Have you ever been searching for the perfect fit, the one that fits like a glove? TN Multisports need look no further. Thanks to Brian Gerk, TN Multisports has found a home for many years to come. Gerks Issaquah is a Specialized Concept store with a handful of the best bike mechanics in the region. Brian, having been in the ski/bike business for many years was able to call Specialized and get the team bike sponsorship within hours of reaching an agreement with TN Multisports. To kick off the year Gerk’s will be hosting the 2011 tri-kit, cycle kit fitting Friday, February 4^th from 5:30pm-8:00pm. So come on out and meet the famous Gerk, his staff and spend a little time with your team. We will be rolling out the Garmin offer this evening, so you won’t want to miss.

Here are a few quotes from athletes that have experienced the Gerks customer service:

“From the second I walked in the door I didn’t feel like they were trying to sell me”…

“I have never had a bike mechanic actually take me around the counter and try and show me how to fix my problem, in case it happens on the road”…

“My Specialized S-Works cycling shoes are amazing”…

“Mason was awesome, he made my bike purchase so enjoyable”…

Gerk’s Issaquah Cycle
1875 Northwest Poplar Way
Issaquah, WA 98027
(425) 270-3061

We look forward to seeing you all there!!!

When did you start running?
I started running nine years ago, when I was 30.

What inspired you to start doing marathons?
When I first started running, and even when I first started doing half marathons in 2006 (Seafair), I had no desire to do a full marathon. I have a vivid memory of watching the NY marathon on TV in 2007, the year Paula Radcliffe ran it just after her baby was born. I’d never watched a marathon on TV before and was completely engrossed in watching the excitement of the race. I decided then that I wanted to run it one day.

How has running changed your life?
It’s become an integral part of my life. I can’t imagine not running. I have so much more energy when I exercise, and it’s a huge stress reliever. It’s something that I have come to love, enjoy, and look forward to. I’ve also made some great friends through my training.

What challenges have you faced in training?
Having had several minor injuries has been the biggest challenge. I tend to want to over-train, which I KNOW isn’t good.   It is extremely hard for me to take time off, but I’ve learned that taking time off to let your body recover enables you to come back stronger.

What activities do you do outside of running?
I do triathlons, so I swim and bike. I also do Pilates and a little bit of strength training. I think the cross training has helped me become a better runner. In addition to exercising, I love to cook and bake! That’s a huge hobby of mine. I’ve recently had to go gluten free, and it’s been fun experimenting with different ingredients.

What are some of your keys to your success in running?

• Cross training (swim, bike, pilates, strength)
• Speedwork
• Running by heart rate! This was very hard for me at first.  I thought I needed to push myself as hard as I could on every run or else I wasn’t making progress. I’ve since learned otherwise – you need to do easy recovery runs, tempo runs, speedwork, long steady runs. I think that running by heart rate has been instrumental in helping me run faster. Since I started running by heart rate a year ago, I’ve set PR’s in 3 distances this year – 10K, half marathon, and marathon.
• Teresa Nelson and her amazing training plans
• Supportive teammates and friends

What advice would you give those who are just getting started in running?

• Listen to your body. Take time off if you need to.
• Don’t give up too quickly! It takes time to get faster and run farther.
• You can do whatever you set your mind to. It’s amazing what your body is capable of. If you want to do a marathon, you can!

When did you start running?
I started running in college. I met a friend who ran and really wanted to give it a try. After a few months I was hooked, and had a running buddy throughout college.

What inspired you to start doing marathons?
Myself and my dad. We share a common bond between us and running. He’s a long-time runner, and doing a marathon is the ultimate test of endurance. It’s something I wanted to accomplish and go through the process, as crazy as that sounds

How has running changed your life?
Running gives me clarity. When I get to run, it’s my time to myself to enjoy what’s around me, breathe, relax, and get in a sweaty workout. It’s helped make me who I am, and I believe I’ve become a stronger person inside and out because of it.

What challenges have you faced in training?
Lack of motivation some days, injuries, figuring out nutrition and how to get the most out of your runs and your body.

What activities do you do outside of running?
Yoga, boot camp, strength conditioning.

What are some of your keys to your success in running?
Being consistent in training, having set goals, and having a support system like TN Multisports or a coach.

What advice would you give those who are just getting started in running?
Start with a goal, then figure out how to get there!

Thanks, Lisa, and congratulations on completing the New York Marathon!

TN takes the cake!

