Thanks as always to all who contributed to this issue of the BTC Beat! We will be issuing another single month issue in August before moving back to a bimonthly schedule, so start sending your ideas, results, photos, and requests my way anytime, at mcmillan.w@gmail.com. Included in this issue are: a re-cap from list discussion on aerodynamics from Neal Henderson; volunteer updates from Sally Dyer and Tricia Dixon; the dirt on the Dirty Thirty from Mike Conroy; details on the Dino Tri and racing back to fitness post-injury from Charles Garabedian, and more. Don’t forget to check out this month’s Athlete Profile (Tricia Dixon…no cookie winners this month, alas!), and the partial shot.
Keep up the Beat, BTCers.
WORD ON THE STREET…ummm, that is, BTC LIST
Lots of talk abounded recently on the club forum regarding the potential impact of aerodynamics in cycling and triathlon. We’re fortunate to have a wealth of knowledge and experience among club members and “list lurkers”, and many weighed in with great info, including several coaches. Thanks to all for sharing their helpful expertise! Here’s a re-cap, in case you missed it, of observations from Boulder Center for Sports Medicine’s Neal Henderson. Neal has performed world aerodynamics evaluations on velodromes with world champions, world record holders, and grand tour podium finishers.
MYTHS–BUSTED
1. Lower is not faster
a. I raised a multiple time world champ/world record holder by 4cm in the front end (elblow pad height) and we reduced his CdA significantly…and he set a new world record 5 days later using less power than previous attempts with the lower position.
2. Aero helmets are always better.
Actually, aero helmets are usually much better than standard helmets….but:
a. Head position with any helmet being used is even more important.
b. There is no one ideal/fastest helmet for all.
c. Heat dissipation is also a factor to consider regarding use/non-use for most triathletes regarding aero helmets.
3. Saddles don’t matter.
a. Where/what you are sitting on greatly affects your hip angle, back position, neck position, muscles engaged, etc.
b. There is no “one best” saddle – everyone has different morphology
4. No need to think about water placement.
It’s really worth giving some thought, as water placement varies:
a. Aero frame/non aero frame
b. Cage/no cage
c. Need for water during event relative to conditions/physiological demands
d. Regardless of all of the above, the differences are quite small. On most tests that I’ve done, a water bottle on the downtube is faster than none at all (even standard round bottles on aero/TT frames).
5. Aerodynamics have bigger impacts in total time f faster riders than slower riders.
It’s really the other way around.
a. Blasphemy you say…not really. It’s simple arithmetic.
b. Simply put, the gains that you can make in overall time when going slower are larger than the gains you can make going faster. This also applies to pacing/effort/power during a TT/race course – more power/effort should be applied on the slower segments of the course (uphills & headwinds) and less effort applied in the faster segments (downhills/tailwinds) to maximize your average speed and optimize physiological strain. Exact variation depends on your fitness and the actual course conditions, but typically would be in the 10-20% above and below your goal/achievable sustained power for the entire course.
c. Reference: Jeukendrup, A. E. and J. Martin. Improving cycling performance: how should we spend our time and money. Sports Med. 31:559-569, 2001. http://www.ncbi.nlm.nih.gov/pubmed/11428691
6. In triathlon, aerodynamics on the bike are everything.
a. The ability to maintain a position, produce power and ultimately have the fastest combined bike + run time is the name of the game.
b. Too many triathletes seek an extreme position that can not be sustained for the duration of the event and/or hold a position that does not enable them to achieve their best combined bike + run split.
Happy riding and racing,
Neal
COMMUNITY CORNER: VOLUNTEER UPDATES
From Sally Dyer on Adopt-a-Road:
I would like to recognize the extra achievement of those who gave their time to support our community service efforts in the ‘Adopt-A-Road’ program. We had a beautiful day on the afternoon of June 3rd to enjoy picking up trash. Overall we removed about 15 bags of trash and recyclables from the roadway. Along the way we were thanked by one of the residents of 75thstreet and entertained by Megan’s affinity to animals (whether dead or alive). Hope to see more of you at the fall clean-up which will be held sometime in September.
