TriFusion Newsletter - Oct.'10

1111

October 2010

Last night to buy tickets for Trifusion End of

Season Social on Friday November 19th!!

See Natalie G. tonight!!

Court: Triathlon not responsible

for Florida death

A federal appeals court has upheld a jury’s

verdict that the organizers of the 2006 Florida

Ironman competition were not responsible for the

death of a 35-year-old Montana man who collapsed

during the race.

The 11th Circuit Court of Appeals in Atlan-

ta issued a ruling Monday affirming the jury’s ver-

dict in the case of Barney Rice, who died three

days after collapsing during the 1.2 mile swim por-

tion of the triathlon at Panama City Beach.

Rice’s family sued North American Sports

inc. and USA Triathlon for wrongful death, saying

organizers didn’t follow their own safety protocols.

But an eight-person jury ruled against

Rice’s family in July 2009, and the appeals court

said if found no reason to overturn the ruling.

- The Seattle Times (via: Roger Thompson)

“NEW” to Newsletter...how you can help!!

I’m looking for ALL the help and contribution from

all of you in this Club to send me anything that you

would like to see put in the Monthly Newsletter to

share with the Club….

I’m looking for any kind of articles about all things

from Multisport, Healthy Recipes, Race Reports,

upcoming races & events etc!

You can send these articles, web links etc. to my

email: [email protected]

Please be sure to submit these by the end of the

weekend before the Wednesday meeting each

month, the sooner is much appreciated!

You can see the Final Results of the 2010-2012

Board of Directors on the Final Page of this News-

letter.

Thanks for all your amazing support

and contribution to making this club the way it is!!

Group Riding Etiquette

Pages 2-4

No Place like Kona

Pages 5-6 Warm you

up Soup! Page 11

Kona Ironman Ben Greenfield Race Report Pages 7-10

BOD, Sponsors, Calendar

Page 12

2222

“Group Riding Etiquette”“Group Riding Etiquette”“Group Riding Etiquette”“Group Riding Etiquette”

- Roger Thompson

After riding in many groups, I started to up with a

list of suggestions. After searching around a bit for some

pics, I stumbled upon some other ‘lists’ and now I will share

them with you.

Group riding can be a lot of fun when people all are

‘speaking the same language’. As triathletes, we often train

alone and therefore really only pay attention to what we

need. But change that solo ride into a group (4+) and the

dynamics change quite a bit. What we think is common

sense, we soon realize isn’t so common afterall.

Although cycling has it benefits and is relaxing and

fun, it’s always more pleasurable to with someone than to

ride alone. However, riding with someone or riding in a

group requires adherence to certain rules. It also requires

skills that may take a little practice before mixing it up with

the local club. No one likes a squirrel in the pack so I

thought I’d outline several common sense “rules” of eti-

quette to follow when we are out there enjoying the scenery

with a group of friends. These “rules” will increase your

enjoyment and safety whether you are just putzing along or

if you are hammering in a fast paced training ride. You

surely don’t want to peel yourself off the pavement or some-

one else to be seriously injured by displaying poor habits.

BE PREDICTABLE - This may be the most important

rule (even for solo riding) and it involves every aspect of rid-

ing from changing positions in the group to following the

traffic rules. You might say that all the other rules support

this one. Smooth predictable riding isn’t just a matter of

style. If unpredictability is the only predictable part of your

riding style, you are a hazard to yourself and everyone else

who has the misfortune to ride with you. Have you ever

been on a ride where the group stops at a n intersection and

people scatter all over the lane? Some going through on the

wrong side of the road and others turning left from the right

side? Some running the stop sign and others doing it right?

It’s confusing and irritating to drivers of ... Vehicles ap-

proach a situation where cyclists are going in all different

directions or just blowing through stops. Part of being pre-

dictable is riding within the rules of the road as a vehicle.

Groups should maintain integrity when approaching inter-

sections. That means staying in the correct lane, stopping

together, and starting together as traffic allows. It goes

without saying that if we demand the right to ride on the

road, then we must be willing to ride responsibly… especially

as a group.

