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Special Guest SpeakerSpecial Guest SpeakerSpecial Guest SpeakerSpecial Guest Speaker————Pat Tyson Pat Tyson Pat Tyson Pat Tyson

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Stay tuned into the Forum Stay tuned into the Forum Stay tuned into the Forum Stay tuned into the Forum

on the team website: on the team website: on the team website: on the team website:

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Find workouts, social Find workouts, social Find workouts, social Find workouts, social

events etc. You too can events etc. You too can events etc. You too can events etc. You too can

post your workouts there!!post your workouts there!!post your workouts there!!post your workouts there!!

Tristar

Nevis 111

Pg. 2-4

Nutritional

Know-How

Pg. 5-6

My Life

My Tri

Pg. 7-8

Breakfast

Cookie recipe

Pg. 9

BOD, Calendar

& Sponsors

Pg. 10

“Rule #76. No Excuses. Play like a Champion”

“All I need is within me now”

“Great changes may not happen right away, but with effort even the difficult may become easy”- Bill Blackman

“There is no thrill in easy sailing when the sky is clear and blue. There is no joy in doing things

which anyone can do. But there is some satisfaction that is mighty sweet to take, when you

reach a destination you never thought you’d make!” - unknown

“A race is an exercise in leaving others behind” - Lance Armstrong

“Pain is temporary. Pride is forever.”“Pain is temporary. Pride is forever.”“Pain is temporary. Pride is forever.”“Pain is temporary. Pride is forever.”

“Finish what you start, quitters never win…”

“Success is getting what you want… happiness is wanting what you have”

“To give anything less than your best is to sacrifice the Gift” - Steve Prefontaine

“If you are in the pack the view never changes...be a leader” “If you are in the pack the view never changes...be a leader” “If you are in the pack the view never changes...be a leader” “If you are in the pack the view never changes...be a leader”

“Everybody wants to know what I’m on. What am I on? I’m on my bike busting my *** six hours a day. What are you on?” - Lance Armstrong

What “words”

Motivate you

?

2

It's not of-ten that a guy like me gets to stand shoulder-to-

shoulder with champions like Chris McCor-mack and Olivier Marceau at the starting line of a triathlon, but that's where I found myself on TriStar Nevis race morn-ing - looking over the clear blue waters of the Carribean and thinking: "Oh crap, I wonder how fast these guys are going to start this swim." The athlete part of me promised that I could somehow maintain these pro triath-letes' blistering speed for the 1000m swim along the shore of Nevis, but barely 200m into the swim, I saw their feet disappear-ing into the surging waves ahead. But of course, considering that this race involved a 100 kilometer bike, the 1000m swim seemed extremely short, was over in a flash, and I came out of the water in 6th place without swallowing too much salt water. Pro triathlete Wolfgang Guembel came out 1st, followed closely by Macca. TriStar threw in some cool perks, like a red carpet coming up the dock and into transition from the swim, so the run into transition felt like being a Hollywood ce-lebrity, albeit a celebrity in spandex and goggles. The 3 loop island-tour bike got pretty se-rious right away.

Directly out of transition, the bike course weaves through the tiny town of Charlestown (the entire island here only has about 50,000 people), then starts di-rectly into a brutal 5K climb that the lo-cals call "Anaconda", most likely because it curves up into the mountains, and pos-sibly also because motorists have a high likelihood of devouring small animals like monkeys and goats on the road. I've heard of boa constrictors eating donkeys, and there were plenty of donkeys on the bike course, so maybe that too. Despite the game of dodging small ani-mals, I felt fantastic on the bike, and rode into 4th place, behind Macca, Oliver, and Wolfgang. I'd learned my lesson about dehydration in Phuket earlier in October, and was going through 30 ounces of water on the bike to keep myself hydrated in the extremely hot conditions. This was promising to be a very good race, and the stiff carbon frame of my Gray Storm TT bike was perfect for the big climbs.

