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Thank You for all those who contribut-

If you have a race report, article, recipe

please submit it to

REMINDER:

Clothing Order is due FEBRUARY28th!! There is a website you go to putin your order and pay as you purchase.A wide variety of items you can choosefrom… Get your order in NOW so you

have it in time for your Race Season! SeeMelissa Erickson with any questions.

Sizing Kits available @ tonight’s meeting Janu

ary

2014

Triathlon Guide to Winter Base trainingpgs. 2-3

Strong Body, Stronger Marriage

pgs. 4-5

So Many Castles to Storm and so little timepgs. 6

Diets are not the same and neither are we

pgs. 7-8

My Life My Tri with:Tom Reisenauer & Lora Jacksonpgs. 9-10

Ask a Pro: Balancing Family with Ironman

Training

pgs. 11-12

Good Food Recipespgs. 13

Club Sponsors, BOD, Calendar

pg. 14

KiDs Triathlon

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in your club? About time you join Facebook and find us there with

lots of up to date post, events, photos & so much more. Check out

& sign in to our new Race Reach, mainly for Members Only of the

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scheduled dates from club events, training, meetings & races.

Take advantage of what your club is offering you!

Any questions, ask a member of the board! Happy Training

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The weather outside iscolder, the leaves are offthe trees and the amountof races available hasdrastically dropped off.Don't get the racingblues—this is arguably themost important part ofyour racing year/macrocycle. The macrocy-cle, which is 12 monthsfor most athletes, starts

with the "base" phase for the first "mesocycle."The base phase, usually starting in the winter, offers great opportuni-ties when the weather turns cold. During the base phase, the maingoals I have for my athletes are to work on form in all three disciplines(swim, bike, run), build strength and create a large aerobic engine(cardio system). When these three things are accomplished, it allowsthe athlete to go into the next mesocycle stronger, with less risk of in-jury and a large base to build speed off of.This training allows us to work on great technique.

SWIMMINGIn the pool, along with the usual interval training, spend time on drills.I highly recommend the armpit and fist drill as well as swimming with aband around the ankles to improve body position. Also, ending a swimworkout with a 500 yard pull set will not only build sport specificstrength, but also aerobic base.

CYCLINGWhen the weather doesn't allow us to get out on the bike, a trainer isnot only affordable, but very beneficial. It will provide a consistentworkout without stop lights, downhills, etc.To build the aerobic base, turn on a movie or watch a football gamewhile you spin for a couple hours. During this time, work on form(keeping heels down) and a high cadence (problem for a lot of run-

Triathlete Guide to Winter BaseTraining

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ners). Not only will this help burn off the Christmas cookies, but willbuild a great endurance base.

RUNNINGThe dreaded treadmill also has benefits for us when you're stuck train-ing indoors. When over-striding on the treadmill, it will let you know(jamming the foot into the belt, the motor will bog, giving feedback ofimproper form). Also, it provides a cushioned surface to prevent injuryand helps with pacing.To keep the treadmill exciting, work in short speed intervals to work onturn over. Get outside even if the sidewalks are icy because most ofthe time, trails are not. Trail running not only is great aerobically onthe uphills, but helps increase leg turnover on the downhills. It alsohelps build sport-specific strength with the hills and the uneven footingstrengthens hips and ankles.

STRENGTH TRAININGMost of the year, when we're not training, we're trying to recover forthe next intense workout or race, leaving little opportunity to strengthtrain in the gym. Being endurance athletes, lots of weight isn't needed,but building muscle over the winter will then allow adaptation comethe next phase.I highly recommend the leg press as it eliminates the stress on theback and targets the quads and hamstrings. Also, reps on the lat androw weight machine will build swim-specific muscles. And don't forgetthe core. Planks, roman chair and the old fashion sit up will strengthenthe mid-section where the power for all three sports is generated.