DON’T OVERLAP WHEELS - This habit will get you in

real trouble. This is a good way to test you ability to do cart-

wheels if you don’t adhere to this rule. Some people do it

from lack of concentration, others may just not know any

better, but sooner or later they’ll crash. There is no recovery

from a front wheel deflection. All it takes is for the person in

the front to move sideways a few inches...if someone is over-

lapping his wheel, that someone will go down along with

practically everyone who is behind him. Many times the per-

son in front can recover, but not the people behind.

3333

… Riding Etiquette (cont’d)

BE STEADY - This includes speed and line. If the person

behind you fails to adhere to #2, you will contribute to a

crash if you wallow around all over the road. When every-

one is working for the group, maintain a steady speed as you

go to the front. Ever notice how easy it is to ride behind

some folks? If you take note of their riding style you’ll prob-

ably notice they don’t yo– yo around in the pack. They are

rock steady. When they take the lead, they don’t accelerate.

If they are strong enough to accelerate the group, they do it

after the previous pull has rejoined the rear of the group

and they only gradually so as to not string out the pack.

When they are leading, they ride a straight line and their

speed. It means steady pressure on the pedals...uphill or

downhill, headwind or tailwind. When you are following

someone like this, life is good! When they are following,

they don’t make sudden moves or they know how to control

their spacing by using their body position instead of using

the breaks. Sudden braking will set off general alarms from

everyone in the rear and make you very unpopular. If you

do use the brakes, feather the front brake only and keep

pedaling against the resistance. This allows you to moder-

ate your speed with out disturbing trailing riders.

ANNOUNCE HAZARDS - When you are in the lead, you

are responsible for the safety of everyone behind you. You

will become very unpopular very quickly if people behind

you keep bouncing off of potholes, running over rocks, or

reacting to unsafe traffic situations that you fail to point

out. You need to be very vocal when approaching intersec-

tions, slowing, stopping, or turning and all actions should be

smooth and deliberate. Sudden, unannounced actions will

throw terror into any peloton. Riders in the pack should

relay these warnings to the rear. When you are following,

announce oncoming traffic from the rear...in this case oth-

ers should relay this info towards the front.

SIGNAL - Signaling lets eve-

ryone ( vehicles and riders)

know your intentions… re-

member #1? This makes you

predictable. Also it’s a good

idea to make eye contact with

oncoming traffic at intersec-

tions. One note here, use your right arm straight out to

signal a right turn. It’s uncool to stick out your left bent

arm to signal a right turn; more importantly, it impractical

and ineffective. In a big group combine this with a loud vo-

cal warning of your intentions.

DON’T FIXATE - If you are staring at something (i.e., the

wheel in front of you), eventually you’ll hit it! When you

walk in a crowd, you don’t stare at the back of the person in

front of you….so you shouldn’t ride like that either. Learn

to be comfortable looking around or through the riders

ahead of you. This will allow you to see things that are de-

veloping in front of the group. With a little practice you will

be able to “sense” how far you are off the wheel in front of

you.

STAY OFF THE AERO BARS - This shouldn’t require

much discussion. They are much too unstable to be used in

a group ride. Plus, you don’t need to be on aero bars if you

are in a pack as you will receive more aerodynamic effect

from the other riders anyway. Maybe...one exception…

when you are at the front pulling you can get away with it,

but never, never, never when you are within the group or

following a wheel. I know there are some people, usually

triathletes, who are more comfortable on the bars. But,

sooner or later, steering with your elbows in a group will

add new meaning to the term “lunch on the road”. Use aero

bars for what they are meant for...solo fast riding.

DON’T LEAVE STRAGGLERS - If you get separated at

intersections, as matter of

courtesy, the lead group

should soft pedal until the

rest have rejoined. Another

note here is that if you are

the one who will be caught at

the light, don’t run the red

light to maintain contact. If

they don’t wait for you to

catch up, you many not want to be riding with them any-

way. Also as a courtesy to those who may not be able to

stay with the group, the pack should wait at certain points

along the route to regroup. Especially, at turn points and if

the stragglers don’t know the route. No one should be left

alone on a group ride. If you don’t adhere to this rule, your

“group” will get smaller each week until you’re riding solo.

