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November - Penticton Triathlon Club


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									                                  Penticton Triathlon
                                   Club Newsletter
                                                                                                   Issue: Nov/Dec 2007

     Triathlon Club

President    Richard Szabo
            James Palanio
            Ryan Mahaffy                               What Leads One to TRI?
Secretary   Brad Lee
                                   “   If we all did the things we are capable of doing, we would
                                                      literally astound ourselves.”
     CLUB E-MAIL:                What Thomas Edison failed to mention is that we can’t always realize what we are capable
  bradxtlee@yahoo.ca             of until we find ourselves facing something that puts us in a position of having to, or
                                 needing to find out. There is nothing like the sport of triathlon to test this within us!

                                 Generally, there is one underlying reason that triathletes start in this sport, but most will say
  We’re on the Web!              what they end up getting from it is so much more. It becomes a lifestyle because the
          See us at:             benefits are so influential within their lives - weight control, blood sugar management,
www.pentictontriathlonclub.com   increased energy, improved physical and mental health, self confidence, the list goes on.

                                 The training provides an avenue to really improve some valuable life skills. You constantly
                                 have to conquer the battle between mind and body. You have to become disciplined to do
                                 your training. You have to learn the details about nutrition and how to feed your body
                                 properly for optimum health and energy. Definitely, you have to hone up your time
                                 management skills, and there are constantly things that happen from injuries to flat tires
                                 that can often mean an attitude adjustment to keep the goals of the day or week in
                                 perspective. You really have to learn to roll with the punches!

                                 There certainly are a lot of people who race for the shear competitiveness, but what I found
                                 most evident is that there is a true celebration amongst everyone in just participating and
                                 doing what it takes to get across a finish line, in any race, of any size.
                                 Race day is just a really long, hard work out day, but when you hear the beep of your timing
                                 chip as you cross over the finish line, the realization of all that you learned and overcome in
     Newsletter Editor
                                 the training and process to get yourself there is pretty darn empowering!
      Sandy Ferguson
                                                                                                               ~ Sandy Ferguson

                                                                 Did You Know?
                                 Did you know there were a number of people nominated for year end awards this year but
                                 unfortunately, they were not members of the Penticton Triathlon Club? It is still not too late
                                 to get your membership for the 2008 year. Memberships can be purchased at Peach City
                                 Runners. $15 Tri Club membership fee and you can pay your $30 TriBC Membership fee
                                 as well for a package of $45
                           2007 Year End Awards Banquet
Held with the Penticton Pounders at Martini’s on
Martin, the Tri Club year end awards banquet was a
sold out event with fabulous food and an evening full
of reminiscing, congratulating, and …..??? I’ll let the
pictures from the after party tell the stories!!

Volunteer of the Year    Jenny Andrews
Rookie of the Year       Ryan Mahaffy
IronSpirit Award         Len Silvius
Female Veteran           Lydia Miller
Male Veteran             Steve Hardwicke
Female Long Course       Gloria Woolner
Male Long Course         Dave Matheson
Female Short Course      Joanne Montgomery
Male Short Course        Brian Schroeder
Performance Elite        Tom Evans
Performance Junior       Rob Smith
                                                        INDOOR CYCLING TRAINING
                                                                 Mondays 7 pm
                                                          $25 per month or $7 drop in
                                                  For more information contact Jenny Andrews
                                                    * Personal Triathlon coaching available *

                                     Dating A Triathlete
                "If your relationship still works, you could be training harder"

                                   "I am an outdoors type of person."
    Really means: I train in any type of weather. If it's raining, snowing, 90 degrees w/100 percent
 humidity, or winds gusting at 30 km/h. I don't want to hear any complaints because I will still train in it
                           and you're just a big wuss for complaining about it.

                                       "I enjoy riding my bike."
 Really means: with or w/o aero bars, alone, or in a pace line, I don't care. If you can't do a spur of the
moment 30 miler then you're not my type. I will let you draft, but if you can't hang and I drop you - I will
see you later. I am a capable mechanic, but don't expect me to change your flats or tune your bike. You
                                   need to learn that on your own.