From Tricia Dixon on Aid Stations:
Summer is already upon us and our favorite season is here. We have already planned out our event schedules for 2011. The excitement is in the air. Training is already in progress and most of us have already competed in our first events. But there is more to being an athlete than training and racing. There is the joy of being able to be behind the scenes, volunteering and helping other triathletes accomplish their goals and dreams at their races. There is no better feeling in the world than helping others. The first time I ever volunteered at a race, I had the privilege to meet a wonderful 85 year old women competing in her first triathlon ever. She was amazing. I had helped her as her Swim Buddy to finish a part of her race that she was most terrified of. When she made it to the end of the swim course, she had the biggest smile on her face that still melts my heart. I will never in my lifetime forget that moment. I was so proud to have been the one to make a difference in her race. She made volunteering for me mean more than actually racing. Making a difference in someone’s life is the best reward I could ever ask for. Hopefully when you volunteer, you feel that way. Even if it is just a cup of water, or telling an athlete at that moment that they look strong when they look like they really want to quit but hearing those words from you keeps them going and you see that small smile on their face of thanks…… How can you not want to be there for those moments? How can you not want to be a part of that?
I am so grateful for all BTC members, their family, friends and Fleet Feet team members for all their hard work on June 19th for volunteering at the Boulder Spring Triathlon. We made a big difference with all our cheering and hydrating all the athletes. Thank you volunteers for keeping the course clean and cup free so the athletes didn’t have to worry about tripping over the trash. Thank you so much for being there on Father’s day to support all the athletes that day. Thank you for making my day. We did have a lot of fun and I greatly appreciate you out there with me.
I am currently looking for a lot more volunteers to help out at the Boulder Peak Triathlon on July 10th. The athletes will need more volunteers at this race to assist them than at the Sprint. Also, I still need at least 50 volunteers for the 70.3 on August 7th. Both of these events, I will appreciate as much time and help as I can get. I understand that volunteering for the entire day is exhausting so if you would like to work in shifts, I am all for it. At the Boulder Peak, I really need the most volunteers from 8:30 to 1 and for the 70.3 I need you from 9:30 to 3. Please come make a difference and volunteer at the both events if you are not racing. I would love to see you out there!
Peak - http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=201691
70.3 - http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=201689
Both events, BTC aid station is the First run aid station. The Boulder Peak is the first run aid station by the boathouse, the 70.3 is the first run aid station on 51st.
If you have any questions or concerns, please feel free to contact me.
Cheers,
Tricia Dixon
TRAINING
B – NO Drop – Group Rides
This year, I have decided to create a B – No Drop Bike group and it is going very well so far. As we all know, we have a lot of BTCers in our club who are too intimidated to join the group rides because we have a lot of amazing athletes out there and the thought of riding with them and being dropped is not fun. I know I am one of those athletes that joined BTC a little over a year ago and was too afraid to run or ride with the group for my first year, in fear of not being able to keep up. This year, I decided to join the rides for the first few weeks. I tried to keep up with our athletes earlier this season and as nice and awesome as everyone in our club are, and they tried to hang with me, I just couldn’t keep up so I was dropped by my choice and headed back on my own. That day, I decided that it would be awesome to have a B – No Drop ride for those of us that aren’t as strong or fast as the others. Also, this group is for anyone who would just like to drop back and do an easy ride day. Since I have started this group, I have met so many BTC peeps ranging from beginners to those A group individuals that enjoy an easy or slower day or they are recovering from an injury or a race. Either way, everyone is more than welcome to come join me on my group rides. The more the merrier. If you are a faster rider, don’t worry, there are a lot of faster riders out there with us, and for those of us who are not as fast yet, we have a great time hanging together. I guarantee that no-one no matter what your pace or skill level will be left behind as long as I am out there. J Please come out and join us for our rides. Check the BTC Google Groups for updates each week for ride start time and locations. I am always open to suggestions for where you would like to ride each week as well.
June 25th ride was an interesting and fun one. We rode out to Carter Lake and back. Beautiful ride J The interesting part was when we ended up with more peeps than we started with. The other interesting part was a question of “What are the rules about dropping the B – No Drop group leader?” Haha… I didn’t have any rules that day, but with lots of careful consideration, I decided that if I get dropped, I will be expecting a Power Rush Bowl waiting for me at the end of the bike ride.
Thank you so much everyone for coming out and having fun with my new bike group. Thank you so much to everyone who does/has joined us and makes sure that I and others do not get dropped. I really love being a part of BTC and I would love others to feel the same way.
