INSIDE THIS ISSUE
JANUARY 2009
TCSD Contacts Volunteer Members Board Members Event Calendar New Members
TRIATHLON CLUB OF SAN DIEGO
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Weekly Workout Calendar Race Discounts Member Profile Ironman Conversation Friends Offering Discounts
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Race Report 2009 Grand Prix Schedule Coaches Corner Recipe of the Month
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TriNews
A PR Day INDOOR TRIATHLON SERIES ANNOUNCED PedPowerPerform Lab, TCSD and 4 local Athletic Clubs have joined forces for some winter time fun. See page 8 of newsletter.
JANUARY CLUB MEETING January 29th Featuring CRAIG ALEXANDER, 2008 IM World Champion At Coastal Sports and Wellness Check TCSD website for updates.
TRIATHLON CLUB of SAN DIEGO
A Tale of Fiction By Barbara Javor After five years and two kids, I was looking forward to getting back in the groove of triathlons to lose some of those extra pregnancy pounds and prove I could come back strong. My dear husband encouraged me to start training again, so I snuck in workouts between caring for our four-year-old and a toddler who was just learning that running was a whole lot more exciting than walking. I picked a local race as my first test back in the sport, and worked on my swimming, cycling, and running throughout the winter and spring. I wanted my family there, and the race venue at a large park included playground equipment, pony rides, and other attractions that would fill our day. No matter what the outcome of the race would be, I felt I couldn’t lose. We agreed it would be insane to get the kids ready to leave on race morning when I needed to go early to sign in, set up, and be ready for my start. My husband said he’d be there sometime while I was on the bike route, which made several loops and passed by the park each time. We designated an ancient tree by a landmark in the park as the place they would be so I could look for them while passing.
Predawn Sunday morning in our house was frantic. Annie was up and bouncing off the walls with the excitement of the pony ride we promised her after the race, and little Josh woke up crying. “Go on, don’t worry,” my husband said. “I’ve got everything under control. We’ll be watching for you by the tree.” He kissed me goodbye, wished me luck, and I was out the door and gone, now focusing entirely on my race. My swim went according to my plan, and I was glad to be on my bike and looking forward to running, my best sport of the three. My husband had asked me to carry my cell phone just in case he had to contact me regarding the kids. I had attached to phone to the handlebars and had forgotten about it when I heard the familiar ring tone of his phone. What now? It took two hands to unzip the phone case, so I had to stop. “Hello? Is everything all right?” “Hi, Mommy.” “Annie? Where’s Daddy? Why are you continued page 3
VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 www.triclubsandiego.org Send correspondence to the address above or contact president Brian Long at blong@triclubsandiego.org
Beginner Coaches
Steve Koci
coaches@triclubsandiego.org
Farah Hedwig
ftmirza2002@yahoo.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Membership & Renewal Send a check made payable to TCSD to the address above. Rates for new memberships & renewals: $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount, see website.
Club Apparel
Devin Reily
dpreilly@gmail.com
Club Liaison & Sponsorship Director
Raja Lahti
rvlahti@gmail.com
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
Anne Fleming
afleming@triclubsandiego.org
Newsletter Articles Please send to Barbara Kase at barbkase@gmail.com
Grand Prix (including Aqua & Duathlon) Kevin Davenport
Newsletter Classifieds Please send to Raja Lahti at rvlahti@gmail.com
TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
BOARD MEMBERS President Brian Long blong@triclubsandiego.org (760) 415-3329
Club Liaison Raja Lahti rvlahti@gmail.com
(858) 337-8839
skycondition@gmail.com
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
(760) 214-0055
New Members
Michelle O’Neill
mpanik@triclubsandiego.org
Newsletter Editor
Barbara Ferrero
barbferrero@gmail.com
(760) 710-7730
Newsletter Design & Production
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
(858) 349-5504
Social Director
Buck Williamson
Track Coach
Bill Gibbs
bgibbs@triclubsandeigo.org
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
Wetsuit Rental/Loaner Program
Thomas Johnson
EVENT CALENDAR
Treasurer Wendy Harp wharp@triclubsandiego.org
Race Director Cory Osth costh@triclubsandiego.org
(619) 895-0687
Email Groups
Vice President Dave Huff dhuff@triclubsandiego.org
Secretary Farah Hedwig ftmirza2002@yahoo.com
(619) 668-0066
Monthly, 1st Thursday, 6pm Newbie/Networking Meeting Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
January 10th, Saturday, 7am RUNJUNK.com December Duathlon Location: 4S Ranch/Black Mountain Park See web site for complete details.