The daughter of Teresa E (our gracious hostess) takes a poll from our athletes on their favorite distance – wonder what the favorite TN distance was…

The crew is riveted to T’s end of the year speech!

Awww…. Flowers for the coaches!

and Lululemon gift cards too

Where’s the spandex?!?!? Just kidding – love the looks ladies!

One of the most anticipated events of the evening was our annual team slide show where we all get to look back at all the fond memories and friendships created along the way. It served as a reminder of what we all love about this sport!

To showcase all of our amazing athletes, their dedication, and their joy for the sport, here is the TNM year in photos that just might make you cheer, laugh, and even bring a tear of unexplainable happiness and pride knowing that you are a part of something so magical: Congrats to all of our TNM athletes, you are all truly inspiring!

The jackets are unisex and run very true to size. Samples are available at TN Multisports until October 13th. If interested, email Mark Webb for more details.

All custom orders take 8-10 weeks and will only be ordered once a year. You will not want to miss out!

Usually you can count on a warm day in Penticton, but not this day. This year 20 TN Multisports athletes made the pilgrimage from Seattle to the lovely wine country of Penticton for the 33^rd running of Ironman Canada, the Grand Daddy of them all (well, besides a little race in Kona).

The race started right on time as usual and the 2700+ athletes took to Lake Okanagan, and she did not disappoint, producing some of the fastest IM swim splits of the season. All in all, TN Multisport athletes produced some great swim splits…little did they know they would need their TYR wetsuits for the bike ride as well.

The first 40 miles of the ride out to Osoyoos were as fast as ever, a great warm-up for Richter, the rollers, and Yellow Lake. There was excitement building in the minds of all our athletes, as there was a rumor on the streets one TNM athlete would be dressed in a TN Multi speedo at the base of Yellow Lake.

After Richter, the wind started to howl and the skies decided to open up after the turn around at mile 79. Some athletes missed the rain and hail while others called the bombing decent down Yellow Lake in 35-degree weather the “scariest ride of [their] life.”

To have 20 athletes racing and to have only one athlete with mechanical issues is a fairly good average. One by one everyone flew back into town, screaming past the TN Multisports/Pinnacle tent.

They were safe and all made the bike cut off! All the athletes weaved their way through town on Lakeshore Drive headed out towards Lake Skaha. With 40 team spectators lining the streets and all sporting the TNM logo, the racers had someone to look for throughout a good portion of the run. In racing Ironman Canada, the athletes have the privilege of running an out and back, which allows athletes to see their teammates coming and going, providing some much-needed support.

Heading back into town, the athletes took a slight right onto Westminster and hit a wall…the TN Multisports spectator wall one mile from the finish. Ironman Canada is truly a special event and one that I will never forget. The event is not about winning, but about the journey with friends and the opportunity to look inside our souls to see what we are really capable of doing. One athlete said to me, “You guys have the best cheering section on the course”…and that, ladies and gentlemen, is what this is all about — friendships that last a lifetime.

Congratulations to each and every IM Canada finisher, but a special JOB WELL DONE to all of the TN Multisports athletes.

*athlete race results are available here — Ironman Canada 2010

TN Multisports is offering a running clinic for the next 6 weeks beginning October 9th. We will break down your running form to the very basics and then build from there. Besides form, you will learn how to run up and down hills efficiently and safely, running tactics for racing, effective workouts, training and racing tips, and off-season cross training advice. By learning the key elements, you will be able to power through your next triathlon or running season going fast and feeling strong!

Sign-up now by contacting the TN Multisport coaches. The clinic will be led by our amazing run specialist, Kim Pancoast. More details are below:

When: Saturday, October 9th — 6 week-long clinic

2 time slots available:

• 9 am — only one spot left!
• 10 am — 5 spots left
• Classes are 45 minutes long

Where: Seattle Pacific University running track on Nickerson
Cost: Contact us for pricing information
Sign up: coaches@tnmultisports.com

The clinics are filling up class, so contact us to reserve your spot today!

