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February 2013

Thank You to those who con-Thank You to those who con-Thank You to those who con-Thank You to those who con-

tributed to Newsletter!tributed to Newsletter!tributed to Newsletter!tributed to Newsletter!

Have a race report, good read Have a race report, good read Have a race report, good read Have a race report, good read

article, recipes to share w/ the article, recipes to share w/ the article, recipes to share w/ the article, recipes to share w/ the

club for Newsletter. Send to club for Newsletter. Send to club for Newsletter. Send to club for Newsletter. Send to

Alibubba118@hotmail.comAlibubba118@hotmail.comAlibubba118@hotmail.comAlibubba118@hotmail.com

Keep Chlorine from destroying your body…

Pg. 2-4

How to find a Sponsor…

Pg. 5

Relationships vs.

Triathlete

Pg. 6-8

Eating for Exercise

Pg. 9-10

BOD, Sponsors & Calendar

Pg. 14

Recipes

Pg 11-13

Guest SpeakerGuest SpeakerGuest SpeakerGuest Speaker———— Dr. Dr. Dr. Dr. MATT SILVERS & SCOTT WARDMATT SILVERS & SCOTT WARDMATT SILVERS & SCOTT WARDMATT SILVERS & SCOTT WARD

KIDS TRIATHLON JANUARY 30TH!!!

These spots will fill up fast!!

So tell your friends and family to be ready to get

their kids signed up and ready for another awesome

year put on by your club and YOU!! Stay tuned for

exciting opportunity to be a huge part of your club

by volunteering at this incredible event! We can’t do

it without your help!! Also listen for special discounts

& early registration for members only!!

Q’s? Contact Jessi Thompson or any other boardmember

SIGN UP

Now that the Race Season is almost here… I’m looking forward to read-

ing some race reports & new articles from my fellow team members. I

will be contacting one of you soon down the road to submit a race report

of your “A” race of the season and/or BIO

If you have any articles, race reports or recipes to share… please email

me : Alibubba118@Hotmail.com thanks!

If you are a new member and haven't

received your welcome bag of goodies

(visor/hat, socks, water bottle, etc.) please contact and/or see Melissa

Erickson so she can get you taken care of, after the meeting!! :)

NEW MEMBERS:!! NEW MEMBERS:!! NEW MEMBERS:!! NEW MEMBERS:!!

SOLD

OUT!!!

Stay tuned for sign

-ups to volunteer at this great event.

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HOW TO KEEP SWIMMING POOL CHLORINE FROM DESTROYING YOUR BODY

If your pool, like my local health club pool where I swim, doesn’t have

a saline, ozone or a structured water filter, then you’re going to be

stuck swimming in chlorine. Chlorine is utilized because it kills

bacteria and germs, oxidizes organic debris from perspiration and body

oils, and fights algae. But you may have noticed that it has some side

effects, such as red eyes, dry skin and hair (ever seen the wrinkled

face of an Olympic swimmer up close?), and a strong odor.

Unfortunately, the risks of chlorine exposure go way beyond these

annoying aesthetic issues.

Research has shown that kids who swim frequently in chlorinated pools

have increased risks of developing allergies or asthma, and among

adults, exposure to chlorine in pools has been linked to bladder and

rectal cancer, increased risk for coronary heart disease.

If your pool is indoors, things can get even more dangerous. Indoor

pools have high levels of toxic gases such as nitrogen trichloride,

which can cause significant long-term damage to the lining of your

lungs, leading to respiratory problems or asthma.

SMART LIFESTYLE HABITS

Fact is, you don’t have to be drinking the water to increase your risk

of damage from chlorine, since chlorine absorbs directly into your skin.

And for those of us who swim frequently, this is a significant issue,

because we can’t follow the general health recommendations to swim in

chlorinated pools on occasion only.

Of course, there are little lifestyle habits you can take if you’re a

regular swimmer, such as:

- Shower immediately before and after with a natural, chemical free

soap like Dr. Bronner’s (use a natural soap, because when chemicals used

to disinfect the pool react with organic matter like sweat, hair, urine

or nitrogen-rich substances commonly found in consumer products it can

create a more toxic agent called chloramines)

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- Drink plenty of non-chlorinated, filtered water before you swim so

that you’re as hydrated as possible

- Get fresh air into your lungs as soon as possible after you swim in

an indoor pool.