4444

… Riding Etiquette (cont’d)

KNOW YOUR LIMITATIONS - If you’re not strong

enough or too tired to take a turn at the front, stay near

the back and let the stronger cyclists pull in front of you

instead of making them go to the back of the line. Unless

they are a complete...well you know...they will appreciate

that more that having to get past you to get back to the

front. Plus, it strokes the animal’s ego as you admit that

he/she is the stronger rider. Another point here, don’t pull

at the front faster and longer then you have energy to get

back in at the rear (Remember, your “pull” isn’t over until

you do). I’ve seen this scenario many times, it comes

“biker wannabe’s” time to take his/her pull and the pace is

getting up there. The thoughts running through his/her

mind is, “I need to show these guys that I can pull 2mph

faster than everyone else has been pulling”. They go to the

front and hammer. Legs begin to burn after a monumen-

tal pull...now it’s time to pull over and some “lesser” rider

take a turn. Well, the “lesser” biker is all refreshed after

tagging on a wheel and is ready to punch it up another

notch. It’s bye-bye to the first rider as he/she gets blown

off the back...toast! Testosterone and ego is volatile mix

and it can get you dropped in a heartbeat.

CHANGE POSITIONS CORRECTLY - A common be-

ginner faux pas is to stop pedaling just before pulling off

the front. This creates a accordion effect towards the rear.

Keep a steady pressure on the pedals until you have

cleared the front. After pulling off, soft pedal and the

group pull through. As the last couple riders are passing

through, begin to apply more pressure to smoothly take

your position at the rear. If you don’t time it correctly,

you’ll create a gap and have to sprint to get back on. A

technique used to reenter the line is to move your bike

sideways first then your body. Try it. It will feel awkward

at first, but it is the safest way to move within a group.

It’s just a small subtle move not an exaggerated one. If

you lean your body first and misjudge the speed or the per-

son in front of you slows down, you’ll touch wheels and be

leaning the wrong way...bad situation! If you move the

bike first, you will have a chance to pull it back.

CLIMBING– Ever been behind someone when they stood

up going up hill and all of a sudden you were all over

them? If you need to stand, shift up a gear to compensate

for the slower cadence and stand up

smoothly keeping a steady pressure

on the pedals. This will keep you

from moving backward relative to

the rider behind you. Apply the op-

posite technique when changing to a

sitting position. Downshift and keep

a steady pressure on the pedals to

avoid abrupt changes in speed. It

takes a little practice, but your rid-

ing buddies will be glad you spent

the time learning how to do it right.

DESCENDING - The leader must overcome a much

greater wind resistance as the speed increases. If you are

leading, keep pedaling. If you don’t, everyone behind you

will eat your lunch. Riders to the rear will accelerate fast-

er downhill as drafting becomes more effective at the high-

er speeds. If you are following, back off a couple of bike

lengths to compensate for the greater affects of drafting. If

you are closing on the rider in front, sit up and let the wind

slow you or use light braking to maintain spacing, but in

both cases you should keep pedaling against the resistance.

Keeping your legs moving not only makes it easier to keep

the spacing, but also helps the legs get rid of the acid build

up form the previous climb.

RELAX - This is really important. It will allow you to be

smooth and responsive. You can bet that if you see some-

one who is riding a straight line and is very steady, he/she

is relaxed on the bike. It not only saves energy, but it

makes bike handling much more effective. Anytime you

are riding in close proximity of other riders there’s always

the chance that you may come into contact. If you have

tense arms and get bumped from the side, the shock will go

directly to the front wheel and you will swerve, possibly

lose control, and possibly cause a massive pile up. If you

are relaxed, it’s much easier to absorb the bump without

losing control. A good exercise is to go to a grassy field

(which is softer then pavement if you fall) with a friend

and ride slowly side by side. Relax your arms and lightly

bump each other using your relaxed elbows to absorb the

(light) impact. You will become familiar with how to safely

recover from that type of contact. It may save you some

road rash someday.

5555

“There's no place “There's no place “There's no place “There's no place like Kona,like Kona,like Kona,like Kona, there's no place there's no place there's no place there's no place like Konalike Konalike Konalike Kona…”””” ---- Dave Erickson

Returning to the Big Is-

land of Hawaii 'was' like

coming home. It was only

my third time on the Big

Island and second for the

Ford Ironman World

Championship but it felt

very comfortable. It might

have something to do with

living on Oahu for 6

months in 2005. And when

I arrived on Sunday after-

noon, it was just as warm

and humid as when I left

nearly 12 months earlier.