Artie, Russell, Tricia, Tom, Steven, Sanjo (sp?), and Brian on the B-ride to Carter Lake
If anyone is interested in a casual run group, let me know…. I would love to get one started as well.
Cheers,
Tricia Dixon
RACING
Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few results we know about. Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!
Congrats to:
IM St. Croix 70.3: Rocky Riviera, 6:59; Barry Siff, 6:08
Bolder Boulder: Amanda McCracken, 39:40; Joni Kozdeba, 49:39
Pelican Fest Sprint: Karen Weatherby (1st AG); Charles Garabedian, 3rd OA, 1st AG; David McMillan, 2nd AG
High Cliff 1/2 IM: Karen Weatherby, 1st AG
Summer Open Sprint: Eric Kenney, 3rd AG; Brad Schildt, 1:13:54, 9th AG (Du)
Escape from Alcatraz: Brad Schildt: 2:69:48
Bare Bones Swim, 1 mile: Brad Schildt, 3rd Male
Boulder Sunrise: Olypmic. Eric Kenney, 2nd Overall; Wendy McMillan, 2nd AG (Sprint)
Kansas 70.3: Jay Lochhead, 5:00 (4th AG and 70.3 World Championships in Vegas qualifier!); Owen Hammond, 4:26:02 (6th AG, 39th OA); Liz Larson, 6:11
Greeley Sprint Triathlon: David McMillan, 3rd AG, 9th OA; Jenny Georges, 2nd AG, 6th OA Female; Wendy McMillan, 1st AG, 12th OA Female
Boulder Sprint: Owen Hammond, 1:13:17 (2nd AG, 9th OA); Eric Kenney, 1st AG/3rd OA; Meg Flanegan, 8th AG plus PR; Brad Schildt, 1:25:56; Joni Kozdeba, 1:46:29
Dirty Thirty: Jason Kaminski, 3rd OA, 1st Masters (7-miler)
IM Coeur d’Alene: Laura McGraw, 12:17 (12th AG); Andy Graziano, 11:40; Gaby Larrea, 15:49; Brad Culberson
Buffalo Springs 70.3 (111 degrees F!: Warren Schuckies, 2nd AG Aquabike; Pam Schuckies,; Francis Chew,; Will Murray, 5:54 (8th AG)
Loveland Lake to Lake: Brad Schildt, 2:46, 14 (USAT Nationals Qualifier!); Burke Fishburn, 7th AG; Karen Weatherby
Dino Tri: Charles Garabedian, 1st Overall (Sprint)
..congrats too to all other competitors in recent events! Best of luck to all those competing in July!
MARK YOUR CALENDARS!
Practical planning: club leads have hashed out some key dates going forward for the next several months! Stay tuned for specific details.
JULY
-10 Boulder Peak (please consider volunteering if you aren’t racing!) and post-Peak party!
3pm, Casa Schuckies; 5843 Orchard Creek LaneBoulder CO 80301
- 29 Happy Hour, Sherpa’s (Walnut and Broadway): $2 Sherpa Ales from 5-7pm and really good food 
If your race plans aren’t already packed, check out the fabulous links below for upcoming races!
Colorado Triathlete Multisport Calendar
Dirty 30: Race Report by Mike Conroy
Why am I doing this? That question often creeps into my mind during endurance events. Usually later and with only a couple hours left in the race. But to have the question in my head this early was troubling. It was at that point near the second aid station about 11 miles into a 31 mile trail race, those questions of doubt came calling. The rocky single track along with the hilly terrain (7600 feet of up and down) had my legs, especially my lower legs, feeling like they just covered twice that distance. For this, my first attempt to run more than 26.2 miles, I had hoped for a finish time that started with a 7, but at my pace, anticipating even more pain down the trail, I thought I was facing a finish time closer to 9 hours.
I had been focused on racing Triathlons over the past few years. Of the multisport disciplines, I enjoy running the most, swimming, especially open water swimming is a close second with cycling a distant third. I especially LOVE running on the trails in and around Boulder. That’s why I made the decision a couple years ago to focus more on trail running. My plan was sidetracked last year when I agreed to do Ironman Arizona with a friend who was attempting to finish his first Ironman distance race. But this year is the year that I have dedicated to trail running. I like racing close to home so I signed up for my first ultra – the Golden Gate Dirty Thirty 50k in Golden Gate State Park west of Golden. The race is run on all dirt and gravel, no pavement, and about 90% single track. Golden Gate State Park is one of the hidden gems in Colorado. It offers great trail access and no crowds off the beaten path.
