1111

April 2

013

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

tri_newsletter@yahoo.comtri_newsletter@yahoo.comtri_newsletter@yahoo.comtri_newsletter@yahoo.com

Race Day Nutrition

Pg.s 2-3

“How it is…”

Pg. 4

Training reach Tips of your

toes?

Pg. 5 Intro to Bike

Gears

Pgs. 6-7

Elements Massage Reviews

Pgs. 12-13

Remembering Boston…

related articles

Pgs. 8-11

If you are a new member and haven't received

your welcome bag of goodies (visor/hat, socks, wa-

ter 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:!!

Recipes, BOD, sponsors & Calendar

Pgs. 14-16

Submission to Newsletter!!Submission to Newsletter!!Submission to Newsletter!!Submission to Newsletter!!

NEW EMAIL just for members to send any submissions from Race Reports, Arti-

cles, Healthy fitness tips & training, Healthy Recipes etc. These can all be sent to Ali

Stitt : tri_newsletter@yahoo.com

Great & simple opportunity to contribute to your club!

Kids Triathlon Volunteering!Kids Triathlon Volunteering!Kids Triathlon Volunteering!Kids Triathlon Volunteering!

Still looking for any help on June 15th to make this amazing event go smoothly, safely and providing a great experience for these little athletes!

An wonderful way to contribute and help out your club!

Sign up today: Go to TriFusion page, click under Forum/Active

Member Opportunities and/or link below: http://www.signupgenius.com/go/20F0E4CAFAC229-trifusion2

See JENN LITTLE after the meeting if you would like to purchase any of the following items that are “in stock”

Evolution Jersey (short sleeve) $55 Women: small (3) large (1) Evolution Jersey (long sleeve) $65 Women: small (2) Men: medium (1) large (1) XL (2) Tri Suit $100 Women: medium (2) large (1) Men: medium (1) large (3) Pro short $70 Women: small (1) medium (2) Men: small (1) medium (2) large (2) XL (1)

Thermal vest $85 XS (1) small (2) medium (1) large (2) Thermal Jacket $110 Small (1) large (1) Singlet $25 Women: small (2) medium (1) large (2) Men: large (1) XL (2) Fizz Tank $40 Women: small (1) Arm warmers $22 XS (4) Small (2) medium (1) large (1) Leg warmers $40 Large (1)

2222

Ironguides coach Alun ‘Woody’ Woodward looks

into the importance, and ways, of getting your race

day nutrition right.

Race performance is not only about the fitness you

have gained through training but it is also about

nutrition on the day. Nutrition plays a significant

role—get it wrong and all the fitness in the world

won’t result in a good race.

Nutrition seems to be a major stumbling block for many

athletes come race day, yet is rarely a problem in train-

ing. Considering how much we train and how many of

our sessions are race specific, it is crazy that nutritional

problems are so common in races.

One of the major reasons is that athletes don’t have a

plan or, the worst-case scenario, athletes read about

some new super product in race week and decide to try

it out on race day. There are so many claims and studies

out there showing why certain products are better and

how they will significantly enhance your performance

that we all fall for it and make major changes leading

into races.

We need to always take statements about the effective-

ness of certain products with a pinch of salt. Looking

back over the years, we can see some of the world’s

leading nutritional experts claiming one product is the

greatest and the result of 20 years of research, before

they are working for a new company the following year

and are promoting something completely different.

The same goes with following the examples of pro ath-

letes; remember the athletes are sponsored and so are

going to promote their sponsors as the greatest and

most effective products available to enhance perfor-

mance. It would be interesting to actually see what they

are drinking and eating on

race day compared to what

they promote!

First steps to making nutrition

a non-issue

If all is working well in train-

ing, then stick with it and DO

NOT CHANGE. Stop reading

about nutrition products and

articles claiming to know how

to get more sugar into your

body—the end result of this experimenting is going to

be you blowing your race and you’ll be throwing up by

the side of the road.

If you always seem to get stomach problems on race

day, it’s time to look for a new strategy. One of the big

factors in stomach problems seems to be fructose con-

tent of sports nutrition products. While studies have

shown that a combination of fructose and sucrose in

drinks leads to greater quantities of carb absorption and

improved results, remember that lab results do not al-

ways transfer to race day.

The sole fact that so many athletes are seen throwing up

and in stomach distress during races shows quite clearly

that manufacturers are not getting this right and there

is a lot of bad information out there. We are all different

and we all react differently to different products and

foods—I believe this comes from genetics, general nutri-

tion through life, and also race intensity.