SMART NUTRITION HABITS

But you can also take nutritional measures to protect yourself. In the

study “Antioxidant Administration Reduces Lung Injury from Chlorine

Exposure”, a research team exposed laboratory rats to chlorine gas, and

administration of a mixture of antioxidants, which included ascorbic

acid (vitamin C), deferoxamine, and N-acetyl-L-cysteine dramatically

reduced the respiratory damaging effects.

Several months ago, on my podcast, I interviewed well-known

naturopathic physician David Getoff about what he would do to mitigate

the damage from swimming in chlorinated pools. You can listen to the

entire episode by doing a search for "David Getoff chlorine" at

http://www.BenGreenfieldFitness.com [1] but the basics of Dr. Getoff’s

recommendations were to:

1) See how well-equipped your body is with anti-oxidants by doing a

test such as a _Metametrix ION Panel [2] (i.e. from DirectLabs.com [3])

2) Listen_ _to the audio podcasts on Vitamin C antioxidants at David

Getoff's website on www.naturopath4you.com [4]:_ Vitamin C Lecture Part

1 & Vitamin C Lecture Part 2

3) Take anti-oxidants to equip your body to fight the damage,

especially including the following:

• Regular intake of dark fruits and vegetables such as pomegranate and

kale.

• Vitamin D

• Vitamin E (David recommended one called Unique E)

• Alpha lipoic acid (such as NutraRev) or a full spectrum antioxidant

(many are out there, I personally use a daily packet of Lifeshotz

[6])

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SUMMARY:

By combining smart lifestyle choices such as showering, avoiding

chemical-rich personal care products, and staying adequately hydrated

with targeted micronutrients rich in antioxidants, you can mitigate the

damage from swimming in chlorinated pools – a necessary “evil” for most

of us who are preparing for a swim event or triathlon.

Want to learn more about how to optimize your biology and performance

potential?

Then keep reading, because this March 8 & 9, at an event here in

Spokane, Washington called “Become Superhuman”, I’m gathering the

best-of-the-best in the realms of performance, fat loss, recovery,

digestion, brain, sleep and hormone optimization to teach you how to

optimize your biology – and how to take advantage of the type of

practical ways to combine health and performance, and much more.

If you show up at this event, you’re going to you’re going to come away

completely set for life to achieve everything you want for your body,

mind and performance, whether you want to maximize fat loss, break

through a weight training barrier, fix your gut, achieve an Ironman

triathlon, or push your body and mind to the absolute limits of human

performance. You can get all the information at SuperhumanCoach.com [7],

and you save $50 on your registration if you use code TRIFUSION. I hope

to see you there.

- BEN GREENFIELD

Links:

------

[1] http://www.BenGreenfieldFitness.com

[2] http://goo.gl/JJoOT

[3] http://DirectLabs.com

[4] http://www.naturopath4you.com

[5] http://goo.gl/6q99p

[6] http://www.pacificfit.net/items/lifeshotz

[7] http://SuperhumanCoach.com

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Signing up for your first triathlon can be exhilarating, but adding up the expenses can be nauseating. Aside from the entrance fee – which can cost several hundred dollars alone – you’ll need a wetsuit for the swimming portion of the race, a bike and helmet for cycling, and running shoes for the final running portion of the race. A sponsor can cover or offset these costs, taking pressure off of you, while reaping valuable exposure in return.

Market Yourself—Most sponsors want to be associated with high-performing ath-letes. If don’t have any previous triathlon experience to fall back on, you’ll need to find creative ways to convince sponsors that you’ll do well in the event and therefore reflect well on them. Have a friend record you training for the triathlon and edit the footage into a highlights reel showing off your excellent form and quick pace. Be sure to include infor-mation about your average times in training events. Consider making a website about yourself and your triathlon training. If you can build a following, eventually you can put

your sponsor’s information on the site to give the sponsor even more exposure.