January 29th, Thursday, 5pm January Club Meeting Location: Coastal Sports & Wellness 4010 Sorrento Valley Blvd., SD
January 17th, Saturday, 8am Indoor Triathlon #1 Location: The Wave House Athletic Club, Mission Bay/San Diego. 3115 Ocean Front Walk Limit: Max 66 participants! Pre-Registration only. Wave start time will be assigned.
January 31th, Saturday, 2pm Indoor Triathlon #2 Location: Pure Fitness Athletic Club 6215 El Camino Real, Carlsbad Limit: Max 54 participants! Pre-Registration only. Wave start time will be assigned.
See web site for complete details.
See web site for complete details.
See web site for complete details. NO CLUB RACES in Jan and Feb.
Always refer to the Tri Club’s website calendar for latest events and complete details.
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2008 TCSD CLUB MEMBERS OF THE YEAR Elizabeth Daubner
Steve “The Man” Tally
Elizabeth is not only a great member of TCSD, she embodies the values of our club. She has for the past several years made from scratch the desserts for the summer aquathlon series and no, food is not her career!!! Some of the most memorable desserts were the banana splits with ALL the accompaniments and the strawberry shortcake was always second to none. She also has been our ”medal” creator and I will always remember our Pirate podium.
Steve is an outstanding ambassador of TCSD to both the beginner/newbie and the triathlon community. He, along with Farah Hedwig, Dean Rosenberg and Steve Koci make up our TCSD beginner team and often times Steve, is the one man race clinic for outside race directors. But this year Steve kicked it up a notch and took on the organization of team TCSD at the 2008 USAT Club Nationals held in Nevada at the PumpkinMan Triathlon. This was no simple task and Steve pulled it off at the highest level.
Additionally, Elizabeth has always found the time to train and is quite accomplished in her age group. When you see Elizabeth at a race venue, she is either volunteering, racing or quite often BOTH.
A PR DAY, continued calling me?” “Josh just made a really yucky pooh-pooh and Daddy’s changing him.” “You didn’t have to call to tell me that. I’m in a race now, honey.” “It was a really stinky one and it got all over the car seat.” “Where’s Daddy?” “He’s inside. He has to clean the seat, too.” “Are you inside too?” “Uh huh. Daddy left his phone on the table by the door. I know which button calls you.” “That’s nice, honey. Look, I’m in a race and I can’t talk now, so hang up and I’ll see you later.” I clicked off the phone before she could say anything else, stored it in its case, and hopped on my bike to begin riding again. I had lost about a minute of race time. About ten minutes later, I heard the familiar ring tone again. Once more I pulled over to stop. “Hello?” “Hi, Mommy.” “Annie, why are you calling me?” “Daddy was hurrying to leave and he tripped and fell on the front step and hurt his hand. He said some of those bad words you told me not to say.” “Where is he now?” “He’s wrapping it in a bandage. He said the wrist might be broken, and then said more of those bad words when he tried to turn the handle on the door.”
I sighed. “Is he going to bring you to the park?” “He promised me a pony ride.” I could hear Josh crying in the background. “Is Josh okay?” “I guess.” She paused. “I made breakfast by myself.” “That’s nice. Listen, Annie, I’m in a race and I need to continue. You can tell me about breakfast later, okay?” “Okay.” I hung up without saying goodbye, because her “okay” sounded tentative, as if she were about to regale me with the feat of breakfast. Less than ten minutes later, the familiar ring tone sounded on my handlebars. What now? I stopped. “Hello?” “Mommy?” I sighed. “What is it?” “The car has a flat tire and Daddy’s hand hurts too much to change it. He went to our neighbor in the blue house to ask for his help.” “Okay, so you’ll be a little late.” “I made breakfast this morning and ---“ I interrupted her. “You can tell me about breakfast later, Annie. I’m in a race. I need to hang up. I’ll see you in the park.” Now I was very distracted, worried about my husband’s wrist continued page 7
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TCSD WEEKLY WORKOUT CALENDAR
NEW MEMBERS
Monday 6:00 PM
Computrainer Cycling and ErgVideo
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Coastal Sports and Wellness. •
•
Location: Movin Shoes, Encinitas.