If you always seem to suffer on race day then firstly con-

sider looking for sports products that contain no fructose

and see how you get on. It could be that all your prob-

lems are simply coming from the way your body reacts

to fructose. Signs to look for include:

* bloating

* nausea

* hunger

Nailing Race Day Nutrition by ironguides - Alun Woodward

3333

There are now numerous products without fructose com-

ing to market and athletes are getting on much better

with them in races, so try them out and see how they

work for you.

SOLID OR LIQUID

This is a big topic and one that I see as totally individu-

al; some athletes can race well on liquid calories alone

and others will blow up no matter how many liquid cal-

ories they consume. This is something you need to be

practicing in training so that you will know how you are

going to respond on race day. Personally I prefer to

move from solid food to liquid food as the race progress-

es.

PROTEIN

Protein content in drinks can make a big difference for

some athletes. If you are an athlete who always seems

to blow up in longer rides or has a large muscle mass,

then having protein in your drinks might make a big

difference. Experiment with levels up to a 50/50 split

and see how you feel—you may not be getting the rec-

ommended sugar content but you may feel way better

and performance will increase!

Meal replacement drinks

This is one product that I feel is underused in triathlon.

Meal replacement drinks have been developed for peo-

ple suffering nutritional deficiencies, dieters, and also

for use in medical circumstances when solid food cannot

be taken. A lot of research has gone into these products

and the end result can be very useful for triathletes!

Ensure plus is one such drink; it is widely available in

the USA and around the world, and I have used it exten-

sively with my athletes. This is a calorie-dense drink but

the amount of liquid is small so it’s easy to take on

board—works great as a breakfast drink on race day

when athletes tend to be too nervous to eat.

Also I have found that having this as the primary drink

for the first hour in races makes a big difference to ath-

letes’ performances. Looking at the nutritional infor-

mation, the calories from sugar are way below that in

normal sports drinks and what we would expect to see,

but the simple fact is it works and works well!

We tend to forget that races can start out cold and while

liquid is not important, calories are. A drink like Ensure

will have you topped up with calories while not bloating

your system with excess liquid. Later in the race as

things heat up and your body has lost more liquid then

a traditional sports drink may be more useful.

REAL FOOD

All the sports-specific food on the market is overwhelm-

ing and we tend to think it must be the best for us on

race day but in reality real natural food can be the best!

There seems to be a movement towards creating your

own bars and race-day nutrition that is running down

from nutrition used by pro teams in major bike races

such as the Tour de France.

Examples of this are your own oat cakes or rice cakes,

homemade brownies etc. This is especially going to be

appealing for athletes who have certain food allergies or

are sensitive to preservatives in pre-packaged products.

PRACTICE MAKES PERFECT

It’s an old saying but one that rings true in triathlon!

Make sure you make a plan, spend some time to write

down your plan and then practice it over some sessions

to see how your body reacts—fine tune as you go and by

the time you come

to race day you will

be set and have no

nagging doubts in

the back of your

mind!

4444

For the second season, I am training for Ironman. It is a fully selfish endeavor. I know this, I knew this when I signed up. Last year, I pre-tended that I was living a "balanced" life. Ha! I went to work, I did the laundry, I fed my husband and my daughter if she happened to be home, I mowed the lawn, I went to church, I

visited my parents, my in-laws, I made dates with friends, dates with my husband and daughter, I went on vacation, I was social. But the truth is, most of the time...I trained, and when there was a gap in training I did those other things. My entire life fits AROUND my training. To make this truth real, following is an example of a typical day: - wake up early enough to swim, if that's on the plan = 4:15 AM, throw in a load of laundry on way out the door - swim 4:45-6/6:15 - shower and prepare for work at gym - 7:15-3:00 work, all the while eating to recover from my swim/exacting my training plan for after work/eating to prepare for afternoon training session - ride or run or both 3:15-6-ish - shower again - make and eat dinner (shove in "QT" with my hus-band) - work on the laundry (gotta have clean training clothes!) - upload training files and update TP online - make breakfast and lunch for the next day - pack training bag for the next day - text back a friend or two, same with a family mem-ber or two - extra time? read a triathlon blog/journal/review - go to bed early 9:00-9:30, to be rested to train again I don't fully do anything except train. I'm a half-ass wife, mom, daughter, sister, friend, and sometimes co-worker. I feel pissy if some one/thing gets in the way of my perfectly planned train-ing. I half-listen to my husband at dinner, my mind on what needs to get done, that I'm not doing be-cause I'm too busy training/recovering/planning to train. I make dates with my daughter/mom/sister/

