Member Newsletter

Hey team! I hope this winter has been treating you well. It’s hard to believe that I’m already sending out the February newsletter and that Got Energy is just a few short months away. Whether you’re doing triathlons to compete or just doing them for fun, it’s time to put some serious thought into what you want your season to look like (if you haven’t done so already). Whether you’re hoping to cross the finish line at first triathlon or PR in an Ironman, it’s incredibly important to have a goal. I recently read a quote that went something along the lines of “a goal without a plan is nothing more than a dream,” and I couldn’t agree more. Thankfully, we have some training opportunities and events that will help you reach the goals that you’ve set. In the next month we’ll be facilitating our monthy triathlon time trial, offering swim video sessions, organizing group swim times and hosting another seminar session (it is next Monday and is on training plans - how perfect!) And, we also have a new recipe section by Angie Smith. Each month she’ll be sharing tips to help us recover and refuel properly for our next workout. So, check out the newsletter to see what’s going on, and be sure to let us know if there is something we can do to help you reach your goals this year. Hannah Hoaglund President

Welcome!
A big hearty welcome goes out to our newest members. The following people have recently joined the Bluff Busters tri team: Shannon Brozak Jennie Hartzheim Denise Probert Nancy Gansen Sridhar (Vijay) Hari Rod Perry Russ Leeser Nate Ganrude Bruce Hegge Vern Weisensel Barb Sims (Welcome back!)

Member Newsletter
On January 21, we held our first triathlon seminar of the season. Scott Cooper presented information about metabilism and nutrition to the group of 40+ athletes. If you missed the presentation, check out the powerpoint presentation here. We are also hoping to have a video recording of the presentation soon. The next session on training plans will be held next Monday, February 18. See below for a complete list of the scheduled dates and topics. Come to learn more about the sport and socialize with your teammates and friends. All are welcome! Seminar Dates and Topics: February 18: Training plans, by Scott Cooper March 18: Getting techy, by Mike Bouska April 15: Strength and flexibility, by Scott Cooper and Mike Bouska May 20: Race strategy, by Scott Cooper Location: Schmidty’s (3119 State Road, La Crosse). Time: 6:00–7:30 pm (socializing 6:00–6:30, seminar at 6:30) We encourage you to come early to order drinks and food.

Triathlon Seminars

If you haven’t had a chance to renew your Bluff Buster membership, or if you’d like to join the club, be sure to do so soon. Our online registration process makes it easy! You will find the online registration information on our blog here.

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Membership Dues

Swim Form Video Analysis
Our first swim stroke video analysis will be on February 26. If you’re hoping to improve your stroke, please join us. During each session, Scott Cooper will be filming swimmers above and under water as they swim the legth of the pool. After the recordings, he will be reviewing and analysing the videos. Then, he will recommend drills and exercises to help improve your form and correct any flaws in technique that he identifies. We will be distributing the swim videos via email after the session. The session times and locations are as follows: Tuesday, February 26 at 6:00–7:00 pm, La Crosse Y pool Thursday, March 14 at 7:00–8:00 pm, North Y pool Please rsvp to Scott at scooper@uwlax.edu if would like to attend either or both sessions. The sessions (and an evening pass to the Y) are free to all Bluff Busters members.

Click here to view a sample swim taping

Swim Groups
The informal group swim sessions have started this week! The sessions will take place at the following days/times this winter: North Y: Tuesdays 5:30 am Thursdays: 5:30 am Sundays: 10:00 am Y Main: Tuesdays 5:30 am Fridays: 5:30 am Sundays: 10:00 am

Member Newsletter

We’ll be keeping the sessions really laid back so people come and go whenever they like. Blake Becker, a professional triathlete and coach from Madison, has offered to write three levels of swim workouts for those who are interested. The workouts are free to all 2013 paid members (but, you’ll need to have a Y membership if you’d like to swim at the Y). He has sent the workouts to those who took the swim survey. If you did not take the survey, but are interested in recieving the workouts, please email us at bluffbusterstriteam@gmail.com

Blake Becker Multisport Coaching (Team BBMC) provides each athlete with various level’s of coaching, based on where the athlete lives, what the athlete’s goals are and how much time the athlete has available to train and recover. Team BBMC not only guides each athlete to accomplishing their goals, but also helps educate them on the “why” of each workout, as well work to integrate endurance sports into their everyday life, as seamlessly as possible and in a way that is sustainable over the long term. For more information on Team BBMC, Coach Blake’s background and what they may be able to do for you, visit www.blakebecker.com