CROSS-TRAININGDuring the winter months, get outside as well. There are many gainsto be made by going out for a couple hours snowshoeing or cross-country skiing.Enjoy this season and relax. It will help prepare for the upcoming rac-ing season both physically and mentally

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STRONG BODY, STRONGER MARRIAGE

Want intimacy that goes beyond washing your spouse'sbike shorts? Take these tips from someone who's been

there—and come out alright.Last month, Annie Clements Beaty, wife of Sugarland musician and Kona Inspired spokesperson Thad Beaty, shared her tale ofthe awkwardness that can plague a household of mixed fitness goals. This month, she talks about how to balance the long hoursof training while staying (happily) married.

Hi everyone, Annie here—otherwise known around these parts as the "Ironwife."

Today I’d like to talk about balancing my relationship with my husband with his relationship with training. I don’t know ifany of you other "IronSpouses" have noticed, but IRONMAN training takes up an awful lot of time. Like, almost all of myhusband’s free time.

And then there’s the pesky issue of having a job (I’m a musician) that predominantly takes place at night, paired with atraining schedule that often has my husband waking up around the time I’m getting home. More than once I’ve pulled intothe driveway from a late-night show as he is literally securing his bike to his car, heading out for a long ride before his ownworkday at the studio begins. Those days are pretty brutal.I’m just gonna go ahead and say it: I don’t know how ANY of you balance this type of training with children. Kudos to you!Someone please write a blog about that.

We suspected that things would be tough if Thad decided to take on IRONMAN training so we discussed the prospect to-gether and set expectations for how much time we’d be spending apart and how we’d stay connected through the process.We had to make a decision as a family to work together, so that Thad’s IRONMAN was something that would make usstronger, not tear us apart. It’s not easy, but I thought I’d share some of our best practices with you all, in the hopes thatyou too can have a relationship with your spouse that is more enjoyably intimate than, say, the intimacy of hand-washingtheir bike shorts.

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Plan ahead

Now that we’ve been at this for a while, I have a pretty good grasp of Thad’s training schedule. He has his late evening swimclass on Wednesdays so that’s a night I use for catching up with friends over dinner or scheduling a rehearsal. He has earlyswim on Fridays (4:20 a.m. early) so if I’m in town, we try to block out date night for Thursday to cook dinner at home,catch up on some TV shows, and go to bed early so he’s not tossing and turning waiting for me to finish work and come tobed. We plan ahead and block out time for each other so we don’t stress about it.

That’s not to say we don’t stress. There was the time last month Thad woke me up at four in the morning to ask me to applysunscreen to a hard-to-reach (and sunburn susceptible) spot on his back. I refused to get out of bed throughout the pro-cess—even to wash the sunscreen off my hands—and just lay there brooding with my hands dangling off the side of the beduntil he brought me a wet cloth.

Anyway, stories aside, let’s move on to tip number two.

Training time = Couple time

I’m not training for a marathon. But I can power-walk and plow through a month of US Weekly’s with the best of ‘em, soThad and I often hit side-by-side treadmills at the local recreational center. That way we can at least be in each other’s pres-ence when I find out how much baby weight Kim Kardashian still has to lose before she’ll leave the house.And if your spouse ever runs drills on the local high school track, there’s no rule that says you can’t go out and lay on a tow-el in the middle of that same track and work on your tan while they run circles around you. I will ask Thad what his minute-per-mile goal is and then count his laps, turning over after every fourth one to ensure a nice, even seven to nine minute rota-tion.

Make sacrifices

Are there Thursday nights when I want to attend an extremely specialized line dancing class that will allow me to master theChuck Baby and the Tush Push in one fell swoop? You bet. But that’s our date night so it’ll have to wait. Would Thad ra-ther run in the beautiful park by our house than suffer my constant interruptions from the treadmill next door with moreupdates on the fallout from Miley’s Grammy performance? Perhaps. But by sticking to the plans we’ve made we have builtthe trust necessary to know that we can get through this new season of life as a team. We have to have each other’s backright now, otherwise the stresses of one spouse taking a lot of perceived "me time" can start to wear pretty thin on the other.

Thad and I are taking on this IRONMAN as a family, and for me, it’s the only way to go. This time is a special season of ourlife where he is tackling something that only a small percentage do. And it has inspired him to make lifelong changes for thebetterment of his own health and, ultimately, our family.