friends/in-laws, but the dates are made after I've seen my training plan for the week, not vice-versa. I skip or leave non-mandatory work meetings that run into my training time. I skip church to swim or run with my team. I spend my weekends making up for missed housework AFTER my training is done. I go on vacation, but I never stop training...I look for rac-es to compete in wherever we go. I don't even stay overnight at my sister's place in Priest if it's not con-venient for my training. They plan their lake weeks around my summer races. Some of my so-called "dates" with Greg are solely spent on syncing our training calendars and deciding which family/friend events will work around our training schedules. I'm thinking seriously of hiring someone to mow the lawn this summer for the first time ever. My mind is likely 50% occupied with my athletic goals, and 50% occupied with the "balance" of my life. That, and also my husband's athletic goals. We're "there" for each other and supporting one another this season as we both train our way to Ironman in August. Really though, that's not entirely true for ei-ther of us. If it came down to his goals vs. mine, would I give up my dreams for his at this point? I recognize how crazy and fanatical this lifestyle is right now. Only four months seriously into the training season and I already know that this cannot possibly be my life again next season. I am obsessed with endurance training and racing. It has lit a fire in me that I think I've searched for most of my life. It's a way to escape, focus, fixate, channel energy, re-lease it, and deplete and prove oneself. It's not that I hate my life, that I'm not grateful for my loved ones - friends and family alike. I AM GRATEFUL. I miss my strong relationships. I'm not intentionally escaping something. I'm just in the midst of enjoying a selfish lifestyle. This is the part of endurance training that most blogs don't talk about, too busy uploading and ana-lyzing and rearranging training to notice how much our lives revolve around US. This is what destroys marriages and friendships if left unchecked and un-changed. And this is why I think it is the most im-portant consideration, for any aspect of life. I'm already working on next year's goals...to be more present and be closer to a true balance of my life.

-Natalie Gallagher

How it is ...

5555

Despite their small size, the toes are big players in triathlon. Treat them right and they’ll serve you better.

by Christopher Johnson, PT

I am a physical therapist (PT) and I have a con-fession to make: I have a toe fetish. But more importantly, so should you.

They don’t get a lot of attention, but the toes play a key role in getting us from point A to point B—or, for the triathlete, getting us to the finish line faster.

Research has shown that during the running gait cycle, toes are subjected to forces of up to 86 percent of one’s body weight. That’s a lot of weight for such small structures to bear, espe-cially over the course of an IRONMAN triathlon. In cycling and running, smaller digits play a par-ticularly important role. And during most physical activity, the toes enhance balance while initiating our body’s movements. In order to propel us for-ward, energy generated by our hips and knees must be transferred to the ankle—and finally, to the toes.

Toe trouble

Triathletes simply must learn to run barefoot comfortably, since they have no choice during the transition from the swim to the bike. (My ulti-mate goal is to get athletes to race in their shoes, sockless, since many athletes prefer to avoid having to spend time putting on socks dur-ing their races.) Because our toes are usually out of sight and thus out of mind, I have runners and triathletes perform various drills barefoot in front of a mirror to provide visual feedback.

Among my patients, excessive toe gripping is the number one problem in running. To diagnose toes' compensation strategies, I start with single-leg running drills (see my example of gripping). Often, an athlete's digits may also be clawing and/or hammering, both of which begin as strat-egies to offset poor balance but can set the

stage for more serious structural abnormalities like hammer toe, claw toe and mallet toe.

Assessment

When it comes to pinpointing these issues, ob-servation is the best place to start. Not only should the triathlete, medical or fitness profes-sional take note of the feet, but he or she should also closely examine the shoe and insole. Two signs of excessive gripping are callus formation at the tip of the second toe and prominent wear patterns near the location of the second toe on the athlete's insole.

Once you identify callus formation and wear pat-terns, your PT can help assess your ability to perform specific functional tasks. Basic single-leg balance barefoot on firm, level ground is a great starting point. Most people should be able to maintain single-leg balance for at least 20 to 30 seconds in a wobble-free manner without gripping with their toes. If they are unable to per-form this task, more advanced single-leg exer-cises should be avoided until the this skill has been mastered as they will only serve to rein-force compensations. Once you’re able to exe-cute this drill on firm, level ground, attempt it on a softer surface to mimic a cushioned running shoe. (See my example).

When you’ve mastered the single-leg balance drill, try progressing to more advanced drills such as marching, step-ups, single-leg balance combined with hip abduction and step-ups while balancing through the big toe.