Looking for a way to track your fitness progress this winter (and win a prize or two from Subway along the way)? Join the Bluff Busters as we perform monthly triathlon fitness tests, or time trials. The next Fitness Test will be held this Sunday, January 17, at the North Y. We will start the swim test at 10:30. The bike test will start at 11:15 am in the spin room followed by the run on the treadmills or track afterwards. A big thanks to Francis for helping us set up the spin room so we can all bike together and not have to fight over the 4 bikes in the cardio area. We are offering the same two distances as we did in January: a short course of 200 yard swim with a 15 minute bike and 15 minute run test, and a longer course of 400 yard swim with a 30 minute bike and 30 minute run test. All members are encouraged to participate, no matter what your fitness level or race goals. Remember, this is a race against the previous month’s self, not everyone else. The most improved athletes (one male and one female from each course) will win the prize for February’s competition. Congratulations to January’s winners: Short course male and female: Randy Gibson Julie Van Den Heuvel Long Course male and female: Jamey Makepeace Jane Stull

Member Newsletter

Monthly Time Trials

A big thanks goes out to Subway for sponsoring this event!

USAT National Championships in Milwaukee on Aug 10 & 11:

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2013 Races

No qualification is required for the Sprint distance. Qualification is required for the Olympic distance. Check USAT website for requirements. Qualification may be from any USAT sanctioned race between 7-21-2012 and 8-2-2013. Must finish within top 10% of age group at any USAT sanctioned tri within time frame or finish in top 33% at special qualifying races (Hammond, IN on June 2 or Omaha on July 21). 2014 ITU World Championships for Spring and Olympic distances will be held in Edmonton, Canada. Qualification for these World Championships will be the USAT Nationals in Milwaukee on August 10 and 11.
13-Apr 13-Apr 21-Apr 21-Apr 4-May 4-May 5-May 5-May 5-May 11-May 11-May 18-May 18-May 18-May 18-May 19-May 25-May 1-Jun 2-Jun 2-Jun 2-Jun 2-Jun 2-Jun 8-Jun 8-Jun 9-Jun 9-Jun 9-Jun 9-Jun 9-Jun 15-Jun 15-Jun 15-Jun Reedsburg, WI Onalaska, WI Oshkosh , WI Onalaska, WI La Crosse, WI La Crosse, WI La Crosse, WI Neenah, WI La Crosse, WI La Crosse, WI Barron, WI Galena, IL Houston, MN Holmen, WI Blaine, MN Albert Lea, MN Rochester, MN New Brighton, MN Green Bay, WI Palo, IA Lake Mills, WI Buffalo, MN Hammond, IN Elkhart Lake, WI Independence, MN West Salem, WI Lawrence, KS Waterloo, IA Brooklyn, IA Winona, MN Sherwood, WI Davenport, IA Fairmont, MN Half-Marathon, 5K 2nd Annual FireHouse 5K Run Walk Half-Marathon, 5K Midwest Security American Cancer Society 5K Fitness Festival: Bike Time Trial: 2.5 mi up Grandad's Bluff Fitness Festival: Half-Marathon (Volunteers Needed) Fitness Festival: Bike Road Race Paper Discovery Duathlon: 2-19-2 Fitness Festival: Cycling Criterium Race River to Ridge 5-mile Run BACC Icebreaker: Sprint (pool swim) Galena Duathlon and Triathlon: Sprint (USAT) Root River Triathlon: Canoe - Bike - Run Morris Challenge: 5K run on Half-way Creek Trail Sprint Triathlon (USAT) Land Between the Lakes Triathlon: Sprint Marathon & Half-Marathon (Sat & Sun) New Bri Tri: Sprint (USA???) Triathlon: Sprint & Olympic (USAT) Pigman Sprint Triathlon (USAT) Lake Mills Triathlon: Sprint (USAT???) Buffalo Triathlon: Sprint & Olympic (USAT???) Leon's Triathlon: Olympic (USAT) (special qualifier for Nationals) Sprint & Olympic Triathlons (USAT) Liberty Triathlon: Sprint & Olympic (USAT) Got-Energy Triathlon: Sprint & Olympic Ironman 70.3 Accel Triathlon Sprint and Olympic (USAT) Holiday Lake Tri: Sprint (USAT) Trinona: Sprint & Olympic (USAT) High Cliff Triathlon: Sprint & Half-Ironman (USAT) Quad Cities Tri: Sprint (USAT??) Fairmont Triathlon: Sprint & Olympic