So get creative with time management, make plans together and have fun with all the craziness. The payoff on race day willbe that much sweeter. Let’s all help each other avoid that awful "IronWiddow" status by sharing our ideas for how to stayconnected during training with each other.

Until next time,Annie Clements Beaty, "IronWife"

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distance racing and with any luck we will both compete in two this year. We hope our blessings of good health and a few fin-

Iron distance racing provides many life lessons. One ofwhich is how to do more with less. How to squeeze in onemore run, one more ride, one more mile, one more minute.

far as number of races within a season, I was lucky enough

that the process of those two events became more then I was comfortable with. There were other highlights within the cal-

lledals.

So how do I correct this? I will choose to chase smaller goals and to focus on the smaller things within the process. Now, thatbeing said, Bootsie and I are signed up for Calgary 70.3, Ironman Wisconsin and Ironman Arizona. These will be the races wewill build our season around. Our large goals will lie in these races.

But…

Because of the enormity of Iron distance races and what I would like to think of as respect for the distance, the training ittakes to get to the start line and for the other athletes who have done the same, I find I am not very engaging in and aroundIron distance races. I find myself focused solely on the event itself. So lately I have been scouring the local race schedules. Ihave a strong desire to include in my race schedule smaller local events. Events where I can reconnect with my roots, withfriends and with teammates.day and "refueling" stops on the way home. Races like The Snake River Triathlon, Founders Day Trail Blazer Tri and The Pa-louse River Duathlon

break from any kind of pursuit both physically and men-

nothing at all. Truth be told, last weekend I actually builtmy tri bike which had remained in the bike box since trav-eling home from Arizona. I have however been riding my

"So many castles to storm and solittle time."

- Craig Thorsen

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Diets are a topic that will always betalked about. Whether a Doctorcreates a new way of taking in cal-ories and sells it or if scientists dis-cover that everybody should beeating Mexican squash there willalways be new diets coming out. Ihave talked about leaving my platealone when it comes to what Ieat. Do not tell me to not eat eggs,do not tell me to avoid soy beans,do not tell me that I should avoidwater and air. I am up to my earsin diets and why I should be eatingthe way that the person sharingtheir refreshing insights is tellingme to eat.

Yesterday, The Great Miss Z post-ed on Facebook a link to an articleabout food and as I was reading it Icould feel a smirk coming acrossmy face in complete agree-ment. Reading this article came af-ter a conversation I had with Taraof Family Sport Life in which wediscussed how the presentation ofsome bloggers, Facebook andTwitter accounts is utterly ridicu-lous. People posting about howthey worked out for 5 hours and atea green onion for lunch. I meancome on people let’s be real here,please! Anyway, after that phoneconversation and reading that blog

I was thinking that I was headed fora good evening. I had just finishedriding my trainer after an hour-longstop and start commute home fromwork so things were lookingup. THEN the dreaded headline onFacebook as I was scroll-ing: AVOID CARBS or somethingalong those lines.

Avoid carbs? Really? Carbs arenot the enemy. The ‘enemy’ is thetype of carbs you put into yourmouth and beyond that it is theamount of those bad carbs that youstuff down your face hole. If youare eating Snickers bars like theyare being phased out then yes youshould avoid carbs. This got methinking that when people are post-ing and creating their headlines thestatements should be AVOID SIM-PLE SUGARS BUT SOMETIMESYOU MAY WANT THEM SO GOAHEAD AND HAVE THEM. DON’TFEEL GUILTY ABOUT IT BE-CAUSE WE ALL HAVE CRAV-INGS.

Our bodies are not all the sameand so to make such bold state-ments like avoid carbs is perpetuat-ing the myth that it is carbs thatcause a person to be overweight. I

Diets are not the Same and Neither are WE!!