After you grow more mindful of your toes while performing various drills, carry this over to walk-ing, running and other aspects of daily life (like sitting at your desk or standing in line at the store). In training, strive to relax your toes during cycling and while pushing off the wall during swimming, since toe trouble can occur in all three triathlon disciplines. Chris Johnson is a New York City physical therapist who specializes in the care of endurance athletes, and is the co-founder of Formula Triathlon Club Originally from: http://www.ironman.com/triathlon-news/articles/2013/04/tript-run-better-starting-with-your-toes.aspx#ixzz2Qh9xjvKp

Does your training reach the Tips of your Toes?

6666

Triathletes new to

cycling often won-

der about two

things: how fast should I pedal and, with so many choices, what gear

should I ride in?

Deciding how fast you should pedal is the easier of the two questions.

The speed you turn the pedals is called cadence. You measure cadence

by counting how many times your right (or left) leg completes a full revo-

lution in one minute. Exercise bikes and some spin bikes may display this number for you.

Unless you have a bike computer on your bike you may have to count it yourself. Do this in a safe area where traffic and

other hazards are at a minimum. Using a watch that displays seconds, count each time your leg comes up on the pedal

stroke for 30 seconds. Now multiply this number by two to get your cadence.

Under most conditions it's usually most efficient to pedal at around 90 revolutions per minute (rpm). Is 65 okay? I would

say that's a bit too slow. When you turn the pedals at such a slow cadence you fatigue pretty quickly. What about 75 per

minute? You're getting closer and that would be much better.

But once you get into the low to mid 80 rpm range you're pretty close to the sweet spot. Pedaling at this cadence for long

periods of time takes practice, so be patient and keep at it.

What if it's just too hard to pedal that fast?

If it's too hard to pedal at 80, 85 or 90 rpms then you're probably using a bike gear that's too high. Shift into a lower gear

to make it easier for you to turn the pedals faster. For new cyclists, it seems complicated because of all of those gears/

sprockets/metal-toothed thingys on your bike.

So here's a breakdown:

• Those big, metal-toothed sprockets next to your right pedal are called "chainrings". Most road bikes have two of

these but some have one (those are called singlespeeds) or as many as three (better for beginners).

• The group of sprockets on the back wheel is called a "cassette".

Each individual ring in the cassette is called a "cog".

You have two shifters on your handlebars to change these gears. The left shifter changes the chainring gears next to your

pedal. The right shifter changes which cog you are using in the rear. The chainrings make the biggest change in difficulty

when you change these gears.

Intro to Bike Gears

7777

In other words, if you move the left shifter you make a big jump, making pedaling either much easier or much harder. If

you move the right shifter you make smaller jumps up or down; the right shifter allows for more of a fine-tuning adjust-

ment.

But which one should you use? Use the one that allows you to pedal comfortably in that 80 to 90 rpm cadence range.

Start off easier, in the small chainring (the one by your pedal) and one of the middle cogs near your back wheel. Shift

(with your right shifter) to a harder cog if that’s too easy. If you keep moving the right shifter and it’s still too easy, shift to

the big chainring. What "number" gear you're in doesn’t matter. What matters is being able to turn your pedals at a good

cadence while still being relatively comfortable.

Here are a couple of scenarios: If you are riding up a fairly steep hill you'll probably ride in the small chainring and one of

the easiest cogs. If you are on a slight downhill you probably will be in the big chainring and one of the harder cogs. Ex-

periment to see what works for you.

Shifting

Finally, shifting gears smoothly takes practice and anticipation. You can't shift bike gears unless you're pedaling. If you're

coasting along, not moving the pedals, and you move the shifter, nothing will happen. You must be pedaling forward be-

fore the gear will change.

But there's a little trick with this. In order for the bike to shift smoothly you need to be pedaling softly as you change gears.

If you're pushing down hard on your pedals as you shift, the gears will probably make a horrible griding sound and may

not actually change. Ease up on your force for a brief second or two (don’t stop pedaling though) and it will do what you

want it to do.

Anticipating Gear Changes

When approaching a hill, you should shift into the small chainring slightly ahead of time, before you start to slow down too

much. As you go up the hill, if that isn’t easy enough, you can shift to an easier cog. Try to anticipate this so you can shift

before it gets too difficult. Once the hill begins to flatten out or you reach the top, you will shift to a harder cog and, if need

be, to the big chainring. You want to anticipate this as well, so that your legs aren't spinning around without purpose.

Practice! Prop your bike’s rear wheel up off the ground, or ask someone to hold it up for you. Turn the pedals with your

hand and move the shifters so that you can actually watch as the bike gears change. Then take your bike to a parking lot

or a hard grass or dirt field and practice gear changes. This way you won't have to worry about cars, obstacles or other

riders while getting used to your gears. You will gain confidence and be more comfortable after a little practice.