Know What to Ask For—Many sponsors won’t know anything about triathlons, so you must be prepared to educate them and ask for exactly what you need. Rather than saying, “I need money for an entrance fee and some new equipment,” prepare a spread-sheet listing the estimated expense for everything you need. Sponsors can then choose what they’d like to cover. For instance, a sponsor may not be able to afford everything but may opt to pay for your wetsuit and bike helmet, provided you attach advertising to these items

Find Sponsors—Large sports equipment companies are unlikely to take a chance on an unknown competitor, so turn your attention to smaller, local companies. Start with places that focus on athletics, such as sporting goods stores, fitness centers and health food stores. These stores may provide you with merchandise or free training time. If you don’t get any takers, move on to places where you have connections such as your favorite restaurant or a store where you once worked. Visit each potential sponsor in person. Even if the person you speak with declines to help, leave behind some information such

as a card with your website address so she can reach you if she has a change of heart.

Make an Agreement—Once you’ve gotten a verbal agreement from a sponsor, type up a simple agreement that explains everything you and the sponsor have agreed to do. For instance, list each item the sponsor will pay for and its cost. Write out the payment agreement you’ve reached, such as: “(Athlete) will buy equipment and provide receipts by Dec. 1, and (sponsor) will reimburse her with a check by Dec. 8.” Include all your promis-es, such as: “(Athlete) will affix (sponsor)’s logo to her wetsuit and helmet during the race and display it on her personal website.” Ask your sponsor to sign a copy so you don’t have

any confusion down the line.

HOW TO FIND A SPONSOR AS A BEGINNER TRIATHLETE … Kathryn Walsh

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As someone who has been active in

the endurance community for a long time, I felt an

obligation to my younger competitors to pass

along some sacred words of wisdom. This advice is

designed to help you create harmony and balance

with your spouse or significant other in the already

chaotic and busy world of a triathlete.

1) Communicate.1) Communicate.1) Communicate.1) Communicate.

Communicate, communicate and, when you are done, communicate some more.

2) Contrary to popular belief the weekend is not designed only for long rides and long runs2) Contrary to popular belief the weekend is not designed only for long rides and long runs2) Contrary to popular belief the weekend is not designed only for long rides and long runs2) Contrary to popular belief the weekend is not designed only for long rides and long runs.

Picture this: The grass is getting long, the laundry is piled up, your roof is leaking, your son has a soc-cer game and you haven't had quality time with your partner in months but you schedule a long brick workout for Saturday.

Advice: You swear somewhere in the Old Testament it says something like, 'Thou shalt go long on

the weekends', and who are you to argue with the Big Guy. But, believe it or not, Saturday and

Sunday are reserved for other important tasks too, including time with the family, yard work and

shopping. Know what needs to get done and balance your time appropriately.

3) Stick to your time schedule.3) Stick to your time schedule.3) Stick to your time schedule.3) Stick to your time schedule.

Picture this: "Honey, I am going out for a three-hour ride this morning." Six hours later you return and wonder why he/she is not happy. He/she says: "But I made plans for us today." You throw gas on an already five-alarm fire by responding: "Oh, what's the big deal, it was only a few extra hours."

Advice: It is a big deal; your word needs to be your bond.

Relationship Advice for Relationship Advice for Relationship Advice for Relationship Advice for

TriathletesTriathletesTriathletesTriathletes

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4) Do your own laundry.4) Do your own laundry.4) Do your own laundry.4) Do your own laundry.

Picture this: It's 5 a.m. and you're getting ready to meet friends for your long ride. You notice your favorite bike shorts are still in the dirty hamper. Advice: This is not the time to tip toe back into the bedroom and whisper into your spouse's sleeping ear: "Honey, when were you going to do the laun-dry?"

Advice: Wear the dirty shorts--let's be honest, its been done--and do your laundry when you get

home. Between running apparel, bike kits, swim towels and jackets, workout clothes pile up and take

up valuable real estate in a hamper built for the average person. Do your part to keep the dirty

clothes under control. It will keep your partner happy, and it's guaranteed your favorite shorts will be

clean for your next ride.

5) Put your gear away.5) Put your gear away.5) Put your gear away.5) Put your gear away.

All your gear, I am sure, has a designated shelf, closet, hanger or cubbyhole where it all belongs.

