I con-sciously tried to stay mentally in the moment. Trying to do my very best in that moment of the race and to not let the remainder of the race weigh on my emotions. But frankly, I was starting to surrender. I couldn't run further then about 100 yards at a time and I was emotionally beaten up. At about mile 6 is the only true hill on the run course. Walking up the hill it all started to hit me. I thought I had failed. I had failed myself, I had failed the race, and I had failed those I had come to honor. I was supposed to be pushing myself further than I ever had but at that moment I could barely walk.

Over the course of the next mile I continued in the moment. Staying right there, on the run course that encircled Tempe Town Lake. I also was taking in anything I could. At roughly mile 7.5, Ken Collins ran up from behind. I was fin-ishing my first loop of the three loop course, Ken finishing his second. He had been struggling as well but he was running. He asked if I would run with him. I said I didn’t think I could run but he would have none of that so I obliged. I thought I would run for a minute or two and then bow out not able hold the pace. We ran for about a mile just catching up about our day and before I

12

knew it we were back to the second aid station two miles in. Surprisingly I was running and our pace was growing. Things were really looking up. We were running above my target race pace. Ken checking his watch and said if we were to pick it up for the remainder of the loop he would be close to an 11 hour finish. My legs feeling fresh and ready to get after it, we surged. At mile 21 of Ken's race or mile13 of mine, Ken started to drop off the pace. Checking my watch I saw we would have to go hard if we were going to make it in time for him to get in under 11 hours. I took the lead going as hard as I could. He hung on just a couple of strides off my left shoul-der. We were absolutely killing it. The crowd was phenome-nal. We were passing everybody. My legs still fresh, I was flying high. We were running well above my 12k pace in the latter stages of an Ironman and I was emotionally on the rise. Ken turned to the finish line and a sub 11 hour finish as I con-tinued on for my third loop.

I didn't know what to expect in that final loop, so I just ran. I stayed in the moment. I soaked it all in. Much of IMAZ is run on cement and knees were starting to feel it. As I took inventory, though, they were the only things that were hurting, so I kept pressing. As I crossed the Mill Bridge for the final time it began to rain. No ­- it began to pour. I didn’t care and kind of welcomed it. Let it pour. Bring it! I found another competitor who was running slightly above my cur-rent pace and running through the aid stations. I jumped on letting him set the pace. We flew up the very same hill where 2.5 hours earlier I was a mess. Everybody was walking up the hill but not this guy. I hung on.

The last few miles were tough. It was nearing the end of a very long day and unfortunately my pacer had fallen off. It had gotten dark and was cooling off, but I kept running. In fact, I was still passing people, lots of people - they could have been loop 1 people or loop 2 people, it didn't matter. The mental boost of passing people kept me going. I neared the Mill Bridge, lights a blazing, for the final time and slowed to walk a few seconds. The guy next to me says - don't walk - you'll be sub 12:30 if you keep going.

I couldn't do the math, so I just put my faith in him and ran with all that I had. All that speed work, all those pickups, training my body to endure the pain - it all kicked in - and it was without a doubt the best marathon finish of my life. I made the final turn and as I saw the finish I realized how sweet it really was. I can't tell you if Mike Reilly called my name. I can't tell you if there were any others in the finishers shoot, I can't tell you if anyone was cheering…After seeing Dave's video of my finish I realized they were cheering. They were cheering a finish I thought would never happen.

Run goal: 4:15:00

Run time: 4:38:06

Time goal: 11.14:00

Total time: 12:27:55

I learned a lot from this race. I learned that making goals and holding yourself accountable are good things, hard as they are, scary as they are. Some days we will achieve those goals, and some days we won't. But on a few singular, special days - when we push ourselves past what we think is possible - those are the days we surprise ourselves most and those are the days we learn the most about who we really are and what we're really made of. These are the days that keep me moving forward and those days - well, in my opinion, those days are just about PERFECT!