                                             "I enjoy jogging."
    Really means: Let's run hills until we puke. I have just as many shoes as you only mine are better
                           because they are functional and all look the same.

                                            "I enjoy dining out."
   Really means: I enjoy eating out, in or anywhere else I can find food. Don't be shy because with the
 amount of food I eat, you can have that main entree instead of a salad and you will still look as though
you eat like a rabbit in comparison. Don't get your limbs too close though as I may take a bite out of you.
  Most importantly don't expect any taste off my plate unless you can bring something to the party like
more food. Eventually though if your not burning 4,000 calories a day your going to plump up and have a
    terrible complex due to watching me eat deserts and not gain any weight. Friends and family will
eventually decide not to dine with us anymore due to my horrid table manners. Oh, and don't ask me any
 questions during breakfast, Mid Morning Lunch, Lunch, Afternoon lunch, dinner or Recovery Dinner as it
                                   does not lend to efficient food intake.

                                    "I enjoy quiet walks on the beach."
  Really means: Walks on the beach warming up into an 8 mile run and then plunging myself in the lake
for a 2 miler. If you get in my way you're going to find out what mass start is and let me assure you that
                                         you don't want to find out.

                                   "I find fulfillment in charitable work."
   Really means: If I am not racing, I am volunteering and I expect you to be there along side me as I
 stand out in 90 degree weather for 8 hours handing out sports drink to cyclists going 20 mph. Just stick
                         the ol' arm out there and hope it doesn't get taken off.

                                "I enjoy sharing quiet moments together."
 Really means: It's taper time. Just back off because I am strategizing and in a pissy mood because I am
                              worried about my "A" race and can't workout.
                                        "I enjoy site seeing."
  Really means: Lets grab a mountain bike and get our HR's up to 90%. There's plenty of time to look
                 around on the descent as trees and bushes whiz by you at 40 mph.

                                 "I enjoy road trips and leisurely drives."
  Really means: You have your choice of Wisconsin, Idaho, Florida, California, Arizona, and Canada, but
don't expect to do much site seeing. If I get enough support from you we might be able to include Hawaii
                                                 in there.

                                        "I am an active person."
Really means: Aside from my 40 hour job, and the 8 mandatory hours of sleep a night. 10 hours a week
 are devoted to me during the off-season and 20 during race season leaving us 4 hours. 2 of which are
   spent inhaling food and you not talking to me, so let's make the best of the 2 hours we will spend
together on average each day. If you are a licensed message therapist or chiropractor this would make
 the most optimal use of our time together. Nutritionist is also acceptable, but I probably already know
                                          just as much as you.

                                     "I like stimulating conversation."
  Really means: while we are running, we can talk about food. Then we can talk about how we decided
what to wear on this run based on the temperature at start time versus the temperature at the time we
expect to finish, how horribly out of shape we are, how many miles we did last week, and how many we
                     will do this week and next week. Then we can talk about food.

                                  "I enjoy relaxing soaks in the tub."
 Really Means: I'm going to stop on the way home and buy two bags of ice, throw them in the tub with
                     some water, and sit in this torture chamber for 30 minutes.

                                  "I'm interested in photography"
Really Means: My camera is permanently perched on a tripod in front of my trainer. I obsess over taking
               photos of my bike position and analyzing them to get the perfect setup.

                                         "I'm into ‘in’ technology"
  Really Means: My HRM and bike computer are my best friends. Until you can give me some hard data
 that can improve my training, don't bother trying to buddy up to me. You could one day break into the
            top three if I find you as entertaining on long runs and rides as my mp3 player.