TRISTAR NEVIS 111 RACE REPORTTRISTAR NEVIS 111 RACE REPORTTRISTAR NEVIS 111 RACE REPORTTRISTAR NEVIS 111 RACE REPORT

BEN GREENFIELDBEN GREENFIELDBEN GREENFIELDBEN GREENFIELD

3

But at the top of Anaconda, on the 3rd loop, I flatted. Not a big deal. I changed the tube, grabbed my CO2 car-tridge and fitted it on. Empty. Grr...thanks to the efforts of the TSA to ensure that no CO2 cartridges completely explode and destroy an entire house-sized airplane, I was a bit short on spares. So I sat and waited, walked around for a little while, watched some chickens play-ing on the roadside, chatted up some lo-cals, and eventually the 1st place female pro (Emma-Kate Lidbury) came riding up the hill. I put on my best pitiful, desparate looking face, and begged for a spare CO2 car-tridge. She graciously tossed one my di-rection (thanks Emma), and I filled my tire and was off again, once again wildly dodging goats, monkeys, donkeys and honking motorists! But just 8 miles later, I flatted again. Are you kidding me? In the heat of the race, I forgot to check inside the tire for any sharp objects, and simply changed the flat once more, this time using a pump supplied by a helfpul Nevisian who sat in a car parked beside the road. Incidentally, another thing I forgot in the

heat of the race was properly applying sunscreen to my back - see full results in all their glory be-low. So I rode my bike a bit fur-ther, and then, as I ap-proached transi-tion, where a final, tiny 5K loop is thrown in, I flatted yet again. This time, with no more tubes, I figured I was probably finished. I pushed my bike into transition, but a participant from the 33.3K race earlier in the day saw me. He offered his bike, and once again, I was saved by another gracious triathlete! I'm thinking I should probably just hire some-one to follow me around races with spare tires, tubes, bikes, and preferably a big bag of the "chicken roti" I've been devour-ing every day while here on Nevis. I had already lost nearly 20 minutes, but still wanted to finish the race, so off I went to finish the last little loop to wrap up 100K, riding my borrowed bike. By the time I finally got off my bike and headed out on the run, race champion Chris McCormack had already crossed the finish line! Of course, 20 minutes feels like 3 hours when you're racing, so at this point, I assumed I was probably dead last.

4

The 3 loop, 10K run was, for lack of a bet-ter word, hot. And yes, there were ani-mals on the run course too - say hello to

Bessy the Cow. My run felt fantas-

tic, especially with my new K-Swiss K-Ruuz racing flats, and I know I would have had a great race if not for the mechanical issues. Despite the challenges, I took 4th place and won the 30-35 age group (my first time ever competing in this age group) so I am very happy about my fit-ness at this point in the season, and re-warded myself with a nice rum punch from my hotel: Hermitage Nevis.

What the heck is rum punch, besides one of my new favorite drinks? Here is the basic recipe, for those of you who'd like

to reward yourself Carribean style:

One of sour (key lime juice, or sour or-

ange juice ala Hermitage)

Two of sweet (simple syrup 2:1 sugar to

water, heated to dissolve)

Three of strong (rum, obviously!)

Four of weak (water, taking into consider-

ation the ice melting in the drink)

Then add a dash or two of Angostura Bit-ters to float on top, along with fresh

grated nutmeg.

OK, keep reading for the more crucial

nutritional info.

Big thanks to Millennium Sports and Natural Vitality Sports (energy28 and Nutrarev) for helping sponsor this race. Also, a big thanks to Zeal Optics for getting me some fog-free Slingshot optics before I left Nevis, and also to Champ-Sys for the awesome racing kit. Full TriStar 111 Ne-

vis race results available at http://www.tristarlive.com/.

Nutrition/supplements for this race:

Breakfast pre-race: Impax Enerprime, can of yams, 5 Mas-

ter Amino Pattern capsules, 1 nuun.

45 minutes prior to race: Millennium Sports Carnage and

CreO2, 1 delta-E, 1 Energy28, 1 NutraRev

During Race: GU Roctane, GU Chomps, Millennium Sports

Athlytes, water

Post-Race: Ancient Minerals Topical Magnesium Oil, Re-

coverease, 5 Master Amino Pattern capsules

So what's next on the race calendar? Wildflower

Half-Ironman on May 1. See you then.

By Ben Greenfield—

Ben Greenfield Fitness

5

It’s time to get down to business. Even if the most im-portant race on your calendar falls later in the season, visions of race day are dancing in your head. You visu-alize the most perfect race. Everything went exactly as expected, including your nutrition plan. Race day aside, it is never too soon to move nutrition up a notch on your priority list. In fact this is a great time of year to evaluate and change your diet as it allows room for experimentation and development, laying the foundation for optimal nutritional fine-tuning in the weeks leading up to the start line. Let’s take a look at how you can build a solid nutrition base, and how to avoid some common nutrition pitfalls.