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma Run 5+ miles in Mission Bay
6:00 PM
Track Workout in Carlsbad, a coached session
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
6:30 AM 6:00 PM
•
•
Location: Mission Bay Jetty parking lot. •
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Advanced MTB Training
6:00 PM
Bike Workout in Coronado
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Penasquitos Canyon Side Park (east pkg lot). •
Location: Starting at Holland’s Bicycles.
Location: Rehab United PT & Sports Performance Center. •
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
florian.hedwig@sbbtral.com or surfingflo@gmail.com.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Run (starts at 8 sharp) and Ocean Swim (in the water at 9) in Del Mar • Location: Meet at
•
Contact: Mark Kenny for more information (760) 271-2003
Powerhouse Park. 8:30 AM
REAL Beginners Bike Ride (see following page or calendar on website for complete details)
** Starts after daylight saving time, but check TCSD website for complete details.
Robert Bayer Sidney Bernadette Axl Joshua Biol Mike Blundell Adam Brophy Amy Bunch Tyler Carle Cindy Crawford Hopkins Darrin Patrick Davis Vanessa Davis Nicholas Deneezo Victor Diaz Tiffany Dodson Dimitri Dolci Sherry Dowdy Jill Drouin Jennifer Fanelli Scott Fentress Nicole Frey Michael Glauser Richard Gonzales George Gutierrez Jason Hale Carson Hinkley Aaron Jones Tim Kadel Lucas Keenan Joe Koors Katharine Lazansky Christopher Lee Laura Lembi Patrick Leuzinger Michael Libutti Laura Lokkesmoe Michelle Louden Tomas Majek Mike Martin James Mathieu Anthony Mauriello Luis Miguel Mejia continued page 6
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NEW MEMBERS, cont. Tyler Nelson Matthew Noble Kristine Norton Emmah Obradovich Baxa Olivier Lisa Perry Brandon Pleman Claire Putnam-Pite Shelley Reid Gregory Schreibe Steve Stein Virginia Sullivan Calvin Sykes Serena Trice Ping Wang Kyle Wills Thomas Winters Garlen Xu Daniel Yee
REAL BEGINNERS BIKE RIDE Saturday, January 18th, 8:30 am The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple moderate climbs on the first half of the ride, but beginners need hills too! We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Questions? Contact Dean and ’the Steve’s’ at coaches@triclubsandiego.org
Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
BEGINNER’S MEETING & TRIATHLON 101 Monday, January 12th, 6:00 pm
TCSD RACE DISCOUNTS To get your club discount, some events require club members to use mail-in application and include a photocopy of TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Additionally, visit the clubs discount section on the web for additional details about discounts. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). TCSD members enjoy $10 off entry. Big Kahuna Triathlon $15 off. continued page 7
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The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Where: B&L Bike & Sport - San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 Directions: It’s right off Interstate 5 at Rosecrans across from Hampton Inn.
We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee - harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world.
To order, go to www.mdotcoffee.com Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)
A PR DAY, continued and whether they’d show up at all. I finished the last loop on the bike and was just about to enter the transition area when the phone rang again. Once more I stopped. “Hello?” “Mommy, it’s later now, isn’t it? I made breakfast, but I kind of had an accident.” “An accident?” “I spilled the chocolate milk, but it was on the counter, so not too much went on the floor.” I had visions of the mess. “And the white milk too, but that was on the table. Sparky licked up most of it on the floor.” “Annie, you and Daddy can tell me the whole story when you get to the park, okay? I can’t talk any more unless it’s an emergency.” I disconnected, my mind frazzled with the thought of the mess my husband had to clean, his hurt hand, and the hassle of getting two children to the park to watch me finish the race. I had already lost about five minutes to Annie’s phone calls. I entered transition and eyed the cell phone on the bike as I prepared to run. Something told me I should carry it. Not long after I hit the street, it rang. I slowed to a power walk while answering. “Hello?” “Mommy? We left the house but had to go back because Daddy forgot the picnic cooler. He just ran inside to get it.” “Are you and Josh in the car?” “Uh huh, and Josh is making some stinky ones. Yucky.” She paused. “Mommy, are you mad at me about the milk?” “We’ll talk about it later, honey. I’m running in the race and I have to go.” I disconnected, tempted to turn the phone off so I could finish the race in peace. Annie called me two more times on their way to the park while I was running, once while they stopped to fill up the car with gas, and another time when my husband parked and was changing Josh’s diaper once again, this time on the tailgate. “Annie, what are you doing?” I heard his voice. “Annie, are you talking on my phone? Who did you call?” “Mommy.”