Picture this: You get done with your run and you come in the front door. Being a thoughtful and re-sponsible person, you remove your shoes with the intention of putting them away later. Your spouse/significant other says nothing and you go about your day. He/she must not care that you leave your stuff at the front door. But later in the day as you are ready to go and look for your running shoes you call out: "Honey, where are my running shoes?" You get that staunch reply: "In the closet where they belong."

Advice: If your partner takes the time to put your stuff away, you can to.

6) Stock your own nutritional supplies.6) Stock your own nutritional supplies.6) Stock your own nutritional supplies.6) Stock your own nutritional supplies.

Picture this: Most triathletes eat a regimented and specific diet to optimize their energy. Your daily consumption might consist of fruits, vegetables, energy bars, power drinks and protein shakes. Five minutes before dinner you ask, "Honey, where is the organically-grown vegetable bean dip I usually have with dinner; didn't you go food shopping?"

Advice: Keep a running list of the items that you need daily, weekly and/or monthly; and, either com-

municate well in advance that you are running out of something or buy it yourself.

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7) Be gracious.7) Be gracious.7) Be gracious.7) Be gracious.

Picture this: You miss your weekly massage with Olga so you ask your spouse/significant other to give you a quick rub down after a workout. When they ask how it feels you respond, "You're not as good as Olga but it'll do."

Advice: If you ask your partner for help, accept it graciously without pointing out what they do wrong

or differently. And maybe even book your partner their own massage the following week to thank

them for their support.

8) Create a line item in your budget for training and racing.8) Create a line item in your budget for training and racing.8) Create a line item in your budget for training and racing.8) Create a line item in your budget for training and racing.

Picture this: Your partner comes home after a long day at work, walks in the front door having to ma-neuver around your brand new Cannondale Slice and asks "whose bike is this?" You reply: "Oh, I didn't tell you?"

Advice: Allocate money each month for nutrition, race entry fees, maintenance and new gear. If you

are looking to purchase a new pair of Newtons, go for it. The money is in your account. And since

you do your own shopping for nutrition you can feel free to stop at the health food store on the way

home and stock up.

9) Use your own razor.9) Use your own razor.9) Use your own razor.9) Use your own razor.

Men, this is for you: After a long day you and your partner are sitting on the couch watching your fa-vorite program. You nestle close together and she puts her hand on your leg and says, "Wow, your legs are smoother than mine. What razor do you use?" You think: 'play stupid.' She repeats the ques-tion. You reply: "Why, Lady Bic of course, why do you ask?" Her reply: "I was wondering why my ra-zors are always dull, why don't you use your own?" "Well, if I use my own, I won't have any to shave my face with."

Advice: Sanctity in the shower is important. Honor this humble but important piece of real estate

and, though you may be fond of Lady Bic, get your own.

10) When all else fails, revert back to #1: Communicate.10) When all else fails, revert back to #1: Communicate.10) When all else fails, revert back to #1: Communicate.10) When all else fails, revert back to #1: Communicate.

If your partner knows why triathlon is important to you, and you make a visible effort to keep the life-

style from overpowering your relationship, you both will be a lot happier.

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It’s time to shift from the offseason frame of mind to the it's-

almost-triathlon-season mindset. And what does that mean for

nutrition, fueling and general health?

Eating for exercise is an essential skill for triathletes to master

since your eating habits can make or break your performance.

If you want to get faster this season, you have to evaluate more

than just your training schedule. Follow these tips to stay on top

of your nutrition and make this your most successful year yet.

Nutrition Basics of Losing Weight

1. Eat frequently and spread your meals throughout the day.

2. If you want to lose weight, remember that a 500 calorie deficit per day equals 1 pound of fat loss per

week.

3. Consume a diet high in protein and carbohydrates, and low in fat.

4. Shop the perimeter of the grocery store.

5. If it comes in a box, bag or can, nix it.

6. Fill up on healthy fruits, vegetables and lean protein.

Pre-Exercise Nutrition

Calories: To help lessen the stress of intense training, start your workouts with optimal carbohydrate stores

and be sure to maintain blood glucose levels during your session. One to one and a half hours prior to training,

consume 200 to 250 calories for men or 120 to 225 for women.