Weigh body composition goals carefully

Don’t make assumptions about your weight, but ra-ther get a body composition evaluation and determine goals for changes in both lean mass and fat mass, not just body weight. While all body fat measurement techniques are indirect, it does provide a more com-plete picture than a simple scale check. Check your body fat with a competent technician and plan to monitor changes with the same technique (calipers, bio-electrical impedance, hydrostatic weighing) over the season so that you can estimate changes in both lean mass and body fat.

By setting realistic body fat and weight goals you should not put too heavy a drain in energy stores and recovery adequately from training. Ideally you should have several months to drop those extra slowing-you-down pounds, or to build muscle and strength. Keep calorie deficits to reasonable drops of 300 to 500 dai-ly, and don’t skip on fueling around training ses-sions.

Focus on quality

Sure, calories matter, but so does the quality of your diet which should be filled with wholesome, not pro-

cessed, meals and snacks, and a variety of nutrient rich foods. If you are in a nu-tritional rut now, chances are you may dig even a bigger hole later in the season

and find yourself consuming the same old meal and snacks. Take the time to try new foods, new recipes, and maybe even expand your cooking skills. So where do you start?

Take an inventory. This could mean keeping a food journal and checking your diet for whole grain, fruit, and vegetable intake frequency. Are you in a breakfast rut- having the same quick coffee shop fix every day? Tired of the same turkey sandwich for lunch? Need some new ideas for dinner? Ask foodie friends for ide-as or invest in a cookbook with simple recipes that provide ample wholesome carbohydrates for triath-letes in training. You might even invest in a cooking class and make some delicious ethnic recipes.

Next take a kitchen inventory. Short of an expensive remodeling project, organizing your cooking and food life can be helpful. Do you have a slow-cooker, which is ideal for dinner and leftovers that can be eaten on the fly? How about a great skillet for making stir-fry? Developing a weekly shopping list, having plenty of dry goods on hand, and stay on top of fresh produce are also essential to healthy eating. By the time the busy part of the season arrives you will have your meal planning and preparation down to an appetizing science.

Start to nail down your training nutrition strategies

By race day you should have determined your favorite sports drink product and flavor, and have planned out your strategies for fueling and electrolyte replace-ment. Here you can actually start with that crude in-strument- the scale. Check your weight before and after training (preferably in the buff) to determine your sweat rate. Every pound of weight loss repre-sents 16 ounces of sweat that you did not replace. Keep tabs on how much fluid you consume during a

Nutritional Know-How:

Build a Solid Nutrition Base for the Season

6

one hour workout and determine your current sweat rate (fluid consumed during exercise + fluid lost during exercise). Start drinking during training to replace or minimize sweat losses. This makes for good practice as you develop your fluid replacement skills on the bike and run.

Experiment with various sports drinks. Find out what products are being offered in the racecourse so that you can train with them as well. While you likely will pack many of your own goods for the race, knowing the racecourse offering works for you is helpful. Gels, energy bars and electrolyte replace-ment products may also be used during training and eventually racing. Keep experimenting to determine what products, amounts, and strategies work best for you. As the season progresses you should reevaluate your sweat rate in changing environmental condi-tions and keep refining your hydration and fueling strategies. You should never begin developing a race nutrition plan only a few weeks prior to the race, or fall solely on the advice of what works for other rac-ers, rather than experimenting for several months and determining what works best for you.

Practice all the fundamentals

No matter what level of intensity you experience during your workouts, don’t forget the fundamentals of a good sports diet. First, stay hydrated. Urine should be pale in color when you hydrate steadily during the day. Besides focusing on better meal plan-ning, new foods, and a nutrient dense diet, you can also prepare for workouts. Pre-hydrate and have a high carbohydrate snack one to two hours before training. Real foods that are easily digested can work, as can sports nutrition products such as energy bars. Focus on recovery nutrition as well. Consume main-ly carbohydrate (about 0.5 g per pound wt) com-bined with 15 g of high quality protein after more demanding training sessions.

Checking your iron stores is also advised. If you do have low stores, better to improve them now under a

physician’s supervision than to experience the nega-tive performance effects of iron deficiency or anemia later in the season. Besides beefing up your diet with plenty of antioxidant and phytonutrientl rich fruits, vegetables, and whole grains, a daily multivitamin mineral supplement providing 100 percent of the daily values can also be taken, with or without iron as appropriate.