When we swing our leg over that bike and clip in, it’s not just about whether or not we have all the necessary tools for the journey. Equally important is stepping back to think about what types of things could happen before you swing on and clip that other foot in. Some of those things are:

1. Is where you’re going to ride safe for your level of comfort?
2. If you get cut off by a car or think you’re about to get cut off, do you have an “escape route” in mind?
3. Is everything on your bike in working order (does everything function as it’s supposed to)?
4. Are your tires pumped up to proper PSI for the conditions you’re about to ride in?
5. If you’re riding in a group, you need to decide where in the group you should ride depending on your skill level. (This is a big one and I’ll elaborate more below.)
6. Do you have enough nutrition for your ride?
7. Let someone know if you need to stop.
8. Always carry your I.D. and cell phone (these fit well in a Bento Box on your top tube.
9. Know your signals for turning, stopping, slowing down, and, used most, “Caution, object ahead.”
10. Who’s the leader of the group? This person is in charge of informing and debriefing everyone about the journey while making sure everyone has taken care of all the above.

Furthermore, I said I would talk about #5, so here it is… The reason you must figure out where in the group you’re going to ride is because it sets you up for your ride experience. Stronger riders ride up front and in back because they are more versatile, knowledgeable, know the course, and are comfortable with their road signals. In the middle of the group you have your protected riders. Very important to know though as a middle of the pack rider is to keep some distance back from the bike in front of you so if the person in front of you needed to stop or slow down, you could comfortably and safely warn others behind you and be able to slow yourself down at the same time.

Staying a safe distance back trumps catching someone’s draft. Drafting is far too overrated in training rides (it’s a training ride, suck it up). It’s your responsibility to let the rider in front of you know that you would like them to either slow down and wait up or let them know that you’re gonna drop back. It’s more important that you make it to the start line strong and healthy rather than scuffed up and broken from the road.

To ensure that you are fully hydrated going into a workout or competition, consume 14-20 oz of water or sports drink at least 2-4 hrs before exercise. This will lead to urine production if you’re well hydrated. If it doesn’t, or if the urine that you produce is like the color of apple juice, drink another 8 fl oz about 2 hrs before exercise. A light yellow, “lemonade” urine color is consistent with adequate hydration.

You can stay in your hydration zone by matching your fluid intake during exercise to your sweat rate. This generally requires about 13-26 fl oz every hour of exercise, preferably in smaller amounts taken frequently. But fluid needs vary based on factors such as body size, pace, and weather conditions. So it’s best to calculate your sweat rate for the various conditions in which you train and race. For an easy guide to calculating your sweat rate, use the Sweat Rate Calculator at Powerbar.com.

The advantages of a sports drink over plain water are many:

• Provides carbohydrates to help sustain blood glucose level during exercise
• Athletes typically consume more fluids when their hydration beverage is flavored
• Sodium and carbohydrates cause the ingested fluid to be absorbed more quickly
• Sodium also helps maintain your drive to continue drinking fluids when exercising, which is crucial to meeting your fluid needs
• Sodium helps you retain the fluid consumed
• Sodium is a key electrolyte that is lost in sweat. A low sodium level has been associated with muscle cramping in some athletes.

The cycling leg of a race or training session represents your best opportunity for fluid ingestion, but don’t go overboard. Taking in too much can result in abdominal fullness, bloating, and nausea as you transition to the run. Aim to consume a minimum of 20 fl oz per hour when you’re on the bike — but, of course, training is the place to refine your hydration strategy.

Wondering what type of sports drink to start with? TNMultisports recommends Powerbar Ironman Perform (formerly Powerbar Endurance). Dr. Perry at iNewMed researched some of the options out there and Powerbar Ironman Perform got his top recommendation. Why? Firstly, the C2 max fuel combines a 2:1 ratio of glucose to fructose. Utilizing this combination, athletes are able to get 20-50% more fuel to working muscles compared to glucose alone. How? Your gut actually has two separate transport systems for both types of sugar. Research has shown, with C2Max as the fuel source, cycling time trial performance was improved 8% over glucose alone!

Powerbar Ironman Perform will be available for purchase through TN Multisports at our facility downtown. It is set to replace Gatorade on most of the Ironman and 70.3 courses, so definitely pick some up to train with what you plan on using in your race!

Nutrition tips extracted from the “Triathlon Sports Nutrition Playbook” available on at Powerbar.com along with many other nutrition resources!

Date: Monday, May 10th

Place: Seward Park by the swimming area

Time: 5:30pm ready to rock with ALL your gear (wetsuit, bike, and anything you’ll need to simulate an actual transition)

Cost: $25 for non-TNM members and $15 for TNM members

If you have any questions about the clinic, please email coaches@tnmultisports.com. Also, be sure to check out our Facebook group for more information and the latest updates about the clinic and other happenings!