8888

Watching the images of Monday’s Boston Marathon bombing on CNN International and the BBC, former FBI counterterrorism investigator Mark Rossini thought he no-ticed a disquieting connection.

Bystanders help an injured woman at the scene of the first explosion on Boylston Street near the finish line of the 117th Boston Marathon. (John Tlumacki/The Boston Globe,via Getty)

“This has the hallmarks of a Madrid-style event in many respects,” Rossini told The Daily Beast from Paris, where he was vis-iting on business for his private security consulting firm. “We don’t know who the bombers are, but I assume it was more than one. It’s just my gut that there might have been two people involved. And al-legedly, a third device has been found.”

The Madrid commuter train bombings, a coordinated attack using multiple explo-sive devices that killed 191 people and wounded 1,800 on March 11, 2004, were attributed to an al Qaeda-inspired terrorist cell. Rossini at one point had been the

FBI’s liaison to the Spanish police. And as one of the FBI’s team leaders on the sce-ne in Nairobi, Kenya, investigating the 1998 al Qaeda bombing of the U.S. Em-bassy there, Rossini brings special in-

sight to the Boston attack. He was also the FBI’s rep-resentative at “Alec Sta-tion,” the CIA’s out-of-the-way, tiny operation to track a little-known Saudi fanatic named Osama bin Laden years before 9/11.

“I’m not sure if it’s domes-tic, or if there was shrapnel or ball bearings in the bombs,” Rossini said, “but when I saw a still photo of the explosion, there was what looked like a fireball

from an accelerant like a propane tank or gasoline”—yet another similarity to the carnage in Spain. “Of course, a pipe bomb could have that effect as well,” he added.

Rossini speculated that the Boston explo-sives were not planted long in advance of the marathon but probably carried into the finish-line area as the race was get-ting under way, inside harmless-looking backpacks. He said a bomber, masquer-ading as a supporter bringing food or wa-ter to a friend or loved one in the race, could easily have fooled bystanders or law enforcement officers.

Boston Marathon Bombing Called ‘a MadridBoston Marathon Bombing Called ‘a MadridBoston Marathon Bombing Called ‘a MadridBoston Marathon Bombing Called ‘a Madrid----Style Event’Style Event’Style Event’Style Event’

by Lloyd Grove Apr 15, 2013 8:14 PM EDT

9999

Rescue workers work around a de-stroyed intercity train at Atocha train station after a number of blasts rocked railway sta-tions in Madrid, March 11, 2004. The first four of 28 defendants in the

2004 Madrid train bombings were found guilty of murder and other charges Wednesday, Oct. 31, 2007, in the cul-mination of a politically divisive trial over Europe's worst Islamic terror attack. The backpack bomb attacks killed 191 people and wounded more than 1,800. (Peter DeJong/AP)

The timing of the bombing is also telling, Rossini said. The devices were detonated during a period of maximum traffic at the finish line and calculated to inflict maxi-mum injury and mayhem.

“My best guess is that finding the back-packs is going to be the best way to catch them,” Rossini said, adding that he has great confidence in the Boston Police De-partment and especially the FBI’s special agent in charge, Richard DesLauriers, a lawyer by training who runs the bureau’s Boston office. Rossini added that the FBI and the police were undoubtedly perform-ing a meticulous screening of security camera footage from Copley Square and beyond in an effort to identify suspects in the crowd. “God willing, they have the kind of ring of cameras in Boston that New York has.”

Rossini continued: “Right now what the CIA is doing, along with the NSA [National Security Agency], is scrubbing any and all communications from cell-phone tower traffic and text messages that were leading up to the bombing one or two hours before and also afterward. The CIA and NSA are also monitoring in-ternational traffic to see if anybody is talk-ing about it. And at the counterterrorism

center they’re burning the midnight oil, going through the database, tracking search terms, longitude and latitude points, scrubbing everything they have. They are also monitoring a multitude of people that have FISA warrants on them”—a reference to the Foreign Intelli-gence Surveillance Act that gives a secret court the power to activate secret war-rants.

Also unknown, at this point, is how the bombs were detonated—by timers possi-bly or even by cell phones, another im-portant clue about the identity of the per-petrators.

Rossini, however, cautioned against jumping to conclusions that the Boston bombing was the result of Middle East-inspired terrorism. “It could be a white su-premacist group. We just don’t know.”