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am an example that this is far fromthe truth. I eat carbs ALL THETIME. I eat pancakes and waf-fles. I eat potatoes. I eat honeyand molasses. These carbs aremy fuel for the 800 miles I am aim-ing for on my bike thismonth. They help push me out thedoor to run and swim. These carbsare complex and not the typicalsugar you find in a Snickers bar orM&Ms but at the same time I haveeaten those and will continue whenthe body needs it. During long 4 or5 hour rides there are momentswhen I need a Reese’s Peanut But-ter cup and I will have one. It is nothabit but I am not going to say thatit doesn’t happen.My words of advice when peopleask me about nutrition is to figure itout for YOURSELF. Meaning thatyou may need more of this and lessof that but I cannot tell you exactlywhat you need. What I can do ishelp give you an idea of what I eaton a typical day. On an intensetraining day. On a recoveryday. These are all different andthus require different food choicesto help fuel me for the day. I alsodo not buy into the eat all the pro-tein all the time thought pro-cess. We have an infatuation withprotein in this country and yet mostof us get all we need but if you justlook at headlines and marketing

materials you would think that weare not close to our protein needs.

I will not dive into the Fat Free con-versation as I have approachedthat many times. Just know that Ido not think that fat is the enemyeither. I think that diets need to bebalanced for your level of activity. Ifyou are a person who does somelight working out then your diet isgoing to be very different from minesince I am working out 10-15 hoursper week during the off-season andup to 20 hours in a week duringIronman training.

Avoid the absolute ‘diets’ and focuson what your body needs. Eatwhole foods and enjoy your treatwhen you have it without the guilt.

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Tom Reisenauer

Member since: I've been a Tri-fusion member since Jan-uary 2013

Occupation: I am an outside salesman for Motion AutoSupply. I have worked there for 14 years.

“A” Race 2014: My main focus for this year is IronmanCalgary 70.3. I have never been there before butam looking forward to introduce myself.

Swim, Bike or Run : My favorite event of training for a triathlon is swimming. It give metime to relax and focus on life itself.

My Song(s): You're Going Down by Sick Puppies , 45 by Shinedown, If Today Was YourLast Day by Nickelback

Proudest Moment: My proudest moments would be my 3 kids Tyler(14),Madison(11)and Bo(8). But crossing the finish line at Ironman Coeur d'alene comes in a close second.

Pet Peeve: My biggest pet peeve is listening to people say "I can't". Everything is possible.

Perfect Day: Coffee, sun, sand and kids.

Indulgence: My indulgence would have to include a BIG cheese burger and beer. There for Iswim, bike and run.

Childhood Ambition: My childhood ambition was and is to be like my uncle John Ankerson. Heonce told me "Time is what you make it. So make most of your time."

Best Quote: "If at first you don't succeed, try, try, try again."

My Life My Tri

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Lora JacksonMember since: 2013

Occupation: Assistant Principle, Middle School

“A” Race 2014: Boston Marathon

Swim, Bike or Run: Run. I love the spontaneity. It fits myoften crazy paced. Solo, I love the peace and the sound ofmy feet striking ground. Equally, I enjoy the chatter with

besties while mindlessly dodging potholes on a familiar pre-daylight loop. Running, also, is my favorite way to explorea new city. I meander with no route in mind, often discovering something worth coming back to later in the day.

My Song(s): I don’t listen to music while racing or training, but driving to a race I may crank Lady Gaga’s “PokerFace” or Eminem’s “lose Yourself”

Biggest Challenge in races: Heat has affected me adversely in races. Prior to Kona and Vegas 70.3, I didthe bulk of my training in the heat of the day. Still, I withered! Although I upped my hydration, itwas too conservative. Since I crave warm destinations, it will serve me well to figure out this aspect.

Proudest Moment: I am an Idaho girl. At 19, I wanted to see the East Coast. I applied and was accept-ed for a student-exchange to Eastern Connecticut State University. Not knowing a soul in that state,I went out on a limb and contacted the volleyball coach and sent her a high-school game tape. That ledto one of the best experiences of my life. I traveled to Aruba with the team for 2 weeks of pre-seasontraining and played games at dozens of East Coast colleges. I am proud of taking that risk to pursuesomething out of the ordinary.

Pet Peeve: During my first Ironman, CDA 2010, I was peed on not once, but twice. Two different guysin front of me on the bike peed on the downhill. Both times, the pee hit the wheels and shot up in an ele-gant arc, landing right on me. I could be more adept at recognizing the signs, but a pet peeve nonethe-less.