Eating on the run

Life is busy with training, work, life, and other hob-bies. But a cutting-edge sports diet does mean plan-ning the whole day’s eating and taking into account your training requirements as well as daily energy needed. It takes both planning, organization, and a little food know how, perhaps with some new reci-pes for this season, as well as convenience and crea-tivity.

By: Monique Ryan, MS, RD is the author of "Sports Nutrition for Endurance Athletes, 2nd edition" (VeloPress 2007). Click here to view more about the book or purchase. She was a member of the Ath-ens 2004 Performance Enhancement Teams for USA Triathlon and USA Cycling Women's Road Team. Ryan is also the owner of Per-sonal Nutrition Designs and offers her sports nutrition programs at www.moniqueryan.com.

The views expressed in this article are the opinion of the author and

not necessarily the practices of USA Triathlon. Before starting any

new diet or exercise program, you should check with your physician

and/or coach

7

FULL NAME: Virginia Knight

MEMBER SINCE: Tri-Fusion Started! I joined as a guest of

Kirk Wood-Gaines at the club launch. This is my 10th

year doing triathlons!

OCCUPATION: Occupational Therapist

“A” RACE 2011: Onion Man (Oly) and Race the River

SWIM, BIKE OR RUN: Love the bike, but have improved my swim-

ming also. Running is just so hard, and has brought me injuries.

But at least I don’t hate running anymore! :)

MY SONG(s): Bust a Move (at Spin Class), most songs by Pink, and dancy funk song.

MY RACE STORY: I have had a lot of great race days, but my greatest achievement is finishing Troika half iron-

man in 2006. I loved the swim, had great fun on the bike, and survived the run. I learned a lot about myself

and my limits on that hot, hot day. And I learned how important having supporters out there is! My family

and friends were awesome that day!

Worst day was when I attempted another half ironman and another biker turned right into me, as I was passing

him! Thankfully, I didn’t break any bones, but I got an ambulance ride and stiches on my chin at the emergen-

cy room. Ok, I must confess I wasn’t all THAT sad to miss that hot 13.1 mile run! :)

WHAT I DO WHEN I DON’T TRI: I get to help babies, toddlers and their families deal with developmen-

tal delays. Also, my husband and I are super fans of the Gonzaga women’s basketball team and

are sad we have to wait till next November to see them again! Our two daughters are at WSU, so

we visit them and send the university lots of checks! Oh, and we have a lab mix doggy, who I

take to agility classes (think obstacle course). It’s so good for her and she will run beside me now,

not in front. We watch a little TV, and I enjoy the Cash Cab show on Discovery Channel.

WILDEST DREAM: Being toward the front of the pact at a race! Wow, what would that be like??

PERFECT DAY: Any race day, because I don't have to fit my activity into a schedule. The race IS

the schedule! I get to swim, ride my bike, and run outdoors in God’s beautiful creation. Then, eat

of course. What could be a better day?

INDULGENCE: Ice Cream—I just wish it was good for me more often!

INSPIRATION: Ironman triathlon competitors! Especially after completing a “half”, I am in awe of

people who can shut out the negative noise and just persevere through all the mileage and pain in

a full Ironman race. WOW.

BEST QUOTE: “What doesn’t injure you makes you stronger” OR “Let’s go out to dinner.”

My TriMy TriMy TriMy Tri

My LifeMy LifeMy LifeMy Life

8

FULL NAME: FULL NAME: FULL NAME: FULL NAME: Russell Lee Abrams

MEMBER SINCE: MEMBER SINCE: MEMBER SINCE: MEMBER SINCE: December, 2009

OCCUPATION: OCCUPATION: OCCUPATION: OCCUPATION: Partner, VertiSel, LLC. Agent Select

Choice Insurance

“A” RACE 2011: “A” RACE 2011: “A” RACE 2011: “A” RACE 2011: Calgary 70.3

SWIM, BIKE or RUN: SWIM, BIKE or RUN: SWIM, BIKE or RUN: SWIM, BIKE or RUN: Bike, it’s the least painful!

MY SONG (s): MY SONG (s): MY SONG (s): MY SONG (s): I rarely listen to music while training, but

I always am running through songs in my head. Lately Citizen Cope has been popping in a lot, but

when I really need to dig deep, it’s usually some meaningful country song or ‘80’s buttrock ballad.