The “sickening” reality, Rossini said, is that such incidents as Monday’s bombing are ultimately not preventable. “I doesn’t matter how many drones we send, how many people we kill, how many terrorists we neutralize, how many people we put in Guantánamo,” he said. “They can strike with relative ease. What makes ter-rorism so scary is that action is always quicker than reaction.”

11110000

Carlos Arredondo was in the bleachers by the finish line of the Boston Marathon when the first bomb went off directly across the street.

“Loud,” he says. “The fireball that came out. Also the smoke.”

Arredondo assists medical responders as they help an injured man following an explosion in Boston on April 15, 2013. (Charles Krupa/AP)

In the next moment, the 53-year-old from Boston was vaulting a barricade and racing straight into the acrid cloud, wearing a cowboy hat like some Western hero.

“That’s the first reaction, ‘We have to go help somebody!’” he says.

He saw a big pool of blood and several severed limbs. And there was a young man in a gray top directly in front of him who was trying desperate-ly to stand up.

“He had no legs,” Arredondo says.

A second bomb went off 100 yards away. Arre-dondo kept his focus on the young man, asking his name and offering his own.

“I told him, ‘My name’s Carlos, you’re going to be OK, help is on the way,’” Arredondo recalls.

The man was bleeding so heavily he seemed likely soon to be beyond help unless Arredondo applied tourniquets. He grabbed of the first thing he saw that might work.

“Somebody’s sweater,” he said. “I tore it apart.”

The tourniquet on the left leg went just above the knee, below which there was nothing but torn flesh and a length of bare bone.

Another tourniquet went on the right leg. Arre-dondo next grabbed a wheelchair that somebody was pushing past. He placed the young man into it and moved it as quickly as he could while still holding up what remained of the legs.

The young man was still conscious, and Arre-dondo told him to assist as best he could by working his hands on the wheels.

They proceeded on through the panicked crowd as quickly as circumstances allowed.

“That was a whole marathon,” Arredondo says. “Getting people out of the way and getting him help.”

Carlos Arredondo, who was at the finish line of the 117th Boston Marathon when two explosives detonated, leaves the scene on April 15, 2013, in Boston. (Darren McColles-ter/Getty)

Arredondo continued with the young man on into the big white medical tent that had been set up for runners who became dehydrated or hobbled during the race. The runners now watched this other kind of marathon, with Arredondo and the bleeding young man with no legs proceeding all the way through the tent to the exit where ambu-lances had begun to arrive.

A woman had begun pushing from the rear, and a cop had stepped in to help from the front. The

Carlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the BombsCarlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the BombsCarlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the BombsCarlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the Bombs

by Michael Daly Apr 16, 2013 4:45 AM EDT

11111111

young man was still conscious when he was loaded into an ambulance.

“I told him,’ You’re going to be fine,’” Arredondo says.

He had only one flag left when the bombs went off, and it had become soaked in blood as he helped the young man. “Look at the

flag, all bleeding,” Arredondo said.

More ambulances and then still more arrived for the other injured, who totaled at least 100, in-cluding at least eight children, one just 2 years old. The three dead included an 8-year-old, killed at the end of the marathon whose final mile this year had been dedicated to the mur-dered school kids at Sandy Hook.

Arredondo remained at the scene, still wearing buttons bearing photos of his two sons that he had affixed to the chest of his sweatshirt before coming to the race. The older one, Alexander, had been just 20 when he was killed serving with the Marines in Iraq. The younger son, Brian, subsequently hanged himself.

“Next to him we find a letter about how the other brother died,” Arredondo now told me.

The marathon is on Patriots’ Day, and Arredon-do had come to hand out American flags in the memory of his sons and the others who have lost their lives as result of the war on terror that was supposed to help keep us safe.

“I hand out 200!” he reported.

He had only one flag left when the bombs went off, and it had become soaked in blood as he helped the young man.

“Look at the flag, all bleeding,” Arredondo said.

He furled it and stuck it in his back pocket. He stood with more blood on the sleeve of his sweatshirt and on his pants and on his shoes as the marathoners who had filled the streets were replaced by SWAT teams in body armor and a man in a bomb disposal suit right out of the mov-ie The Hurt Locker. Investigators on the other side of the crime scene tape searched for clues, testing for chemical traces of the explosives, col-lecting surveillance-camera footage.

A 20-year-old Saudi man had been running away from the explosions when a civilian tackled him and alerted a cop. But the Saudi had been

cooperative and his identification had checked out, making the authorities discount early rumors that they had a suspect.

What is known about the killer or killers is that they were not just trying to make a political point by disrupting the world’s oldest marathon on the day that marked both the start of the American Revolution and the deadline for taxes. They had been trying to kill as many people as they could by detonating the bombs in the crowd.