Member Newsletter
16-Jun 22-Jun 22-Jun 22-Jun 23-Jun 23-Jun 29-Jun 29-Jun 29-Jun 29-Jun 29-Jun 30-Jun 30-Jun 6-Jul 6-Jul 6-Jul 13-Jul 13-Jul 13-Jul 14-Jul 20-Jul 21-Jul 21-Jul 21-Jul 27-Jul 28-Jul 28-Jul 28-Jul 28-Jul 3-Aug 3-Aug 3-Aug 4-Aug 4-Aug 4-Aug 10-Aug 10-Aug 10-Aug 10-Aug 11-Aug 11-Aug 17-Aug 18-Aug 18-Aug 18-Aug 23-Aug Lake Zurich, IL Duluth, MN Winneconne, WI Hudson, MN Rochester, MN Couer d' Alene, ID Manitowish Waters, WI Brice Prairie, WI Cedar Falls, IA Verona, WI Hudson, WI Holmen, WI Mankato, MN La Crosse, WI Viroqua, WI Pardeeville, WI Muncie, IN Minneapolis, MN Danville, IA Pewaukee, WI Egg Harbor, WI Omaha, NE Iron Girl Sprint Triathlon Grandma's Marathon & Half-Marathon Mighty Wolf Triathlon: Sprint My First Tri: Sprint Triathlon: Sprint & Olympic Ironman Triathlon Just Tri It Triathlon: Sprint

2013 Races (continued)

Brice Prairie Time Trials: 40K bike individual and team Trekman Tri: Sprint (USAT pending) Wisconsin Triterium Tri: Sprint (USAT???) Croixathlon Tri: Sprint (USAT???) Y30 Race: 30-mile road bike race North Mankato Tri: Sprint Chileda Classic: 10K Run Triathlon: Sprint Sprint Triathlon (USAT???) Ironman 70.3 (USAT) Lifetime Fitness Triathlon: Sprint & Olympic (USAT) Lake Geode Challenge Tri: Olympic (USAT) Triathlon: Sprint (USAT) Door County Triathlon: Sprint (USAT) USAT Regional: Sprint & Olympic (special qualifier for Nationals) Racine, WI Spirit of Racine: IM 70.3 (USAT) Egg Harbor, WI Door County Triathlon: Half-Ironman (USAT) Adams, WI Castle Rock Triathlon: Sprint Lake Placid, NY Ironman USA (USAT) Chisago Lakes, MN Triathlon: Half-Ironman & Sprint (USAT) Dousman, WI Tri-ing for Children: Olympic & Sprint Triathlons (USAT) Waseca, MN Sprint & Olympic (USAT) Hayward, WI Firehouse 50: Bike Races (Friday thru Sunday) Cleveland, WI Dairyland Udder Tri: 1/2 Iron Distance (USAT) Wausau, WI Sprint & Olympic Triathlons (USAT ??) Benton Harbor, MI Steelhead Ironman 70.3 (USAT) Oshkosh , WI Oshkosh Triathlon: Sprint & Olympic (USAT) Benton Harbor, MI Ironman 70.3 Steelhead (USAT) Minocqua, WI Olympic & Sprint Triathlons Blackhawk Challenge Triathlon: Sprint Prairie du Chien, WI West Salem, WI Wave Open Water Swim: 0.5 mile, 1.0 mile, and 2.0 mile USAT Age Group National Championship: Olympic Triathlon Milwaukee, WI Milwaukee, WI USAT Age Group National Championship: Sprint Triathlon Wis Dells, WI Rev3 Triathlon: Olympic & Half-Iron Distance (USAT) Portage, WI Silver Lake Triathlon: Sprint Mont-Tremblant, CAN Ironman Triathlon Palo, IA Pigman Triathlon: Half-Ironman (USAT) Fon du Lac, WI Race the Lake: 90 mile Bike Race around Lake Winnebago Chicago, IL Triathlon: Super Sprint