Perfect Day: I would be pretty darn okay waking up with the sun in Hawaii, doing a long, scenic bike orrun, followed by coffee on a warm sunny patio. That leaves the rest of the day for beachcombing or surf-ing with the kids. The same works on Lake CDA in the summer, substituting waterskiing and dock-time

Indulgence: A warm, butter almond croissant with a strong cup of joe after a good morning workout is thebest.

Best Quote: In the end, it’s not the years in your life that count. It’s the life in your years. --- AbrahamLincoln

My Life My Tri

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Ask a Pro: Balancing Family with IRONMAN Training

Four-time IRONMAN world champion and three-time dadCraig Alexander weighs in on balancing family, training and racing.

In this series, we pair an IRONMAN newbie with a seasoned pro (think of it as the "Dear Abby" of triathlon). Up next is Nick Tier-ney, a Kona Inspired hopeful who had to pull out of IRONMAN Wisconsin last year because of a surprising turn of events for heand his wife: the birth of quadruplets.

Tierney, 35, told us that he gets up between 4 and 5 a.m every morning, depending on his workout. He has a bike trainer and atreadmill in the basement and takes the baby monitor with him. "I work out until the babies wake up or I have to get ready forwork," he says. On weekends he’ll do an extra hour or so while the babies nap and he tries to hit the pool at least two mornings aweek.

Having just welcomed his third child, four-time IRONMAN world champion Craig Alexander was the perfect man to offer Tierneya few words of wisdom.

Nick Tierney: My wife and I watched all of your training day videos and we enjoyed seeing how your family interactedthroughout the day as you went through your routine.

Craig Alexander: Thank you. I enjoy having them be part of the process.

NT: What are your sleeping arrangements on race weekends? Do your kids always travel with you?

CA: Four infants is going to teach you some patience over the years, Nick. You are a brave man! Do they make quad runningstrollers? But to answer your question, in Kona, for example, we all share a hotel suite. We love the Sheraton Keauhou Bay Resort,especially the staff who we’ve gotten to know quite well over the years. We request the same room there every year, which has abedroom off a main family room and an amazing lanai. It's becoming more challenging to have the family at every race, however,especially now with our new baby. For most races now I travel in alone and leave as soon after the race as I can to get back to thefamily. It's no secret that I hate being away from them.

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NT: What’s the hardest thing about balancing family and training? Is it easier when the kids are really little?

CA: You said the key word in your question: balance. You need it as an athlete. For me, my family creates the perfect balance tomy racing career. Racing is my livelihood and I do it because I love it. But, when I get home from a long training day or a race thatdidn't go as well as I’d hoped, seeing my family instantly clears my mind and reminds me how lucky I am to have them.

NT: Do you ever miss family events to train, or miss training sessions and feel guilty afterwards? How do you cope withthat?

CA: In a word, Yes. Do I feel guilty? Yes. Does my family understand? Yes. This year I am missing Lucy's birthday, and I havemissed (my wife) Neri's over the past few years. I’m confident that my kids and Neri know I love them, and that is the most im-portant. Sometimes I miss sessions and then have to play catch-up. It is a long and constant juggle, as any parent knows.

NT: What is your favorite charity and why do you support their mission? I joined "Eleonore rocks" this year, a charity sup-porting terminally ill children and their families. It hit home for me seeing sick infants in the neonatal intensive care unit.

CA: The KIDS foundation is really close to my heart. They provide an outstanding support system for children who are burn vic-tims or have life-changing injuries. Their founder has done IRONMAN and is just incredibly inspiring. Please check them outat kidsfoundation.org.au.

NT: Have you ever burned out during race season? What did you do to get back into it?

CA: Of course. Everyone needs down time, an off-season, and other times to mentally and physically refocus. After racing for near-ly 20 years, I learned to build mandatory downtime into the race season schedule. Downtime should equal more productive go-time.

NT: How does your wife keep your kids occupied at races? Do they understand that racing is your job?

CA: Neri is amazing, I have no idea how she juggles it all. I just come back exhausted at the end of the race day and she has every-one waiting for me at the finish. For the big races like Hawaii we usually have extra family and friends there to help. The kids—well, Lucy anyway—know that I train and race and that it’s my job.