MY RACE STORY; MY RACE STORY; MY RACE STORY; MY RACE STORY; Taking off my wetsuit is a bitch, so when asking a friend, Molly Obetz, about IM

race execution, she explained I would exit the water, unzip my suit as I was running up the beach,

and there would be people assisting removing the suits… that all I had to do was lay down and kick

my feet in the air. When I did this at my IM in 2009, I forgot to pull my wetsuit down. The vol-

unteers looked at each other and said, “I guess we have to work for this one!” Also, I didn’t factor in

I would then be without my wetsuit. I only had whitey tighty’s on under it, and when they jerked

my suit down, the underwear came with it! I was horrified as I snatched them back and ran like

hell to the tent, cupping them over my privates.

WHAT I DO WHEN I DON’T TRI: WHAT I DO WHEN I DON’T TRI: WHAT I DO WHEN I DON’T TRI: WHAT I DO WHEN I DON’T TRI: I am always going on adventures, climbing mountains, repelling

through canyons, or playing Hipster in Seattle. Oh, and of course there is always Chris Lucas and

Zola on Thursday nights!

WILDEST DREAMS: WILDEST DREAMS: WILDEST DREAMS: WILDEST DREAMS: I want to publish a book on living times 10.

PERFECT DAY: PERFECT DAY: PERFECT DAY: PERFECT DAY: Getting up around 5 on a hot summer day and swimming about a mile. Grabbing

breakfast at the Garnett in CDA. Going for a fast loop of the IM course with an easy run after, then

spending the rest of the day on a boat eating and drinking and chilling to tunes with Peter (my

son) and some friends. Wait, that is a great day, but there are so many great days….

INDULGENCE: INDULGENCE: INDULGENCE: INDULGENCE: I absolutely love sushi, and steak, and swordfish, and Five Guys Burgers, and Thai

food, and hot coffee before a cold swim.

INSPIRATION: INSPIRATION: INSPIRATION: INSPIRATION: Seeing Rick Phillips breathing really hard and giving me that forlorn look of hopeless-

ness as I pass him.

My TriMy TriMy TriMy Tri

My LifeMy LifeMy LifeMy Life

9

Ingredients: ∗ 2 c brown sugar ∗ 2 1/2 c rolled oats ∗ 4 c flour (I use whole wheat) ∗ 1 T baking soda ∗ 1 t baking powder ∗ 1 t salt ∗ 2 t cinnamon ∗ 1/4 c olive oil ∗ 1/2 c prune baby food (this is 2 "stage 1" containers) ∗ 4 T water ∗ 5 egg whites ∗ 2 t vanilla extract ∗ 3/4 c raisins ∗ 1/2 c chopped walnuts ∗ 1/3 c chocolate chips ∗ 1/2 c coconut flakes Directions: 1. Preheat oven to 350. Grease cookie sheets or line with parchment paper In a large bowl (I use my Kitchen Aid mixer), stir together the brown sugar, oats, flour, baking soda, baking powder, salt, and cinnamon. 2. Make a well in the center and pour in the olive oil, prune puree, water, egg whites, and vanilla. Mix until well blended. This will give you a great arm workout if you're not using a Kitchen Aid mixer! Stir in the raisins, wal-nuts, chocolate chips and coconut last. 3. Scoop cookies with an ice cream scoop or roll into golf-ball sized balls. Place cookies 2 inches apart on pre-pared cookie sheets and flatten to 1/2 inch tall with wet hands (dough is sticky, so wet hands is the key to working with it). These cookies do not flatten much while baking. 4. Bake 8 minutes for chewy cookies and 10-12 minutes for more crisper cookies (I usually cook mine for 8-9 minutes). Cookies will not get crisp. Let set for a few minutes then transfer to wire rack to cool. Makes 24.

***These cookies did not turn out as well when I tried cooking them on a cooking stone, a regular cookie sheet

worked better.

Roger LOVES these cookies for breakfast as well as fuel during long bike workouts. They also make a great snack! This recipe

was inspired by the ever delicious (and much more expensive) Baker's Breakfast Cookie and is something I have tweaked over the last 5

or 6 years. I highly recommend using the Kitchen Aid mixer for an easy and speedy recipe!