2013 Races (continued)
24-Aug 24-Aug 25-Aug 25-Aug 25-Aug 25-Aug 31-Aug 1-Sep 1-Sep 8-Sep 8-Sep 14-Sep 15-Sep 15-Sep 22-Sep 28-Sep 6-Oct 12-Oct 13-Oct 13-Oct 3-Nov 10-Nov Rhinelander, WI Manitowoc, WI Pleasant Prairie, WI Chicago, IL Louisville, KY Duluth, MN Hudson, WI Des Moines, IA Belleville, WI Madison, WI Henderson, NV Lake Geneva, WI Baraboo, WI Holmen, WI Bloomington, MN La Crosse, WI Minneapolis, MN Kona, HI Anderson, SC Chicago, IL Norwalk, WI Madison, WI

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W.I.L.D Hodag Mini-Tri: Mini Sprint Manitowoc-Two Rivers Sprint Danskin Triathlon: Sprint (women only) (VERIFY DATE) Triathlon: Olympic & Sprint (USAT) Ironman - Louisville (USAT) Superior Tri: 1/2 Iron Tri (USAT) St. Croix Valley Triathlon: Sprint & Olympic (USAT?) Hy-Vee Triathlon: Sprint & Olympic (USAT) Sugar River Tri: Sprint Ironman Wisconsin Triathlon (USAT) Ironman 70.3 World Championship (USAT) Triathlon: Olympic & Sprint Devils Challenge Triathlon: Sprint Tri-Quest: Run-Bike-Golf Iron Girl Sprint Duathlon (2-22-2) Maple Leaf 5 Mile Run & Half-Marathon Twin Cities Marathon Ironman World Championship (USAT) USAT Long Course National Championship: Half-Iron Distance Chicago Marathon Rails to Trails: Marathon & Half-Marathon Marathon & Half-Marathon

2013 Training Opportunities
26-28 Apr 28-Apr 4-May 18-May 25-May 2-Jun 8-Jun 15-Jun 6-Jul 13-Jul 17-Aug 24-Aug 2-Sep Sep TBA 13-Oct 3-Nov 10-Nov Bluff Buster Tri Camp: Details coming Minnesota Ironman Bike Tour: 30, 60, or 100 mile bike Fitness Festival: Bike Tour 10, 32 or 62 miles Syttende Mai Bike Tour: 30 & 62 miles Ironman Bike Course Ride: 68 or 110 miles (need an organizer) June Dairy Days Bike Tour: 32 & 62 miles Set-up for Got-Energy Triathlon: 2:00 PM - 6:00 PM Need Volunteers Onalaska, WI Minds-in-Motion Bike Tour: 15, 30 & 60 miles Sparta, WI Amber Buck Bike Ride: 100 miles Onalaska, WI YMCA Kid's Triathlon: Need Volunteers West Salem, WI Bluff Busters Endurathon: 2 mi Swim, 80 mi Bike, 2 hour Run West Salem, WI Bluff Busters Mini-thon: 1.2 mi Swim, 50 mi Bike, 1 hour Run West Salem, WI Bluff Busters Mini-Me: 0.8 mi Swim, 25 mile Bike, 30 min. Run La Crosse, WI End of Season Awards Picnic Chicago, IL Chicago Marathon Norwalk, WI Rails to Trails: Marathon & Half-Marathon Madison, WI Marathon & Half-Marathon Onalaska Y Scandia, MN La Crosse, WI Westby, WI Madison, WI West Salem, WI West Salem, WI

Member Newsletter

La Crosse Bike Swap

Looking for a new ride? Do you have old cycling gear that you’d like to turn into cash? Good news is here! La Crosse is (finally) having a bike swap. The event will be hosted by by the Wisconsin Bike Fed and Logan Bike Works. Here are the event details: When: Saturday, February 23rd, 2013 10 am - 2 pm Where: Logan Middle School 1450 Avon Street, La Crosse, WI 54603 (Enter on Liberty Street) Cost: $3 at the door; kids 12 and under are free Check out the Driftless Region Bike Coalition’s website for more details.

It’s Party Time!
Are you interested in a fun night out? Support our teammate, Josh Shively, as his band, the Remainders, plays to support the Hunger Task Force. The event is being billed as “a party to benefit the Hunger Task Force”, and will be held at Stoney Creek Inn on March 2nd, with doors opening at 7 pm. It costs $8 in advance (tickets available at Festival Foods or Stoney Creek) and $10 at the door, with all proceeds going to the Hunger Task Force. The bands include the Executives and the Remainders (Josh’s band), and there will be food, raffles, and a silent auction. More info can be found at lacrossehtf.org or https://www.facebook.com/TheRemainders

by Angela Smith BA, MA, CFT, SNS

Member Newsletter

Recipe

T

rying to decide what nutritional plan is right for you and your training needs can often be an overwhelming task. Scientific advances and new research seems to constantly change the way we eat for good health and optimum performance. One thing that science has confirmed is that athletes have a need to reduce free radical damage to their body by consuming nutrients with antioxidant capabilities, and in doing so facilitating decreased recovery time. Additionally, research has suggested that many athletes, especially women, do not get the performance daily intake (PDI) of iron. Iron is essential to oxygen carrying in the body, which is essential for optimal athletic performance. This month’s recipe will warm you up after a cold winter workout and provide antioxidants and iron. Enjoy!