Energy: These pre-exercise calories should come mainly from carbohydrates and proteins. This combination

helps improve and lengthen endurance performance and limits muscle damage for repeated training sessions.

Sustained Energy: Foods with a lower glycemic index, such as whole grains, brown rice and yogurt, cause a

slower and more sustained release of blood glucose. Foods with a high glycemic index such as waffles, pan-

cakes and white bread cause a more rapid rise in blood glucose. This is important because some research

suggests that low GI carbohydrate foods are useful before exercise to provide a more sustained carbohydrate

release.

Hydration: Drink 16 ounces of water 30 to 60 minutes prior to workouts.

Important lesson: Abstaining from food prior to exercise will not help you in the weight-loss process, if that is

your goal. An apple or banana before a workout is ideal and only costs 100 to 200 calories.

Eating for Exercise: Nutrition Notes for Triathletes - Kat Gunser

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Fueling During Exercise

Depending on your age, weight, height and workout intensity, you can burn anywhere from 350 to 700+ calo-

ries per hour of exercise. Whereas food does not make you go faster, it allows you to maintain your optimal

speed throughout the course of the workout. So, you should consume 150 to 350 carbohydrate-rich calories

per hour of exercise for training sessions lasting over 60 minutes. Doing so can greatly enhance endurance

performance.

Note: Forty five minutes into a workout or race, especially a long run or ride, is the longest you should wait be-

fore refueling.

Post-Exercise Nutrition Basics

• To aid in rebuilding and repairing muscle tissue.

• To maximize your glycogen storage potential.

• If the body is not refueled, it decides to turn down metabolism.

Post-Exercise Nutrition Tips

• Eat within 15 to 45 minutes post exercise.

• Men should consume between 200 and 350 calories while women should consume 120 to 240.

Hydration Basics

Perspiration is the body’s cooling mechanism. Sweating keeps the body’s core temperature from rising. Sweat

contains water and electrolyte minerals. The more water and electrolytes the body loses, the less efficient this

cooling mechanism becomes.

Part of eating for exercise is hydrating properly, so here are a few hydration reminders.

Hydration Tips

• Stay hydrated throughout the day, even on rest days.

• Consume a fluid replacement drink of 4 to 12 ounces in extreme heat and humidity, 6 to 10 minutes

before exercise.

• Weight should be the same post long run. As little as 1 percent body weight loss can negatively impact

performance.

• It is possible to overhydrate so measure your sweat loss and drink accordingly.

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INGREDIENTS: 125 g large rolled oats 125 g steel cut oats 40 g brown sugar 120 g raw butter (if available, otherwise, use organic butter) 210 g dried cranberries (try to find them without any added sugar)

90 g dried shredded coconut

40 g dried apples, chopped

45 g dates, chopped

45 g sunflower seeds

45 g pumpkin seeds

45 g sesame seeds

140 ml honey

DIRECTIONS: 1. Preheat your oven to 325 degrees F. 2. Chop the dates, apple into small pieces and add to a large mixing bowl along with the oats,

shredded coconut, cranberries, sunflower, sesame and pumpkin seeds. 3. Cut or scoop the butter into chunks and along with the honey and brown sugar, combine in-

gredients into a sauce pan. 4. Heat butter-sugar-honey mixture until it’s bubbling, the pour this mixture into the oats-fruit-

seeds mixture. Stir well and allow 5 minutes for the oats to absorb the moisture. 5. Line a 5cm deep baking pan with parchment and add the mixture pressing firmly to com-

press it. Cover with another sheet of baking parchment and bake for 20 minutes. 6. Cool thoroughly and then cut to your desired shape of approx. 50 grams each. 7. Cover with cling wrap and keep in fridge up to 3 weeks. Note: this is a energy packed calorie bar, for those doing sustained exercising, training and races.