    Having problems counting the laps in your pool workout?
    Try using the letters of the alphabet for each 25 or 50 instead of
    numbers. Since they don’t repeat like numbers do they tend to be
    easier to remember!
                                                                 Physio Wisdom
                                                              Submitted by Tracey Pope

                                                           PERFECT RUNNING FORM
                                      “The body mirrors the mind and soul, and is much more accessible than
                                      either. If you can become efficient at listening to your body, you will
                                      eventually hear from your whole self.”
                                                                                            ~ George Sheehan

                                      The next time you go for a group run or are at a race, take a look at your
       “Recovery is just as           running comrades. There are as many interesting running styles as there are
     important as all the hard        colorful personalities in the sport of triathlon! Have you ever wondered
     miles you put in the pool        what exactly IDEAL running technique is?
         and on the road.”
                                      In swimming, we spend a lot of time on technique. The concepts of stream-
lining and body roll are pretty much engrained into our brains, thanks to some excellent coaching at the pool.
Likewise, in cycling, we obsess over an efficient pedal stroke. What about running? I think that many of us are
guilty of just “going for a run.” We may do hill repeats, interval training or tempo runs but very few of us address
our biomechanical running errors regularly.
What is ideal running form? There are lots of opinions and lots of really technical lingo. Here are some key
things you should know:

           o High cadence: >88 strides per minute; yes, you read it correctly, both your right and left feet have
             to hit the ground 176 times in a minute! Practice this!
           o Slight forward tilt of the trunk: Many runners run too upright and are completely unaware of this!
           o Horizontal pelvis: Not a lot of movement happening here.
           o Shoulders relaxed and even, but not low
           o Elbows flexed 80- 100 degrees
           o Relaxed hands, should almost brush hips
           o SOFT heel strike OR midfoot strike
           o Quick, barely visible pronation with immediate resupination
           o Minimal upper respiratory breathing- lower ribs should expand

Adding technical running drills to your training regime will help your run more efficiently, faster and injury-free!
Here is a workout that I do once a week. I choose drills that I believe address my particular set of running
imperfections. (Believe me, there are a lot!)

Tracey’s running drill workout:
Warm up run-easy, progressing to moderate running pace 30-40 minutes
Running A’s (marching) 1 minute                                                           Tracey Pope
Lunge walking with a trunk twist –45 seconds                                    Physiotherapist, Manual Therapist
Running C’s (kicking butt) 1 minute                                                Sports Clinic at City Centre
Skipping (smooth skips with perfect arm action) 2 minutes                                250-487-1455
Thirty step ups on a park bench
Thirty side step ups on a park bench
Repeat all drills
Easy 10 minute run

Of course as in any sport, instruction in ensure proper drill technique is invaluable.
I hope I have inspired you to get out there and run better than ever!
                                          THE GREY CUP BEER MILE
                                                 by Sarah McMillan
In the vast world of extreme sports,
there exists a sub-culture at its
heart, best known as "digestive
athletics". The most famous,
glorified, respected, and celebrated
of all the events of this underworld is
the Beer Mile.

The foundation of any true beer mile
is built upon two things: drinking
beer and running a mile. The most
common format of the beer mile
requires a single participant to drink
a full-sized beer (minimum 5.0%
alcohol), run a quarter mile, then
repeat the process three times. This
results in the consumption of four
beers and the running of four
quarter miles (hence the beer mile).
The entire process is timed. The
time is often used as a measuring
stick of competency!.

Thank you to everyone who came
out for the Penticton Tri Club Beer
Mile race held on Grey Cup Sunday.

Though the weather was a little
frigid, no so were the participants.

Some very astonishing times were
set. Jeff Symonds, took the win with
an amazing 6:29:58. His blazing
fast run matched his guzzeling
tunnel of a throat. He threw his
head back and downed those Pabst
Blue Ribbons (5.9% by the way!)            Athletes and spectators succumbed
like it was nobody’s business. Jeff,       to complete sock envy as Neil
your mom will be so proud.                 Macdonald stormed down the track
                                           in his shorts and compression socks
Dave Matheson was second at just           combo. Surely a trend that will take
under the 7 minute mark and was            off here in Penticton after this debut
quoted after the race as saying,           of awesome style.
"That     is  something  I   have
always dreamed of, to go under 7           A huge thank you to the volunteers
minutes, now I can cross that one          and spectators, including Ellis, our
off my list."                              official timer, and a special thank
                                           you to Donna Sawchyn for hosting
                                           an excellent after party.