CR

AIG TH

OR

SEN

I A

M A

N IR

ON

MAN

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We (Natalie, Tiffany, and Jessi) are a group of hard-working wives, mothers, teachers,

and athletes who decided to team together to form a dinner club. The goal was to make

eating and cooking less time consuming, more healthy, and less expensive by working

smarter, not harder. One night a week, we each cook for all 3 families and deliver our

meals. We turned the dream into a reality back in 2009, and because of its success, final-

ly decided to share some of our tricks, secrets, and best recipes with all of you.

Hope you enjoy!

You can find all of this on our Blog :

www.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.com

Here is a Sneak Peek Recipe from the Blog

If you haven’t met them yet… Spokane Dinner Club

Ingredients: • 1pkg Duncan Hines Devils Food cake mix • 2 eggs • 1/4 cup oil (I use olive oil) • 2 cups sour cream (I don't go light on this one) • 1/2 c Kahlua • 1pkg milk chocolate chips • Hot fudge to drizzle on top - maybe 1/2 c Powdered sugar for sprinkling on top

* * * * * * * * * * * * * * * * * * * * * * * *

Although I got this recipe from the school where I work (not sure who to give credit

to as it was years ago), in my circle of family and friends this has become "Jessi's

Famous Chocolate Cake"...lol. So, I'm pretty much sharing one of my best cooking

secrets with all of you and dispelling the rumors that I am an amazing cook because

this recipe could not be easier! Aside from being the cake that Emma requests every

year for her birthday, I have also made it for many special occasions and celebra-

tions. This cake is so moist, it's ridiculous. Even days later, the leftovers (if there

are ever any) are still sooo moist and delicious. If you like chocolate (the Kahlua

flavor doesn't really come out at all), you will LOVE this cake. I swear on my

Nana's cookbook.

DIRECTIONS:

1. Preheat oven to 350 degrees. 2. Mix all ingredients (except hot fudge

and powdered sugar) and pour evenly into greased bundt pan.

3. Bake for 45 minutes. Let rest for 10 minutes.

4. Place serving plate upside down on bundt pan and flip to serve.

5. Drizzle with hot fudge and sprinkle with powdered sugar.

Serve with vanilla ice cream

Jessi’s Famous

Chocolate

Kahlua Cake

14

The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….

We would like to We would like to We would like to We would like to

extend a generous extend a generous extend a generous extend a generous

Thank You to our Thank You to our Thank You to our Thank You to our

truly amazing truly amazing truly amazing truly amazing

sponsors!!sponsors!!sponsors!!sponsors!!

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Training Opportunities:Training Opportunities:Training Opportunities:Training Opportunities:

• Whitworth Masters Swim:

Offered Free to Tri-Fusion

Members every Sunday 8:30-

10:00am - See the Forum

“Training” for more info and

sign ups as there are limited

spots each week.

• Continue to post & check for

any training swim/ride/run on

the Forum, Facebook page and/

or send out an email! We en-

courage you to post your

workouts there as well!!

Upcoming Events:Upcoming Events:Upcoming Events:Upcoming Events:

• Blue Seventy Discount Night @

Fitness Fanatics March 9th,

6:30pm

See Tri-forum “Social Event” for

more info. and to RSVP

Races:Races:Races:Races:

• Spring Duathlon / 10am March

26th

Snake River Triathlon

April 15 & 16th - Lewiston, ID.

• Snake River 1/2Marathon/10am

March 5th—Pullman

• Komen Race for Cure/9am

April 17th—Spokane

• Spokane River Run/8am

April 17th—Spokane

• Bloomsday—May 1st

• KIDS Triathlon— June 18th

Find other races for the Northwest area @

www.runnersworld.com (Tools/Racefinder)

Next Membership Meeting:Next Membership Meeting:Next Membership Meeting:Next Membership Meeting:

• Wednesday, March 16, 2011

@ 6:30pm. Location TBA

February /March 2011 CalendarFebruary /March 2011 CalendarFebruary /March 2011 CalendarFebruary /March 2011 Calendar