Pure evil had struck again, as it had at the World Trade Center, as it had at Sandy Hook. But, as always, good had risen to face it, and Arredondo had not been alone. Many others had immedi-ately pitched in to help before the smoke had fully cleared. One man from Duxbury, Massa-chusetts, threw himself atop his kids when the bombs detonated, and a stranger threw himself on top of the dad to give them more protection.

As night deepened, Arredondo returned home with the bloodied flag and the photos of his sons. He had gone to the marathon to honor them. And that is exactly what he had done.

Meanwhile, the search for the killers continues.

11112222

One of our greatest sponsors of Tri-Fusion is Elements Therapeutic massage. They have pro-vided some awesome giveaways at the meetings, including gift cards & tech tees…

Amazing benefits of massage therapy are paired with flexible scheduling, affordable prices and outstanding service to create the elements experi-ence.

Contact Details:

www.touchofelements.com/spokane

(509) 340-3303 101 E. Hastings Road, Spokane, WA 99218

(509) 448-9398 3209 E. 57th Avenue, Suite H, Spokane, WA 99223

(509) 928-9098 325 South Sullivan, Ste B, Spokane Valley, WA 99037

By Eric Byrd

Nowadays everything is overhyped by everyone, and unqualified descriptions full of exaggerations are eve-rywhere. But, Libby at Elements Therapeutic Mas-sage lives up to the hype. Before I saw her, I had been beating myself up during training in anticipation of my first massage at Elements. Up until my ap-pointment, I had always fancied myself a tough guy. I had asked other Tri-Fusion members about whom to see, and I was thrilled to hear Libby was strong. I requested her thinking that she would be like every-one else, strong but not strong enough. I had no idea that I was about to be turned into a rag-doll. It started when she said, as I lay on the table, “I am sure you heard that I am ‘heavy handed’”. My defi-nition of “tough-guy” and “heavy handed” changed instantaneously. She repeatedly pushed me to my pain threshold, only to back off at the perfect time, each time. She blew me away and she will do the same for you. But be prepared, she is modest and under-hyped.

By Jessi Thompson

What do I love about Elements? Pretty much every-thing. I love how I can have a small open window in my schedule and at the last minute, get an appointment. I love the hours that extend beyond the work day which work better for my life and child care. I love the friendly front desk folks who are so welcoming and help-ful. I love the clean, nicely decorated, professional of-fice. Most of all, I love the massage therapists. I haven't had a massage there that didn't actually make me feel better, true therapy. The therapists I have worked with are great listeners, understand athletes, and tailor the session to make it what I want and what my body needs. Aside from the massage, I love that their business is an active part of the community. They support Tri Fusion and it's community events in such a generous way... going there for my massages is truly my pleasure.

Reviews from

some of your

fellow board

members of

Tri-Fusion….

11113333

By Meghan Faulkenberry

II have a extraordinary relationship with my massage therapist, Libby, who works at the Wandermere Elements Therapeutic Massage. By the way she mashes my back, kneads my quads, and spirals her elbows in my butt, you’d think the last thing I’d do is schedule another 80-minutes of anguish with her. Yet I find myself sitting in the lobby, staring at the three pictures on the wall that represent what nature is supposed to exude: calmness. Perhaps it’s the calm before the storm, so to speak. How else can I justify the utter excitement I feel, knowing the muscles that have worked so hard to carry me through each and every training day will soon meet the strength and skill of Libby’s hands?

My friend greets me at the door and leads me back to the dark room of calmness. The soothing music hardly drowns out the list of “problem areas” I make Libby aware of. Quite frankly, I don’t know why I always repeat my-self, as she has yet to miss a muscle that isn’t already aching or tight, just by her skill alone. She simply stands, lis-tens, and then exclaims calmly, “I’ll go get some heat. You lay on your stomach.”

Let the “therapy” begin.

Libby starts by poking and prodding my back, coaxing muscles to literally jump out into her hands using her touch alone. It’s like a game of hide-and-seek, but upon finding the culprit muscle, she tackles it with whatever tool she finds most useful—her thumb, her forearm, her elbow. I know Libby for her deep tissue technique, and so her thumbs, her forearms, and her elbows hardly do the work her entire body weight can do far better.

Then she has me roll over so she can target my legs, perhaps the most tortured part of my body. With all the cy-cling and running I do, I usually arrive at Libby’s doorstep with quadriceps riddled with knots, hips resistant to move-ment, and butt cheeks whose muscle mass makes a great target for impending elbows. I know when Libby warns me to “take a deep breath,” I’m in for a soft tissue mobilization that will leave me sweating and breathless (I may inhale, but I forget to let it out). For Libby, one time isn’t enough. God blessed humans with just about two of everything, and for me, those “two of everythings” come with a whole load of prob-lems.