The terrain at the Dirty Thirty had exposed a gap in my self-directed training. I was happy with my endurance. During my training in the few months leading up to the race I’d run over 20 miles five times, but those runs weren’t very hilly. Most of my hill and trail work was in mid-distance runs. In hindsight, I should have run a couple 20 plus mile runs in the higher hills. My legs just weren’t ready for the beat down from the trail.
Race day was gorgeous; sunny and warm, and the trail was nothing short of inspiring. So when those feelings of inadequacy started hitting me, I managed to look around and remind myself how lucky I was to just be there, let alone participating in a race. I need to constantly tell myself to take races in small chunks. Thinking about the next 20 miles and the time it might take for me to run it wasn’t going to get me to the finish line. So I thought about getting up the next hill, to the next aid station (spaced about 5 miles apart), and at times, just to the next tree.
For me, races of this distance are typically at least two races in one. The one where I feel great and think I can go all day and the one where I just hope I can make it to the finish. Keeping this in mind, enjoying the scenery and the other racers and taking the run in small chunks kept me going and by about mile 26 or so a funny thing happened. I had just past the second-to-last aid station manned by an enthusiastic group and started feeling stronger. The last aid station was playing the Grateful Dead, my legs were feeling good and it was mostly downhill to the finish line. I was able to pass a couple folks, a good feeling after being passed for most of the last 20 miles, and make a late “surge” to the finish line with a time that started with a 7.
In those last few miles I again realized there were lots of answers to the question “why am I doing this?”. The camaraderie of other participants and volunteers; enjoying the outdoors, the feeling of satisfaction from accomplishing a goal, a chance to push my body to its limit, overcome another obstacle, meet another challenge…
Dino Tri: Racing Back Into Fitness by Charles Garabedian
There is nothing like the frustration of being injured. This December and March with my ongoing ankle injury there was this overwhelming feeling that the racing season was basically over before it even started. With nearly a four months loss of running (- 480 Miles) – it’s been hard to sit back and watch every one leaving from behind in the dust. Every weekend throughout spring brought me from the highs and lows of this sport, a bipolar beginning to the racing season.
Due to a group intervention, I was forced into a week of “recovery”. Given this awkward thing called free time, I decided to head to Vernal, Utah for the weekend and do the DinoTri. With $3500 dollars in prize money, I was contemplating the Olympic distance race. Considering how physically and mentally drained I had become, I switched at the last minute to the sprint tri .5M S, 12M B, 5K R. With a week of rest I was significantly less grouchy and less independent on Whole Food’s cookies.
Swim – Gorgeous swim through the canyon at red fleet state park. The water temp was nearly perfect at 64 degrees. Led out the swim – coming to the first buoy I felt really strong and just kept on pushing into
the red zone. By doing so i knew it would pay out at the end of the
day and my overall lead was growing.
T1 – up a boat ramp and a one minute Mt. Sanitas climb to the bikes. I had what appeared to be a minute lead from the water, first time ever in 15 years where I had to keep the bike in the little ring for the
first bit of the bike.
Bike: point to point bikes are always interesting – it’s the only time you cannot worry about what you might have descended. That said, the first two miles of the bike has an Olde Stage / Ward like climb
right from T1. I had the lead vehicle out front pacing my ascent. Knowing that the course would be going downhill, I kept pushing way outside my comfort and safe wattage zones. If I could stay out of sight from the chasing predators, this would be a victory. At Mile 8, two foaming at the mouth racers emerged. With the overlay of waves they had been only a few minutes behind the entire time. Thinking I was
being chased down by sprint distance athletes, when they finally reached me, I discovered it was the two leaders for the Olympic distance race. I pushed as much as I could until they turned off, and
I went to the T2.
T2 came out of nowhere. Literally, I turned a corner, and the dismount was 5 yards in front of me. Having no time to react I did a cross dismount without being out of the cycling shoes. Pretty entertaining, at least in my head. As to how I stayed upright I still haven’t figured it out.