Breakfast Cookies Breakfast Cookies Breakfast Cookies Breakfast Cookies ———— jessi thompsonjessi thompsonjessi thompsonjessi thompson

spokanedinnerclub.blogspot.comspokanedinnerclub.blogspot.comspokanedinnerclub.blogspot.comspokanedinnerclub.blogspot.com

10

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

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

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

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

truly amazing truly amazing truly amazing truly amazing

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

BOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORS • TTTTIFFANYIFFANYIFFANYIFFANY BBBBYRDYRDYRDYRD---- UUUUNIFORMNIFORMNIFORMNIFORM DDDDIRECTORIRECTORIRECTORIRECTOR • EEEERICRICRICRIC BBBBYRDYRDYRDYRD ---- MMMMENTORENTORENTORENTOR DDDDIRECTORIRECTORIRECTORIRECTOR • NNNNATALIEATALIEATALIEATALIE GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- SSSSOCIALOCIALOCIALOCIAL DDDDIRECTORIRECTORIRECTORIRECTOR • GGGGREGREGREGREG GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- VVVVICEICEICEICE PPPPRESIDENTRESIDENTRESIDENTRESIDENT • BBBBENENENEN GGGGREENFIELDREENFIELDREENFIELDREENFIELD ---- WWWWEBSITEEBSITEEBSITEEBSITE DDDDIRECTORIRECTORIRECTORIRECTOR • AAAADAMDAMDAMDAM LLLLITTLEITTLEITTLEITTLE ---- MMMMEMBERSHIPEMBERSHIPEMBERSHIPEMBERSHIP DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJENNIFERENNIFERENNIFERENNIFER LLLLITTLEITTLEITTLEITTLE ---- TTTTREASURERREASURERREASURERREASURER • AAAALISONLISONLISONLISON SSSSTITTTITTTITTTITT ---- NNNNEWSLETTEREWSLETTEREWSLETTEREWSLETTER DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJESSIESSIESSIESSI TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- SSSSECRETARYECRETARYECRETARYECRETARY • RRRROGEROGEROGEROGER TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- PPPPRESIDENTRESIDENTRESIDENTRESIDENT • DDDDANIELLEANIELLEANIELLEANIELLE WWWWARNOCKARNOCKARNOCKARNOCK ---- TTTTRIRIRIRI FFFFUSIONUSIONUSIONUSION KKKKIDIDIDID’’’’SSSS CCCCLUBLUBLUBLUB DDDDIRECTORIRECTORIRECTORIRECTOR

J

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

• Whitworth Masters Swim:

Offered Free to Tri-Fusion Members

every Sunday 8:30-10:00am - See the

Forum “Training” for more info and

sign ups as there are limited spots each

week.

• Continue to post & check for any train-

ing swim/ride/run on the Forum, Face-

book page and/or send out an email!

We encourage you to post your

workouts there as well!!

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

Check in Tri-forum “Social Event” for

future upcoming events

Wednesday bike rides in session @ Fitness

Finatics 6pm—Call to confirm locations

Monday Night Mountain Bike rides @

Fitness Finatics 6pm—call to confirm loca-

tions

Flying Irish 5k Runs every Thursday night

6pm from O’Doherty’s downtown

Races:Races:Races:Races:

• May 1rst—Bloomsday

• May 14th—Palouse River Du

• May 15th—Lilac Century ride

• May 15th— Young Life Fun Run 5k

• May 29th Onionman Olympic

• June 5th—Radiant Lake Tri.

• June 11th—Moses Lake Tri

• June 11th—Boise 70.3

• June 11th—Blue Lake

• June 18th—Post Falls Duathlon

• June 18th– Tri-fusion Kids Triathlon

• June 19th— Medical Lake Tri

• June 25th—Pacific Crest Tri weekend

• June 26th—Ironman CDA

Find other races for the Northwest area @

www.runnersworld.com (Tools/Racefinder)

Active.com or Fitness Finatics newsletter

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

3rd Wednesday, May 2011 @ 3rd Wednesday, May 2011 @ 3rd Wednesday, May 2011 @ 3rd Wednesday, May 2011 @

6:30pm. Twigs Northside6:30pm. Twigs Northside6:30pm. Twigs Northside6:30pm. Twigs Northside

April/May/June Calendar 2011April/May/June Calendar 2011April/May/June Calendar 2011April/May/June Calendar 2011