Even though the weather

conditions, water tempera-

ture and electricity in the

air was quite similar, it was

a very different trip com-

pared to last year. Last

year I was there with about

a dozen Tri-Fusion mem-

bers and really

'experienced' the island. I

did manage, with Roger's

help, shoot some great foot-

age on race day and helped

interview a handful of ath-

letes. If you haven't seen

Roger's work in front of the

camera providing live com-

mentary, check out my

Youtube page,

www.youtube.com/

daveerickson360, and

search "2009 Hawaii Iron-

man".

This year I was there on a

very orchestrated and

planned working/vacation.

I went with the goal of in-

terviewing as many ath-

letes as possible before

race day while also show-

casing a few of the events

prior; Parade of Nations,

athlete registration, etc. I

would end up interviewing

more than 20 athletes and

even got an exclusive with

3-time Ironman World

Champion, Chrissie Wel-

lington. As of October 15th,

I had posted more than 40

videos on my personal web-

site,

www.daveerickson360.com

and still had about 10 more

to go.

A few interview highlights

include catching up with

fellow Tri-Fusion member,

Kathi Best. This was

Kathi's first Ironman in

Kona. She qualified by fin-

ishing second in her age

group at Ironman Canada

this year. She finished Can-

ada in 11:27:30. She was

2nd out of 97 women in her

age group. We did our in-

terview while sitting out-

side Island Lava Java, my

second home during race

week. Another fun and

easy interview was with

Ben Greenfield. I grabbed

the 3x Hawaii Ironman

qualifier for a little talkie-

talk at Dig Me Beach. And

before I forget, a big thank

you to Steve Anderson for

helping me shoot video.

Steve would stand back

with my HD FlipVideo

camera and get "two-shots"

during my interviews. I

used his footage for "cut-

away" shots. So far myy in-

terview with Ben has been

6666

...place like Kona (cont’d)...place like Kona (cont’d)...place like Kona (cont’d)...place like Kona (cont’d)

far and away the most

watched video on my

Youtube page. Ben had an

amazing race and finished

under 10 hours at

9:53:13. Another name

you're most likely familiar

with is Spokane's Haley

Cooper-Scott. We did a short

interview the day before the

race. For those that don't

know, Haley is another mul-

tiple Ironman qualifier and

professional triathlete. Even

though she didn't have her

best race (DNF), it was fun

to do a follow up from last

year when Roger did a three

part interview with her.

I also met and interviewed

two men from the Inland

Northwest who were lucky

enough to win a lottery spot

in Kona. Statistically, win-

ning an Ironman lottery

slot is better than the real

lottery but either way it's

still incredible. 61 year old

Paul Burke and 54 year old

Tom Luttermoser were 2 of

only 200 worldwide to get

those slots. Here's an inter-

esting fact about Paul, he

donated a kidney recently

and his recipient is now

training to do a triathlon,

talk about 'paying it for-

ward.' Tom is a later bloom-

er when it comes to triath-

lon. He started participating

just 4 years ago. At that

time, he was 250 pounds

and his health was in poor

shape. He was inspired to

start training after watching

his son finish Ironman

Coeur d'Alene. He decided to

sign up for the same race

and hasn't slowed down

since.

Two guys I was hoping to

meet up with prior to race

was father and son duo, Jeff

and Trevor Blackwell. Tre-

vor had a phenominal day.

Like Ben, Trevor finished

under 10 hours. To know

what a sub 10-hour Ironman

looks like, check out Trevors

face after he crossed the fin-

ish line. I caught it on vid-

eo. He was zapped. He fin-

ished in 9 hours, 56 minutes

and 29 seconds! Father

Blackwell had a fantastic

race too. At 53 years of age,

Jeff finished the 140.6 mile

course in 10 hours, 53

minutes and 3 seconds. He

was only 14 minutes back

from Trevor on the swim, 35

minutes slower on the bike

and ran the marathon only

7 minutes slower than Tre-

vor. Those are some pretty

good genes.

Congratulations to everyone

who raced this year and I

hope to return next year

and do it all over again. Un-

til then, aloha and mahalo!