Cranberry—Apple—Coconut

Energy Bars

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Makes 12 to 14 4-inch pancakes

Ingredients:Ingredients:Ingredients:Ingredients:

2 large eggs

1 cup plain, full-fat yogurt (I used blueberry flavored low-fat)

up to 1/2 cup non-fat milk (start with 1/4 cup and then mix until semi-thick consistency)

3 tablespoons butter, plus extra for buttering skillet

1/2 teaspoon lemon zest

1/2 teaspoon vanilla extract

1/2 cup whole wheat flour

1/2 cup all-purpose flour

1/4 cup oat flour

2 tablespoons sugar

1 tablespoons plus 1 teaspoons baking powder

1/2 teaspoon table salt

1 cup fresh blueberries, rinsed and dried

Directions:Directions:Directions:Directions:

Melt half of butter. Remove from heat and stir

in second tablespoon of butter until melted. This

keeps your butter from being too hot when you next want to add it to the wet ingredients.

Whisk egg and yogurt together in the bottom of a medium/large bowl. Whisk in melted butter, lemon zest

and vanilla extract. In a separate, small bowl, combine flours, sugar, baking powder and salt. Stir dry ingredi-

ents into wet only until dry ingredients are moistened. A few remaining lumps is fine. Heat your skillet or

saute pan to medium. If you’ve got a cast-iron skillet, this is my favorite for pancakes. Melt a pat of butter in

the bottom and ladle a scant 1/4 cup (about 3 tablespoons) batter at a time, leaving some space between each

pancake. Press a several berries into the top of each pancake. The batter is on the thick side, but you will find

that pressing down on the berries does enough to spread the batter. When the pancakes are dry around the

edges and you can see bubbles forming on the top, about 3 to 4 minutes, flip them and cook for another 3

minutes, until golden underneath. If pancakes begin cooking too quickly, lower the heat. Top your pancakes

with any favorite topping(s): maple or berry syrup, powdered sugar, fresh fruit & whip cream, or just a bit of

butter, yum.

Note: I made these pancakes last weekend for my husband who has an enormous love for Note: I made these pancakes last weekend for my husband who has an enormous love for Note: I made these pancakes last weekend for my husband who has an enormous love for Note: I made these pancakes last weekend for my husband who has an enormous love for

breakfast food and a sweet tooth that fills his mouth.breakfast food and a sweet tooth that fills his mouth.breakfast food and a sweet tooth that fills his mouth.breakfast food and a sweet tooth that fills his mouth. However, he doesn't care for the taste of However, he doesn't care for the taste of However, he doesn't care for the taste of However, he doesn't care for the taste of

multimultimultimulti----grains in his sweet treats.grains in his sweet treats.grains in his sweet treats.grains in his sweet treats. We were both very pleasantly surprised at how decadent the We were both very pleasantly surprised at how decadent the We were both very pleasantly surprised at how decadent the We were both very pleasantly surprised at how decadent the

pancakes tasted and Greg ate all but one of them!pancakes tasted and Greg ate all but one of them!pancakes tasted and Greg ate all but one of them!pancakes tasted and Greg ate all but one of them! You can really taste the lemon zest and You can really taste the lemon zest and You can really taste the lemon zest and You can really taste the lemon zest and

vanilla.vanilla.vanilla.vanilla. Also, use real butter in this recipe Also, use real butter in this recipe Also, use real butter in this recipe Also, use real butter in this recipe ---- it "crisps" the edges of the pancakes just right!it "crisps" the edges of the pancakes just right!it "crisps" the edges of the pancakes just right!it "crisps" the edges of the pancakes just right!

WWW.SPOKANEDINNERCLUB.BLOGSPOT.COM

Blueberry yogurt Multi-grain pancakes

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Ingredients

* 1 teaspoon olive oil

* 6 (4-ounce) skinned, boned chicken breast halves

* 1 cup chopped seeded peeled cucumber

* 3/4 cup chopped red bell pepper

* 1 1/2 tablespoons sugar

* 1 tablespoon minced peeled fresh ginger

* 3 tablespoons fresh lime juice

* 1 tablespoon low-sodium soy sauce

* 1/4 teaspoon salt

* 1/4 teaspoon ground red pepper

* 1 garlic clove, crushed

* 1/4 cup creamy peanut butter

* 2 tablespoons water

* 3 tablespoons chopped fresh cilantro

* 8 (8-inch) fat-free flour tortillas

* 4 cups chopped romaine lettuce

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on

each side or until done. Remove the chicken from pan; cool. Shred the chicken into bite-size

pieces. Place chicken, cucumber, and bell pepper in a large bowl; set aside.