Beef Barley Soup
1-2 lbs of stew meat or sirloin roast cut into cubes (preferably grass fed beef) 1 onion, diced 1 cup sliced celery 2-4 cups cubed butternut squash 1-2 cups mushrooms, diced into small pieces (stems removed) 2 cloves garlic, minced 4 cups organic beef stock 1 29 oz can organic tomato sauce 2 10.5 oz cans beef consommé ½ cup red wine ½ bunch of dinosaur kale, torn into small pieces 1 cup quick barley Salt, pepper, red pepper flakes, oregano Season the beef with salt and pepper. Sear beef in a small amount of olive oil in a sauté pan. Transfer beef to a stock pot and cover with beef stock, consommé, tomato sauce, and wine. Cook on med heat for about 30-40 min. (This will tenderize the meat) In the sauté pan, cook onion, celery, garlic, mushrooms, and squash; deglaze with some red wine if need be. Season the vegetables with salt and pepper. Cook until the onions and celery are soft and the squash is starting to get tender. Add vegetables to meat and liquid. Season to taste with red pepper flakes, oregano, and salt and pepper. Wilt the kale into the soup. Add barley about 30-40 min before you want to serve. Nutritional Information | Calories/ cup 193

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River Trails

Check out the following specials that River Trails Cycles will be offering to Bluff Buster members only. These great offers are good through Thursday, February 28th, 2013.

$20.00 off any repair package*
Bikes can be dropped off without an appointment and will be worked on as a first come, first serve basis. Members can also can to make an appointment and the bike can be turned around in 24hours or less.

20% off on tires**

A bike does not have to be in for service to take advantage of this deal on tires.

50% off a bike fit session
The sessions typically run 30-60 minutes at a rate of $60 per hour. All bike fit sessions must be scheduled ahead of time. We hope people take advantage of this deal to get their bike road ready so there is no waiting when the weather gets nice! _____________________________________________________________ *pre-race check over package not included **Standard 10% team discount does not apply to tire purchases

Member Newsletter My New Friend Named Jim
by Maggie Fournier I met Jim last fall while carpooling to a race. My boss thought I should race a duathlon put on by his friend, and just like that, I was driving to the race with my boss’s wife (who was also racing) and her friend Jim. Right away, I was drawn by Jim’s positive energy and enthusiasm. We started talking about racing and training and the conversation just kept flowing. He was excited to tell me that he was training hard again in order to make Team USA in duathlon. He enjoyed the travel portion of the races, the camaraderie, but also the competitive nature of the sport. We also shared training tips and agreed on our common love/hate relationship with track workouts, but how necessary they were. Just like that, a new friendship was born. We waved at each other during the race and high-five at the end. You see, Jim is 75 years young. Seeing him, having a burning passion for racing, even at the tender age of 75 years old, made me wonder about my own passion. There are many days when I would rather stay in bed, sipping a good cup of coffee instead of dragging myself to the pool before the sun is even up. Like I have said so many times in the past, triathlon has become my way of life. Jim reminded me why. You see, it is not just about the workouts. It’s about the people you meet along the way, the travels, the new part of town that you discover for the first time on a long run, the way the food taste after a hard workout, and again, most importantly, the camaraderie. Triathlon has a way of surrounding me with positive people: healthy, dedicated and overall in a better mood than most people I know (I guess an added bonus of flowing endorphins). In addition of being fit and healthy, my sport makes me, simply put, genuinely happy. At that very duathlon, I also remember going on a cool down run with the winner, chit-chatting about life and sport, getting to know another fun gal who I look forward to racing again. Because of all of these reasons, I hope to remain passionate about triathlon until I am 75 years old. And when Jim calls and wants to car pool at a local 10k on a Saturday morning, how can I say no?!!! Keep the flame alive :) Maggie

Maggie’s Corner