                                           Jeff Symonds             6:29:58
                                           Dave Matheson            6:56:29
                                           Neil Macdonald           7:49:02
                                           Sarah McMillan           9:06:10
                                           Ryan Mahaffy             10:09:67
                                           Doug Pryde               11:47:01
                                           Brad Lee                 12:50:12
                                           Christine Ostrom         14:17:21
                                           Stan Andrews             17:03:06
    ** Meet A Local Triathlete **
Name:              Alan Clarke
Age:               52
Occupation:        Accountant- Retired August 2004
Started Triathlon: 1994
Coach:             none
Key Motivation:    Fitness / Challenge / Fun / Satisfaction / Achievement
Best Advice Received: Do not over-train / don’t do too many short events
                   when preparing for Ironman/long events.
Races Done:        14 Sprint triathlons / 5 Olympic triathlons / 5 Ironman
                   triathlons / 4 Marathon runs / 8 Half-marathon runs / 2
                   12-km runs, 38 races in total to Aug 2007
Favorite Food:     Ice cream
Favorite Beverage: Orange juice
Pet Peeves:        Slow drivers / weeds and cat poop in my garden /
                   conflicting and contradictory advice from others / stuff,
                   especially health & nutritional products and physio
                   treatments, that doesn’t work for me like the supplier
                   says it does for others.
Favorite TV Shows: Deal or No Deal / The Price Is Right / C.S.I.-all of them
                   / Jeopardy / Survivor / Sports, any from golf to football
                   to hockey to basketball.
Dream Vacation:    a trip to somewhere sunny and warm, private and
                   secluded with a compatible, adventurous, energetic
                   female companion.

1. What got you interested and started in the sport of triathlon?
I wanted to see how fit I was, after spending years going to aerobics classes and working out on my own (ie. whether all of those
aerobic classes and workouts made me fit enough to complete / compete in a triathlon).

2. What do you think is your strongest and weakest area in the sport?
If you look at my results compared to others in my age category, you would have to say that I am weak in all areas (swim / bike / run).
However, if anything, I am a runner. My swimming has improved to the point that, although I am still not very fast, I have no problem
with the swim in any of my races. My challenge has been to become a better biker, especially learning how to survive the long 4-7 hour
bike rides (with the nutritional and other challenges that they include, and the pressure that they put on my body/back). In short races,
my ability to maintain my pace through the whole race is good, and I usually have something left to sprint to the finish line at the end of
my races. I especially like to try to “reel in” (ie. pass) people in front of me on the run to the finish line.

3. What do you enjoy doing during your down time?
I like to grow vegetables, fruits, and flowers.

4. How do you think triathlon has changed you or impacted your life?
It has given me lots of motivation to stay fit, so that I can compete in races, triathlons and running races. It has given me goals to aim
for, either improving on my last race’s performance / results, or just experiencing the satisfaction of crossing the finish line after giving
my best effort. It has challenged me to test the limits of my abilities, which are more modest / limited than I wish that they were.

5. What is the hardest thing you’ve had to overcome in your journey through this sport?
I suffer from problems with my back, perhaps caused by an old shoulder injury, which seriously hampers my ability to compete in very
long events, and which makes regular training and shorter events uncomfortable, if not painful. I expect that back pain will eventually
force me to the sidelines.

6. What is your ultimate triathlon goal for yourself?
I have finished two of the four Ironman races that I have entered (2003,2004). I want to finish one more (2007), and then I think that I
will restrict myself to the Sprint and Olympic distance races, unless the condition of my back dramatically improves. If my back were to
get better, I would love to continue to do 3 half-marathons, and 3-6 triathlons per year, including Ironman each August. I have told
myself that one year it would be fun to do all of the local Sprint and Olympic distance races in the Okanagan valley/Shuswap area – you
could probably do close to 10 over the course of the spring and summer from Kamloops / Salmon Arm to Oliver / Osoyoos.

7. What is something very few people know about you?
Good question; probably a lot of things. How about this: my favorite, and most effective, pre-race / night-before a race meal seems to
be a hamburger and fries, usually at A&W. My races after such a meal have always been a success.
                                            Do I need a Coach?
Coach or no coach? It is a question asked by just about every person from newbie to top age grouper at some time
or another. It is a no-brainer for any professional athlete in our sport, so why is it questioned by amateurs?