Run: Finally had something in the tank to feel like things are coming back. Hit the first turn around with no one in sight. Second turnaround – still no one is sight. With a mile to go – finally saw remnants of people coming in. With the last quarter mile to go on the track – I ran in with the biggest smile on my face. Second win of the year, first paycheck ever ($100), and more importantly a 30lbs slate rock engraved with the victory.
Overall Things seem to be getting back on track, little by little. But if anyone comes across my racing legs, please send them my way.
Rise and Shine: Sunrise with Purpose WM
Anyone who knows me in a remotely athletic context knows that, as a general rule, I abhor sprints. Whether from fear or realism, my name has no business even distantly connected with the word SPRINT, not even in a rambling, tangential, run-on sentence like this. With my marathon PR predicting a far faster 5K than the reverse, I’m an endurance girl through and through. Problem is, in taking my time coming off gently from a spring marathon, stamina isn’t feeling like my forte at the moment, either. It’s easy to get caught up in comparisons in the Boulder bubble when you’re in peak fitness, let alone back to base. Feeling discouraged and behind, Dave and I decided last minute to suck it up and brave the eye-popping pace of a sprint, before I ruled out triathlon altogether for the rest of the year.
What I really needed was a fun, low-key, friendly kind of race, and Sunrise really delivered. The atmosphere was casual and supportive. The swim start was delayed, waiting for the arrival of the paramedics, but rather than drawing out the nerviness, this proved to be a good thing, as I needed that 30 minutes to ward off cold shock by subjecting myself to numerous mini shocks and face splashes in the water. On the beach, the talk around me was mostly newbies giving each other advice. “Just breast stroke when you need to”, and “Start way in the back and outside a little” were common themes. Some of the chatter might have created just a wee bit of almost -smirking or unconscious “been there” eye rolling in a different setting, but that morning, it was so relaxing, kind of nostalgic.
Swimming is my weakest of the three disciplines, and I often tell myself I don’t really care about it. I’m very comfortable with my status as a runner who does triathlons but is trying to get better at two-thirds of the equation. This race shone a new light on sprints for me, however, highlighting that sometimes, you can have a fluke of a decent swim by getting in a decent draft. It was a motivator to work a little harder to repeat the experience. It was certainly a first for me–to get to transition with most of the bikes around me still there, and later to get back to find the racks near me mostly empty … quite a rare and liberating feeling for someone accustomed to swim=disaster; bike=damage control; run=redemption.
On the bike, the comfort of the familiar Neva loop and the lack of competitors around me (most diverted to the Olympic route) made me decide this was a good day to experiment with cadence. The week prior, Dave had loaned me his power tap. From there, we discovered my beyond ridiculously poor cadence; on what seemed like a “good”, fairly flat ride, I had averaged about 66 for cadence!! Horrific. Since then, I’d been working on cadence, and while I probably lost speed by working in a lower gear than accustomed to, I did bring up the average cadence to a respectable 88, and my run benefited from it.
Off the bike, for the first time ever both my feet were numb, and I started the run on what felt like wooden posts. I felt springy from the faster pedal stroke, though, and ready for the 5K. In fact, I felt positively up for a track workout of a leg, something new and cool. “Sprinting” felt absolutely glorious, to the point that I’m a little concerned that I might find the shorter options too tempting for awhile in spite of the clear reality that I can personally do much better, on a relative scale, the longer I go. Support was great, and the mood was lively, with Olympic and sprint athletes mixing together on the well-trod run route we all know and love.