For a complete list

of all my video reports:

http://

www.daveerickson360.com/

kona2010/

Dave Erickson

2X Ironman Triathlete

KXLY4 News Anchor

7777

Kona Ironman Ben Kona Ironman Ben Kona Ironman Ben Kona Ironman Ben Greenfield Race ReportGreenfield Race ReportGreenfield Race ReportGreenfield Race Report

The race is over! After popping 2

Phenocane, 8 Recoverease, and

liberally smearing topical Magnesi-

um all over my body, I actually

don't feel the same searing pain I

felt after crossing the finish line.

So since I'm awake at 3am after

consuming nearly 20 caffeinated

sugar gels and a crapload of

Coke, here's the ultimate scoop on

Ironman Hawaii, with my notes

interjected into my pre-race plan...

The Swim:

My final workout leading up to

this race was 10x400 at a 1:20

pace, and that was in a pool. In

the choppy water, there will likely

be an extra 5-10 seconds per 100,

putting me out of the water in

around 55 minutes. So this was

my goal.

However, at the swim start, I man-

aged to find myself caught up in-

side a group of several dozen

swimmers who seemed deter-

mined to take the entire alloted

time of over 2 hours to do the

swim (I'm always curious why the-

se folks line up at the FRONT of

the swim).

It took me several precious

minutes to fight my way out of

this group and settle into my de-

sired pace. As a result, I reached

the halfway "boat" in 32 minutes,

just a bit off pace - but really

pushed the envelope coming back

into the pier (by pushing the enve-

lope, I mean that I mercilessly

drafted off a big-boned guy with

large feet who was wearing a

PZ3+ skinsuit just like me) and

made it back in 29 minutes for a

swim time of 1:01.

Pre-swim: Slammed my 2 delta-

E's and Enerprime, mixed into

NutraRev. Although I was plan-

ning to take 1 double-caffeine GU

Roctane, I kinda forgot it. So be-

fore I got in the water, I grabbed a

half bottle of Powerbar Perform

out of a trash can and drank that

instead, keeping my fingers

crossed that it wasn't someone's

pre-race piss bottle.

The Bike:

T1 was fairly seamless and I felt

fresh. I wore TheRecoverySock

(my Raggedy-Andy style calf high-

compression socks that take an

extra minute to put on), drank a

couple glasses of water and head-

ed out. Mentally I split the bike

into several key portions:

1. Makala Blvd loop - replace

swim energy with a bag of GU

chomps and 2 Athlytes salt cap-

sules. I did this, and as expected,

with as much sea water as I swal-

lowed, had a bit of stomach

cramping, but that always hap-

pens here. You just push through

it and it goes away after 15

minutes or so.

2. Out and back on the Kuakini

highway - bike fueling "clock"

starts at Hot Corner - take 1 gel

and 2 more Athlytes (fueling early

and often is key for Ironman).

Done. I was flying by people at

this point.

3. Queen K to airport - hold ego

back. Watch folks fly by me and

trust my plan and 22-22.5mph

pacing (that's AVERAGE - there

will of course be portions where I'll

probably be going 5mph into a

headwind). I should be hitting the

aid stations (spaced every 10

miles) every 50-55 minutes. At the

second aid station, refill water bot-

tle, and continue this for every

other station. On the aid stations

in between, grab a bottle for rins-

ing and cooling.

YIPES! Just before the airport,

there was a big boom and I knew

I'd flatted. In my haste to change

the flat, I twisted the tube and had

to re-insert it, making my total flat

time 6 minutes and change. The

flat wasn't that big of a deal, but it

really affected my mental focus

and my tracking of the race clock.

As a result, I underfueled by near-

ly 90 calories per hour on the

bike. This came back to bite me

pretty hard later on.

8888

...B.G. Race Report (cont’d)...B.G. Race Report (cont’d)...B.G. Race Report (cont’d)...B.G. Race Report (cont’d)

4. Airport to Waikaloa - Stay cool

and continue to fuel with 1 GU

Roctane every 20 minutes, 2 Ath-

lytes every 30 minutes, and half a

bag of Chomps at the end of each

hour (total 390 calories/hr).

Due to the flat, I was now back

with primarily female age group-

ers, and had to work my way back

up through the crowd while trying

to avoid any drafting penalties.

5. Waikoloa to turn at Hawi -

Don't burn out legs, prepare for

toughest portion of course.