2. Place sugar and the next 6 ingredients (through garlic) in a blender, and process until

smooth. Add peanut butter and water; process until smooth, scraping sides. Add peanut but-

ter mixture to chicken mixture; stir well. Add cilantro, and toss well. Warm tortillas accord-

ing to package directions. Spoon 1/2 cup chicken mixture onto each tortilla; top each serv-

ing with 1/2 cup lettuce, and roll up.

*I also add rice to the wraps. It makes them a bit more filling.

WWW.SPOKANEDINNERCLUB.BLOGSPOT.COM

Ginger Peanut Chicken Salad Wraps

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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

extend a

generous Thank

You to our truly

amazing

sponsors!!

BOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORS • EEEERICRICRICRIC BBBBYRDYRDYRDYRD ~ M~ M~ M~ MEMBERSHIPEMBERSHIPEMBERSHIPEMBERSHIP DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJARODARODARODAROD CCCCROOKSROOKSROOKSROOKS ~ T~ T~ T~ TREASURERREASURERREASURERREASURER • MMMMEGHANEGHANEGHANEGHAN FFFFAULKENBERRYAULKENBERRYAULKENBERRYAULKENBERRY ~ M~ M~ M~ MENTORENTORENTORENTOR DDDDIRECTORIRECTORIRECTORIRECTOR • NNNNATALIEATALIEATALIEATALIE GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- SSSSOCIALOCIALOCIALOCIAL DDDDIRECTORIRECTORIRECTORIRECTOR • GGGGREGREGREGREG GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- VVVVICEICEICEICE PPPPRESIDENTRESIDENTRESIDENTRESIDENT • RRRRENEENEENEENE GGGGUERREOUERREOUERREOUERREO ---- WWWWEBSITEEBSITEEBSITEEBSITE DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJENNIFERENNIFERENNIFERENNIFER LLLLITTLEITTLEITTLEITTLE ---- CLOTHINGCLOTHINGCLOTHINGCLOTHING DIRECTORDIRECTORDIRECTORDIRECTOR • MMMMELISSAELISSAELISSAELISSA ERICKSONERICKSONERICKSONERICKSON~ S~ S~ S~ SPONSORSHIPPONSORSHIPPONSORSHIPPONSORSHIP LLLLIASONIASONIASONIASON • AAAALISONLISONLISONLISON SSSSTITTTITTTITTTITT ---- NNNNEWSLETTEREWSLETTEREWSLETTEREWSLETTER DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJESSIESSIESSIESSI TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- SSSSECRETARYECRETARYECRETARYECRETARY • RRRROGEROGEROGEROGER TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- PPPPRESIDENTRESIDENTRESIDENTRESIDENT

J

Training Opportunities:

• Whitworth Masters Swim, of-

fered FREE to Tri Fusion

MEMBERS every Sunday am.

Sign up on the forum as limited

spots, and confirm times.

• Running workout opportunities

posted on the forum and/or Fa-

cebook.

• Bike Clinics coming this winter, 8

weeks series put on by Roger

Thompson. Check the forum for

sign ups!

• Continue to post & check for

any training swim/ride/run on

the Forum, Facebook page and/

or send out an email! We en-

courage all of you to post your

workouts there as well!

Upcoming Events:

Races:

Check Forum “Races” for other post-

ed events. Also find lots through

Race Rag , active.com & various

online sources.

• March 29-30 Snake River Tri,

Lewiston

• April 21st Spokane river run

• May 27th Spring Festival, Tri &

Du, Moses Lake

• June 23rd Ironman CDA

• July 14th Valley Girl, Liberty

Lake

• July 28th Race the River, CDA

• August 18th Wunderwoman,

Medical Lake

• Sept. 21st Grand Columbian Tri,

Electric City

Next Membership Meeting:

Join us at Twigs every 3rd Wednes-

day of the month, next meeting will

be: March 20th 6:30pm

February February February February ---- March 2013March 2013March 2013March 2013