There certainly is no end to the number of people promising greatness. Different coaches work in different ways.
Some work only over the phone or internet, others will work with you face to face, and a growing number work in
group settings. Some provide tough love, others coddle and cosset. There is certainly no standard fee structure
either. A few coaches will even demand a commitment of a certain length of time, where others are pay as you go.

The question I ask is why try and reinvent the wheel when a coach knows the ins and outs of triathlon and how to get
you through a program that is goal orientated but makes you finish feeling great and wanting more each and every
workout because they’ve come to really know you and your abilities. Their job is to put together an appropriate
training program that truly fits your lifestyle and time constraints and includes all the ingredients of the recipe to reach
your goals. It is their job to make the most of your natural abilities and find ways to work around your weaknesses,
and to help you select events for which you are adequately prepared to prevent injuries.

So, how do you make sure you choose the right one? Because different individuals will thrive under different kinds of
coaches, there's no way to answer that question definitively.

If you think you really do have all the knowledge and motivation you need to go it on your own, there are alternatives
to hiring a coach to provide you with a training schedule. The internet has a ton of sites that offer free training
programs geared to the size of race you would like to do. Many of them are actually quite good and if you stick to
them can get you to your goals. What is missing however, is the rest of the recipe. A ‘canned’ training program will
not be able to take into account your uniqueness in terms of fitness background, current abilities, time restraints,
illness, injury, or all the other disruptions that will inevitably affect your training.

Books can also help to describe how to improve or develop a skill, but having an observer critique the skill and
provide feedback is far easier than trying to do it yourself.

If you have a good triathlon club most likely you can get most of what you need through that source. Just remember
that 10 people have had 10 different experiences and you will end up hearing 10 different things!!
                                                                                                     ~ Julien Ashton,
                                                                                    The Daily Resource for Triathletes
                             Newsletter Title HAVE TRIATHLON FEVER WHEN... 9 of 9
Mission Statement              YOU KNOW YOU
   October 26, 2005
                                You put your swim goggles on, just to turn on the lawn sprinkler.
To encourage and                You assign wave-starting times for your kids to run through the sprinkler.
develop participation in        You lay out your pajamas on a towel, transition-style, on the floor next to your
triathlon and duathlon in       bed.
the South Okanagan &            You eat over the table in the aero-position.
Similkameen                     Fine dining still includes a sport drink bottle.
                                Your church shoes are Look and SPD compatible.
• provide training              Your idea of candy is Powerbars and Powergels.
  opportunities                 You record nightly splits for getting ready for bed such as bathing, brushing your
• developing events that        teeth, and putting on pajamas.
  encourage new                 You bring clip-on aerobars for the grocery cart and have your route through the
  triathletes                   store down to a science
                                You run your 10K’s in a Speedo.
• provide some financial
                                You buy a car to match your bike.
  support for members
                                Your most important accessory on that new car is the bike rack.
  traveling to participate
                                You wear a heart rate monitor to mow the lawn.
  in Championship races,
                                You consider standing in the Communion line at Church drafting training.
  or to youth that show
                                You require your employees to complete a triathlon for their yearly raise.
  particular promise and
                                Your idea of formal attire is a Quintana Roo Long john and your best pair of
  dedication to the sport
                                warm up pants.
• provide library,
                                All of your fine jewelry is made up of triangular shapes.
  coaching, and website
                                You believe there should be a triathlon training reality show.
                                You believe that Disney World should have a Triathlon Kingdom.
                                You believe that all motels should be required to have at least a 25-meter lap
                                You show up with your goggles and bicycle at run races.
                                You tell everyone that your athletic background is triathlon.

                             GROUP TRAINING:
                             Swim   Pool workouts are Monday, Wednesday, and Friday mornings at 7am.
                                    Coach – Karl Donoghue

                             Bike   Wednesday evening rides are finished due to darkness. Group mountain
                                    bike rides are now happening! Meet at Smith & Co Saturday mornings at
                                    9:00am – road and trail riding

                             Run    Tuesday and Thursday’s leaving at 5:30pm from Peach City Runners.
                                    Sunday Mornings - See the Pounder’s web site for current info

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