I needed this race, above all, to be fun, and it really was. I finished 2nd in my age group after the overall winner was taken out, and was somewhat mortified to have to go on stage and stand on a big box during awards; but, I also found it a really nice touch, the way the organizers put such appreciative care into their age groupers. Truly the very best part of Sunrise, however, was the charitable inspiration behind it. In fact, in transition before the race, a few women at my rack asked, “what cause are you racing for”. Their curiosity rang with such sincerity, and I felt a little inner glow the rest of the day. How refreshing that was, as opposed to the typical “what’s your PR”, and the like. My cause was Alzheimer’s, for my grandmother. I didn’t make a huge difference or raise tons of money in the big picture, but it’s the small efforts adding up that count, and this race epitomizes that spirit. Out here in triathlon’s promoted mecca, there are times the competition takes on a draining, even spiteful quality, even at the age group level. But at the end of the day, I think we’re all drawn to sport from something pure. It’s little races with purpose like this one that remind us of that. : )
ATHLETE PROFILE: Co-Volunteer Coordinator Tricia Dixon
Years competing in tris: This is going to be my forth season J My First Triathlon was Danskin. I was sitting on the couch on a Monday night in June thinking about what I can do to get in better shape, so I signed up for the Danskin Triathlon on that Saturday. I had absolutely no idea what a triathlon really was until that night when I googled it. I had not worked out in about 6 months, hadn’t been on a bike in over a year, running and swimming was okay, but not good by any means. I remember waiting to get into the lake and all the women surrounding me were chatting about how long they have been training for that event. Most have been training for 6 months. I remember thinking “What did I get myself into?’ Then they asked me how long I trained for. I told them I signed up on Monday and got off the couch that morning. They told me I was going to hate doing that race. What a great way to start a race. By the end of that race, I was addicted. I loved it! So I did two more races that season and then as many as I could the following two years.
Worst tri mishap: Since I am still fairly new at this sport, I don’t really have any mishaps, just some funny/embarrassing experiences. Two seasons ago, I was signed up in the My Way or the Tri Way. My order was Swim – Run – Swim. I decided since it was so warm out, I wasn’t going to wear a wetsuit. I had tri shorts on that did not tie at the waist. The race started and I took off. I was maybe 100 meters into the race and I felt someone’s hand/fingers grab my shorts and when they took their stroke, my shorts were pulled down to my knees. Okay, I was able to recover and keep going. Well, that person must have still been behind me because when we got to the first bouy, again, someone’s hand/fingers grabbed my shorts again. This time they were down to my ankles. I nearly lost the shorts that time. I finished my swim, finished my run and then jumped back into the lake again. Seriously, hardly anyone is in the lake at this time, but again somehow someone did it again. Yes, my shorts were pulled completely off this time. How does that happen? I had lost my shorts 3 times in one race. Note to self; get rid of all shorts that don’t tie at the waist.
Worst tri mistake: My first two season, I had never once trained for my triathlons. I just went out and did them. Biggest mistake was not being prepared for my first Olympic Triathlon in Windsor. 10 miles into the bike ride, my legs were done. I had no idea about nutrition. Someone gave me a goo… I took it and it appeared to do nothing for me. I finished the 25 mile bike ride, which I have never road a bike that far before and tried to run. Both my legs were heavy, both my feet were completely numb. It was a very cold and rainy day. I remember getting to the first mile and looking at my watch for my split, hmm, 12 min/mile, can I be in slower when through my head. Ummm yep, I could. I ran a 13 min/mile for the second mile. I was so mad at myself by then that I just took the watch off and the coat off and threw them down on the course. I did make up the time in the last 4 miles but I will never go out and do another triathlon race without proper training again. That was the worst feeling I have had at a triathlon.
Top tri tip: A very wise person once told me last season: There is a time for training and there is a time to play. Make the choice whether you want to train or play. You can’t do both and accomplish your goals. I totally believe that. Commitment and discipline is everything when you actually want to succeed at a triathlon or anything else you decide to do in life.
Favorite sporting accomplishment: Training for and completing my first Half Ironman last season here at Boulder Res. That was one of the best days of my life. I could not get the smile off my face.
Goals for next season so far: My goal for next season it to train hard, become faster, smarter and stronger so I can compete at the Ironman Cozumel in November 2012. There are 4 qualifying slots for my age group for Kona. I am going to qualify for Kona!
Favorite pre-race food: Half cup oatmeal with 1 cup almond milk, ¼ cup almonds, ½ cup blueberries and 2 TBSP chia seeds. yummy
Favorite post-race replenishment: Lots of water and pizza
Something people may not know about you: A little over 5 years ago, you couldn’t get me off the couch. I wouldn’t even walk across the street to the mailbox; it was too far for me. I was out of breath climbing a flight of stairs. Yes, I was really obese. Now I am a triathlete and compete in figure competitions.
PARTING SHOT: Who’s got a leg up on athletics?
(Hint: for those of you who recognize our kitchen, it’s not myself or Dave, but it is someone else who suffered mild electrocution behind our oven!)
Be first to send your best guess this month to Wendy at mcmillan.w@gmail.com.
RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!