“You called Mommy? She’s in a race. You can’t be calling her. That’s bad.” I heard Annie begin to cry as my husband spoke into the phone. “I’m sorry, hon. I didn’t realize she took my phone and knew how to call you.” “It’s only about the sixth or seventh time this morning. I’ve lost count.” I quickly described what she had said. “Is your wrist all right?” “I don’t know. It’s very swollen. Finish your race and we’ll talk about it then.” About twenty minutes later, I caught sight of them walking across the park. They were still about a hundred yards away from the large tree where we had planned to meet, but something about the three of them made me stop. Josh’s stroller had tipped, Josh was on the grass, and my husband was trying to right the stroller and grab our son with his good arm. Annie’s face and shirt had bright red streaks, and from where I stood, I couldn’t tell if she was crying. I panicked at the thought of her bleeding and left the run course, puffing even harder as I darted across the park grass. I arrived gasping. “Are you all right?” My voice came out in short pants. Annie didn’t need medical help—she held strawberry-flavored energy gel packets in each hand. She had smeared most of the gel across her mouth, shirt, and arms. “Mommy! Look! Strawberry syrup!” “Did you finish the race?” my husband asked as I helped lift Josh into the stroller. “No, but it doesn’t matter now that I’ve lost so much time. There’s one more loop around the park—it’s about a mile.” “Go ahead and finish. I’ll wait here with the kids.” “I want to go,” Annie said. “I can run too.” I looked at her sticky, red face and the stained t-shirt printed with ‘My mom can run faster than your mom’, and then nodded. “Come on. We’ll finish the race together.” She had already interrupted my race so many times, what did one last mile matter? Annie loved it. We alternated walking and jogging until we neared
TCSD RACE DISCOUNTS Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. www.EliteRacing.com Kathy Loper Events www.kathyloperevents.com $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Klein and Clark Sports Productions 10% off on both the April and November Desert Triathlon in Palm Springs. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC09. SilverMan Triathlon Half and Full ironman events. Lake Mead/Henderson, NV. Must indicate USAT membership number and club affiliation. Discount codes ($10.00 discount): Full: silverclub09 Half: silverhalf09 Ventura Breath of Life Triathlon $10 off. www.triforlife.com
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MEMBER PROFILE HEATHER DISNEY Member since: August ‘08
Congratulations UltraMan Finisher! Congratulations to Mark Ford who completed the Ultraman Triathlon World Championships in Hawaii. Mark placed 13th out of 34 finishers. Not a bad season after finishing IM New Zealand in early March with a time of 10:24:05 and the IM Hawaii World Championship in 10:48:41. The UltraMan Triathlon is a 3 day event. Day 1 consists of a 6.2 mile swim followed by a 90 mile bike ride. Day 2 consist of a 171.4 bike ride and the final day is a 52.4 mile run UltraMan Hawaii - Nov 28-30, 2008
Mark Ford
Day 1 Swim
Day 1 Bike
Day 2 Bike
3:13
6:11
8:42
Day 2 Run
Total
8:35 26:43 Seconds and transitions not included.
If you are entered in an Ironman (or longer), please email Craig Zelent at tricraigz@yahoo.com. That's the only way to get listed in our TCSD results. Thanks!