NT: What's your family's favorite non-race vacation? Do you still work out when you go?

CA: If you ask the kids it’s probably the crazy extended family Christmas camping holiday in a tiny beach town near Coffs Harbor.The days are filled with swimming, games, bikes, the beach, eating and hanging out with the cousins. The best part about it for meis having no shortage of kids willing to ride with me while I run. Camping is not exactly my cup of tea. I prefer heading off to Ham-ilton Island or some other tropical destination.

NT: What’s the longest distance you've ever traveled to a race with the kids?

CA: The longest we’ve ever traveled for a race was flying direct from Sydney, through LA, Miami, and then Tampa. We arrived at2 a.m. after about 30 hours of travel with Lucy in tow. It’s a trip I’m not in a hurry to do again.

(MAY 2013 ARTICLE Originally from: http://www.ironman.com/triathlon-news/articles/2013/05/ask-a-pro-how-to-

balance-family-with-ironman-training.aspx#ixzz2tctkefol )

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4 tablespoons low-sodium soy sauce 2 tablespoon dry sherry 2 tablespoon hoisin sauce (found in Asian section of grocery store) 2 teaspoon rice vinegar 2 tablespoon sesame oil 2 tablespoon minced garlic 2 tablespoon minced peeled fresh ginger (I used the pre-ground ginger found in produce section) 1 (14-ounce) package coleslaw (about 4 cups) 4 c shredded skinless, boneless rotisserie chicken breast 1/2 cup sliced green onions, divided 24 Bibb lettuce leaves (I used romaine) 1/2 cup chopped cashews

Ingredients:

Directions:

1. In a bowl, whisk together the first 7 ingredients.2. In a large saucepan, combine liquid with rotisserie chicken until heated through (add in 1/4 c of greenonions)3. In lettuce leaves, layer coleslaw mix and chicken.4. Top with remaining green onions and chopped cashews.

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THANK YOUto our amazing

SPONSERS

Eric Byrd— Membership Director

Jarod Crook— Treasure

Meghan Faulkenberry— Mentor Director

& Sponsorship Liason

Natalie Gallagher— Social Director

Greg Gallagher— Vice President

Rene Guerrero— Website Director

Melissa Erickson— Clothing Director

Alison Stitt— Newsletter Director

Jessi Thompson— Secretary

Roger Thompson— President

TRAINING OPPORTUNITES

Masters Swim offered FREE toTrifusion members most Sundaymornings 8:30AM @ Whitworth.Be sure to sign up on the Forumas limited spots

Indoor Trainer Rides/Racing arehappening at Fitness Fanatics onThursday nights at 6:00pm andSaturdays at 8:00am

Bike Clinic– 2/20, 2/27, 3/66:30-8pm: Led by cycling special-ist Roger Thompson & house.Teach participants how to makethe most of their trainerworkouts. Limited 10 spots.RSVP required, on Tri-Fusion FBRace Reach. Email info@tri-fusion.com if any questions.

Headlamp run & dinner– 2/216:30pm: Hosted at the Gal-laghers’ house. All levels/speedswelcome. RSVP by 2/20, on thetri-fusion FB Race Reach

Lots of workout opportunitiesposted on the Tri-Fusion websiteforum and/or Facebook page,Race Reach. Also a great placefor all members to post theirworkouts that is open to public

SOCIAL EVENTS

Headlamp run #2, 2/21 is aSocial Activity for everyone (seeTraining opportunities, and/orRace Reach on the Tri-FusionFaceBook page to RSVP)

RACES

March 16th—miles—10am @ SCC

March 21 & 22nd—Snake RiverTri /Sprint - Lewiston, ID.

March 22nd—Rapid Rabbit3&5—East Valley HS 10am

March 29th—IronmanOceanside 70.3, California

Offseason...check active.com,triathlete.com, FitFanatics.com orposted notice on the forum forraces coming up

MEETINGS:

March 19th, 6:30pm @ Wander-mere Twigs Bistro and MartiniBar. You can RSVP for thismeeting on RACE REACH onthe Tri-Fusion Facebook page.Get registered to stay connected!

February / March 2014