It started to get a little windy here,

but primarily, I noticed that it

seemed hotter than usual. Turns

out that race day climbed into the

low 100's, with pavement temper-

atures of 120 degrees! Water dos-

ing became crucial at every aid

station.

6. Climb to Hawi - Maintain ca-

dence, no gear mashing, stay

aero.

Annoyingly windy as usual, but

nothing out of the ordinary. By

this time, I was back into a crowd

of competitive male age groupers.

7. Hawi turnaround - Get special

needs bag, which will have 8 gels

and 2 bags of Chomps, and a

canister of Athlytes. (when I head

out of T1, I will have 9 gels, 3

bags of Chomps and a canister of

Athlytes).

Got off my bike for 30 seconds

and stretched the hip flexors.

Magical.

8. Hawi to turn back onto Queen

K - focus and be prepared for

crosswinds. Fuel when crosswinds

are down, be ready to adapt.

Legs feeling good. Continuing to

pass people.

9. Queen K to Waikoloa - get

through this portion, and then a

mental high-five - done with

toughest portion of course.

Damn. It's hot.

10. Waikoloa to airport - stay

mentally focused and positive.

Still picking up speed. Wondering

how fast I could have ridden with-

out flat. Between the 6 minutes

gained from the flat and the faster

crowds I would have been in, 5

hours was reasonable.

11. Airport to town - prepare to

run. Stand and stretch several

times. No gear mashing, cadence

slows. Take final gel at Makala

Blvd.

At this point, a referee motorcycle

pulled up alongside me (Uh-Oh!),

slowed down, and the official on

the back gave me a big smile and

a thumbs up. Guess I was doing

something right.

Goal bike time: 5:00. Actual time:

5:12. Not bad with the flat. I can

go sub-5 on this course in an ideal

race (but do those exist?).

Run Strategy:

I planned on using a run-walk

pacing plan for the marathon. For

21 minutes, I was going to run

7:15 minute miles, which would

have put me at the 3rd aid station

in 21:45-ish, where I would then

walk for 60 seconds at a 15:00/

mile pace, and then begin to run

again. This strategy would allow

me to run the marathon in about

3 hours and 10 minutes without

overheating (core cools down dur-

ing each walk).

But something didn't feel right

coming off the bike. T2 was pleas-

ant enough, but as soon as I start-

ed running, I didn't have the

oomph I wanted. I slogged

through 4 miles, then my world

started to go a bit fuzzy. I stum-

bled onto a lawn and stood there

for a few minutes mentally adding

up the calories I consumed on the

bike. Turns out I was closer to 300

than to 400 calories per hour. Not

good, but I knew what I needed to

9999


do, since I felt like I was about to

fall asleep.

I then walked to the nearest aid

station and grabbed Coke, the on-

ly thing that seemed palatable at

the time. 20 ounces of Coke later,

I could feel my mood getting bet-

ter. For the next 5 aid stations, I

drank 8 ounces of Coke on ice.

That's about 100 calories a pop.

Interestingly, once you begin

drinking Coke, no other nutrition

really works well on your stom-

ach, so I was forced into drinking

Coke the entire race, although I

reduced my intake to 3-4 ounces

at every aid station after that

point.

I only drank water twice, at about

4 ounces. I calculated the fluid in

Coke to be enough, and didn't

want too much fluid in my stom-

ach. Aside from Coke, I also

dumped ice down the jersey at

every chance.

I also continued to take my Ath-

lytes every 30 minutes. No cramp-

ing at all in 100+ degrees, thanks

to these little babies...

Several intermediate landmark

goals on the run I planned to in-

clude were:

1) Aid Station #3, where I will be

able to check pacing.

I knew pacing was off here.

2) turn-around at Alii Drive

(approx 5 miles)

I was walking by this point, and

really thinking about withdrawing

from the race. Pre-Coke.

3) Aid Station #6, another walk

break.

Still off pace, but starting to feel

good.


break.

This was on Palani hill. I was real-

ly feeling the energy come back at

this point.

5) Top of Palani drive, just past

10 miles.

I began passing a lot of folks on

the Queen K.


break.

Toughest part of the marathon

really, slogging out to the Energy

Lab on a long, lonely strip of high-

way with no end in sight.

7) turn into Energy lab. run to

Special Needs, where I get one

more canister of Athlytes, cross

the timing mat, and turn around

to head home.