What makes Libby so genuine and perfect as my massage therapist is her ability to target my muscles using her uncannily precise tools: her hands. Libby’s deep tissue experience may hurt, but the result is why I keep going back. She does the job exceedingly well. In all the pain and sweat, her conversation keeps my attention on her instead of on my screaming muscles. Her nutrition ideas continually inspire me to try new recipes and foods, and her jokes make me laugh through tears of pain that blind my vision.

As I write this, I look forward to my next massage with Libby I have scheduled tomorrow. While my mind may know what this body is in for, thankfully, my muscles do not. If you haven’t tried a massage, I suggest you delve in and see what the experience is all about. Perhaps the deep-est of deep tissue isn’t the right place to start. Maybe it is. Either way, consider seeking the massage therapy services offered by Ele-ments. Let me know if you have any questions or would like some rec-ommendations. I have plenty to offer.

11114444

INGREDIENTS:

3 cups jasmine rice, steamed

2 skinless, boneless chicken breasts, cut

in small cubes

salt and pepper to taste

1/4 teaspoon crushed cayenne pepper

1/2 large yellow onion, minced

3 cloves garlic, minced

2 scallions, chopped

3 egg whites, scrambled

1 whole egg, scrambled

1 red bell pepper, chopped

1/2 cup fresh pineapple, cut into 1/2 inch portions

3 Thai chili peppers (optional)

4 tsp vegetable oil

4 tsp low-sodium soy sauce (or more to taste)

2 tsp fish sauce

*Thank you Spokane Dinner Club for the Recipe

DIRECTIONS:

Prepare rice ahead of time according to package instructions. I steamed ours. It's best if it's made slight-

ly on the dry side.

Heat a wok on a high flame. Meanwhile, season chicken with salt, black pepper, and cayenne pepper.

When the wok is very hot, add 2 tsp oil. When the oil gets hot, add the chicken and cook on high a

few minutes, tossing so that it browns all over. Remove chicken from wok and set aside, add the eggs

and cook a minute or two until done. Set aside.

Add the remaining oil to the wok and add the onion, bell pepper, scallions, and garlic. Saute 1 minute,

add the Thai chili pepper, and pineapple and stir in all the rice. Add soy sauce and fish sauce stir to

mix all the ingredients. Keep stirring a few minutes, then add egg and chicken back to the wok. Adjust

soy sauce if needed and stir well another 30 seconds. Serve with toasted coconut, and fresh cilantro.

Thai Fried Rice

11115555

Ingredients:Ingredients:Ingredients:Ingredients:

3 cups—Rolled Oats (not instant)

1 cup—Flaked Almonds

1 cup—shelled sunflower seeds

11/4 cups—Semi-sweet Choc. Chips

11 oz.—Sweetened Condensed Milk

1/4 cup—Coconut oil

Thank You Rosi Guerrero for the recipe!

Directions:Directions:Directions:Directions:

Turn oven onto 325 F. Grease the baking sheet. Combine all 6 ingre-

dients in the bowl. Mix very well. Mixture will be stiff. Put into the bak-

ing sheet. Press down evenly using waxed paper. Bake on the cen-

ter rack in the oven for 30 minutes or until golden. Cool on wire rack

for 15 minutes. Cuts into 20 bars.

Healthy

Chocolate Chip

Granola Bars

11116666

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, offered

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 Face-

book.

• Continue to post & check for any

training swim/ride/run on the Fo-

rum, Facebook page and/or send

out an email! We encourage all of

you to post your workouts there as

well!

• Fitness Fanatics holds a Thursday

night “shop ride” starting at 6pm. All

levels welcome.

Upcoming Events:

• April 24th, Fitness Fanatics Shop-

ping night. 6:30-8:30pm, w/ appe-

tizers & beverages! Come get the

new season gear you need!

• June 15th, Kids Triathlon Sign up to

volunteer on the forum and/or con-

tact a board member

Races:

Check Forum “Races” for other posted

events. Also find lots through Race Rag ,

active.com & various online sources.

• 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, Medi-

cal Lake

• Sept. 21st Grand Columbian Tri,

Electric City

Next Membership Meeting:

Join us at Twigs every 3rd Wednesday

of the month, next meeting will be:

May 15th 6:30pm

April ~ May 2013April ~ May 2013April ~ May 2013April ~ May 2013