Mile 18. Started thinking about

pulling the trigger, speeding up

and going to the pain-cave.


break, and a decision of whether

or not to speed up by 5 seconds

per mile.

Sped up. Feeling good. Thanks

Coke. Glanced at my watch and

knew I could beat 10 hours. Fun-

ny how 90 minutes earlier I was

ready to quit, and now I was mak-

ing time goals. Goes to show that

Ironman is a long day.


break, and another decision of

whether to speed up again by 5

seconds per mile.

Didn't want to stop and walk, eat

or anything. But I forced myself

too. Last thing I wanted was a

bonk before coming back down

Palani.

10) Aid Station #23: final walk

break, and time to speed up and

go to a world of pain.

Once again, tempted to not stop,

but I did, for one more hit of

Coke. Glad I did because once I

got into town, just after the 3:30

marathon mark, I was beginning

to bonk again.

10101010


The Finish:

The finish line, was of course, magical, and at 9:53,

a Hawaii Ironman PR. As soon as I made it, I broke

down crying (after flashing the peace sign of

course). My breath was coming in heaving sobs, and

my legs were on fire with sharp pins and needles - I

could barely walk. For nearly an hour, I simply sat

on the beach in tons of pain, surrounded by friends

and family, before I hobbled off for a massage.

Put another Kona in the books. Will I ever race this

again? Maybe. I can get to the podium here with a

good race, and that's tempting. Without a flat and a

bonk, I would have been able to shave nearly 25

minutes, giving me the 9:30 I wanted. That's always

what keeps you coming back...

But in the meanwhile, time for some R&R. Next

stop: Rosehall International Distance Triathlon in

Jamaica in 2 weeks - http://

www.rosehalltriathlon.com!

Key Nutrition Used In Ironman Hawaii

Pre-Race: Ancient Minerals Topical Magnesium

Oil, Scape Sunblock, Enerprime, delta-E, Millenni-

um Sports Carnage, Millennium Sports Cordygen

VO2, Sweet Potatoes, nuun hydration, Peter

Gillham's NutraRev

During Race: GU Roctane and Millennium Sports

Athlytes, delta-E at all special needs

Post-Race: Wicked Fast Recoverease, Ancient

Minerals Topical Magnesium Oil, Mt. Capra Solar

Synergy, Mt. Capra Double Bonded Protein, Bio-

letics Amino Acids, nuun hydration

Key Gear Used In This Race

Skinsuit: Blue Seventy PZ3+

Goggles: Blue Seventy Hydravision

Sunglasses: Zeal Optics "Slingshots"

Bike: Gray Storm TT

Saddle: ISM Road Saddle

Wheels: Gray 9.0 Clinchers

Helmet: Gray Aerodome Helmet

Pedals: LOOK Ti

Cycling Shoes: Specialized TriVent

Running Shoes: Avia Avi-Bolts

Compression Socks: "TheRecoverySock".

Ben Greenfield Ben Greenfield Ben Greenfield Ben Greenfield

11111111

Lentil Sausage SoupLentil Sausage SoupLentil Sausage SoupLentil Sausage Soup

(via FoodNetwork.com & Jessi Thompson)

Healthy

RECIRECIRECIRECIPEsPEsPEsPEs

• 1 Pound French green Lentils

(recommended: du Puy)

• 1/4 cup of olive oil, plus extra for serving

• 4 cups diced yellow Onions (3 Large)

• 4 cups chopped leeks, white & light green parts only

(2 leeks)

• 1 tablespoon minced garlic (2 Large cloves)

• 1 tablespoon kosher salt

• 1 1/2 teaspoons freshly ground black pepper

• 1 tablespoon minced fresh thyme leaves

• 1 teaspoon ground cumin

• 3 cups medium diced celery (8 stalks)

• 3 cups medium diced carrots (4-6 carrots)

• 3 quarts Homemade Chicken stock/or canned broth

• 1/4 cup tomato paste

• 1 pound Kielbasa, cut in 1/2 lengthwise & sliced 1/3 -

inch thick (try it with Turkey Kielbasa, lower fat)

• 2 tablespoons dry red wine or red wine vinegar

• Freshly grated Parmesan, for serving

DIRECTIONS:

In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.

In a large stockpot over medium heat, heat the olive oil and sauté the onions, leeks, garlic,

salt, pepper, thyme, and cumin for 20 minutes, or until the vegetables are translucent and

tender. Add the celery and carrots and sauté for another 10 minutes. Add the chicken

stock, tomato paste, and drained lentils, cover, and bring to a boil. Reduce the heat and

simmer uncovered for 1 hour, or until the lentils are cooked through and tender. Check

the seasonings. Add the kielbasa and red wine and simmer until the kielbasa is hot. Serve

drizzled with olive oil and sprinkled with grated Parmesan.

(You can find how to make homemade chicken stock and other great recipes on Foodnetwork.com)

INGREDIENTS: 8-10 servings

12121212

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

We would like to extend a

generous Thank You to our

truly amazing sponsors!!

BBBBOARDOARDOARDOARD OFOFOFOF DDDDIRECTORSIRECTORSIRECTORSIRECTORS

• SSSSTEVETEVETEVETEVE AAAANDERSONNDERSONNDERSONNDERSON ---- SSSSPONSORSHIPPONSORSHIPPONSORSHIPPONSORSHIP LLLLIAISONIAISONIAISONIAISON

• TTTTIFFANYIFFANYIFFANYIFFANY BBBBRYDRYDRYDRYD ---- UUUUNIFORMNIFORMNIFORMNIFORM DDDDIRECTORIRECTORIRECTORIRECTOR

• EEEERICRICRICRIC BBBBRYDRYDRYDRYD ---- MMMMENTORENTORENTORENTOR DDDDIRECTORIRECTORIRECTORIRECTOR

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• JJJJESSIESSIESSIESSI TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- SSSSECRETARYECRETARYECRETARYECRETARY

• RRRROGEROGEROGEROGER TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- PPPPRESIDENTRESIDENTRESIDENTRESIDENT

• DDDDANIELLEANIELLEANIELLEANIELLE WWWWARNOCKARNOCKARNOCKARNOCK ---- TTTTRIRIRIRI FFFFUSIONUSIONUSIONUSION KKKKIDIDIDID’’’’SSSS CCCCLUBLUBLUBLUB DDDDIRECTORIRECTORIRECTORIRECTOR

OctOctOctOct----Dec. CalendarDec. CalendarDec. CalendarDec. Calendar

Training Opportunities:

• Whitworth Masters Swim: Mon-

Wed-Fri @ 8:30-10pm. For more

info. Contact

[email protected]

• HLR (headlamp runs) is starting

up this Thursday October 21st.

6:30pm Check out the Tri Fusion

forum (training) for more details!

• Continue to post & check for any

training swim/ride/run on the Fo-

rum, Facebook page and/or send

out an email! Get those rides in

before the weather lays SNOW!!

Races:

• Trifusion Sink or Swim Masters Meet

Oct. 23rd http://www.teamunify.com/

EventShow.jsp?returnPage=%2FEventsCurrent.jsp&id=96239&team=ieswat

• Pumpkin Pacer Oct. 30th

www.pumpkinpacer.org/

• Monster Dash Oct. 31, Manito Park

• TriCities Marathon/Marathon Relay

Oct. 31 9:30am, Richland, Wa.

• BRRC Cross Country - Qulchan

Nov. 7th, South Hill, Spokane

• Columbia River Classic– 2mile/10mile

Nov. 13th, Richland, Wa.

• Manito TURKEY TROT - Nov. 25th

9am, tradition to join teammates @

Krispy Kremes after for yumminess!

• America’s Marathon/Half Marathon

Nov. 28th 8am, Seattle, Wa.

Upcoming Events:

• Tri Fusion’s Annual GreenBluff Social is

THIS Sunday, Oct. 24th meeting at

Northside Starbucks @ 2:00pm, or at

Siemer’s Farm @ 2:30pm...for fun time

picking pumpkins, drinking cider, pump-

kin donuts, gathering together! Don’t

miss out!

• Tri Fusion’s End of Season Social is on

Friday, November 19th @ 7:00pm at

the Spokane Country Club! Tickets are

on sale ($25/ each) tonight or via mail in.

Find more info on the

www.tri-fusion.com, on the forum.

Next Membership Meeting:

No Meeting November & December!!

Happy Holidays!

Next Meeting January 19th, 6:30pm

Northside Twigs