Age group: F 20-24 Status: Single Before I became a triathlete I was: swimmer and water polo player. Favorite Race/Tri Event: Any olympic distance triathlon Best event: Swim, Bike or Run: The swim. PR: race time or any split time (include race name and distance): Camp Pendleton; my first olympic distance 3:05 hopefully faster this year. Most Embarrassing or Disastrous Moment: Wiping out on Fiesta Island trying to use my aerobars for the first time. Equipment wish list: zoot shoes, HR monitor, thats it. I like to keep it simple, My Equipment: Wetsuit: Aquaman Bike: Quintana Roo Shoe: Saucony Can’t Race Without: ? Best advice: You have to really want it, but if I can do it, anyone can.
Indoor Triathlon Series Announced What is an Indoor Triathlon? A 10-min pool swim, 10-min transition, 20-min on a spinner bike, 5-min transition, 15-min treadmill run. Equipment: Swim: outdoor lap pool (distance per facility) Bike: Spinner bikes with VDO cyclometers Run: Treadmills (maximum 12.5 mph) Details: There will be up to 6 participants per wave, 11 waves total. IMPORTANT! Waves start every 25 minutes. You will be assigned a wave start time, confirmation will be sent 5 days prior to race day. (All participants must start at swim times indicated in confirmation email, no exceptions.) IMPORTANT! Arrive at the host facility 30 minutes before your assigned wave start and be on deck 15 minutes before your wave start. Winners are determined by total distance covered. Registration/Sign up: Participation limited to space available, see event list for limit. Use TCSD Club’s online race registration to register. Entry Fee: This fee goes to the host fitness facility for allowing the use their location, Pay race morning. Discounted fee if specific facility member. Volunteers Needed: We will need 6-8 volunteers per location. Participants are encourage to come early and/or stay after finishing their race and assist with mileage tracking of others.
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Register early to guarantee a start time! Indoor Triathlon #1 Date: Saturday - January 17, 1st wave: 8 am Location: Wave House Athletic Club 3115 Ocean Front Walk, San Diego Limit: 66 max participants User Fee: $10 non-member/5.00 member Indoor Triathlon #2 Date: Saturday - January 31, 1st wave: 2 pm Location: Pure Fitness - Carlsbad 6215 El Camino Real, Carlsbad Limit: 54 max participants User Fee: $15 non-member/10.00 member Indoor Triathlon #3 Date: Saturday - February 14, 1st wave: 8 am Location: Frog’s Fitness -Carmel Mountain Rch 12171 World Trade Dr., San Diego/Poway Limit: 66 max participants User Fee: $20 non-member/15.00 member Includes goodie bags and special raffle! Indoor Triathlon #4 Date: Saturday - February 28, 1st wave: 8 am Location: Lawrence Family Jewish Community Center (JCC) 4126 Executive Dr., San Diego/La Jolla Limit: 66 max participants User Fee: $10 non-member/5.00 member For more info contact: Dean Sprague, PedPowerPerform Lab 858.270.1605 or dean@PedPowerPerformLab.com Visit TCSD’s web site for more information.
IRONMAN CONVERSATION WITH CRAIG ZELENT I had the privilege of sitting down recently and talking triathlon with the Tri Club's Don Lopez. On November 23rd Don completed his first Ironman at Arizona in a time of 12:53:43. Please join me as we get to know this very blessed man. Craig: What was your athletic background prior to triathlon? Don: As a kid, I played soccer and a little football through high school. Afterwards I started lifting weights which remained my exercise routine through 2003. I ‘socially’ rode mountain and road bikes through the years, never more than 20 miles at a time. I used to snow ski quite a bit, although I haven’t hit the slopes recently.
In 2004, my family moved from Santa Clara to San Diego and in 2005, I met TCSD members Marie Lewis and Matt Sparks (Marie’s daughter Katie and my daughter Sofia were classmates). Over dinner one night, I recounted my heart issues and cardiologist conversation with Matt who promptly noted, “Hey, your cardiologist told you to jog, swim and cycle? He just told you to do a triathlon!” I also found out Matt was training for Ironman Arizona in 2006 and I was intrigued. I crashed a couple of Cove potlucks and a club meeting, and finally joined TCSD in April 2006. I bought my first tri bike in May. I had no clue on how to swim, so I sheepishly showed up at the JCC pool and was thoroughly embarrassed since I had to grab the wall midway through one 50m length. I was further embarrassed at Glorietta Bay where I flat out hyperventilated and panicked 20 meters off shore. By the way I’d like to sincerely thank club ‘lifeguards’ Courtney Carpenter and Steve Koci for all their help!
COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro felipetri@hotmail.com EnduranceZone.com www.fitstop-lab.com Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. San Diego X Training (858) 558-1337 Contact: Sergio Borges sergio@sdxtraining.com
Craig: How did you get into triathlon? Don: At the age of 33, in December 2003, while warming up on a Lifecycle at the gym, I suffered a heart attack. As a result, I was advised to stop heavy weight lifting to avoid blood pressure spikes. My cardiologist suggested I take up jogging or swimming or ride a bike. Reluctantly, I gave up weights and defaulted to the Lifecycles and taking brisk walks.
FRIENDS OF TCSD OFFERING DISCOUNTS
Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com
Dan Lopez, Ironman Everyday Hero. I signed up for the ’06 Mission Bay and ’06 Catalina sprints as my first two triathlons. However, as luck would have it, I suffered a second heart attack in September 2006. Recovery was quicker this time, and I finally completed my first official triathlon in Newport Beach in April 2007. Craig: What was the cause of those heart attacks and how serious were they? Don: For the most part, it’s genetic – I have a long history of heart disease and stroke on both sides of my parents’ families. The first attack was due to cholesterol-induced plaque. I had complete blockage of the lower section of my right coronary artery. This meant that a portion of the heart muscle that pumps my right ventricle ‘starved’ for lack of oxygen-rich blood. Unfortunately, the muscle tissue was irreversibly damaged. It is now dead muscle which means that the pumping power of my right ventricle is significantly less. I was placed on a ‘cocktail’ of meds to control my continued page 10
Tri Power Multisport (760) 420-8032 Contact: Mike Plumb tripower2000@msn.com
MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 www.ucpt.com Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: bodhibodywork@yahoo.com Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member. continued page 10
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 www.Fuel-Factor.com kim@Fuel-Factor.com Discount: 10% on nutrition services with TCSD card. Jay Robb Protein JayRobb.com Order through Craig Zelent at (888) 838-3878 x105 or email to Craig@JayRobb.com. Discount: 20% off the suggested retail price. continued page 11
heart rate, blood pressure, and decrease blood cholesterol levels. The second attack occurred in a similar area. However this time, it was due to the blood clotting. While not as devastating as the first, my heart’s pumping efficiency (ejection fraction) was further reduced. As a result, my ‘cocktail’ was adjusted to now include blood thinners and anticoagulants. I was also warned about the dangers of dehydration. Less water in your body means thicker, stickier blood.
the best shape of my life right now, and I really do owe it to the sport of triathlon. In a way, my completing Ironman Arizona is my way of saying that I beat the disease.
Craig: If that happened to me, I think I would be too frightened to take on a sport like triathlon. Family, the ultimate motivation. Karen (wife), Sofia (age 7) How confident are you that those and Mateo (age 5). episodes are behind you? Craig: Tell me about the Cardiovascular Don: What’s that saying about falling off a Disease Foundation, what they do and how horse and getting back in the saddle as soon someone could make a donation. as possible? Does that apply here? I can’t say why I’m not frightened. Maybe I’m too stupid Don: Going into this, I knew I wanted to tie to let myself be frightened. I don’t know. I my Ironman endeavor to some type of charitaconsult with several cardiologists each with ble action. My introduction to Carlsbad-based varying opinions. I’m trying to be smart about Cardiovascular Disease Foundation (CVDF) was it, so I listen to their guidelines. I warm up somewhat by accident. I stumbled upon their and cool down religiously. I build up volume annual 5K jog/walk flyer and took it home. I very gradually, over an extended period. I stay went to their website and was immediately hydrated and try to pick courses/races that are struck by their mission and approach. Unlike flatter and not too hot. I try not to ride in big other heart disease foundations that funnel dollars into R&D, CVDF was more ‘packs’ for fear of crashfocused on educating the public ing. I use a heart rate about the causes and prevention monitor; I bike and run of heart disease. In particular, at less than 140 bpm they have this Healthy Habits, regardless of training or Healthy Kids (HHHK) program competition. This is why where they go to regional you’ll never see me at schools and teach young kids track/speed sessions or about heart disease, smart doing sprints or head-up lifestyle choices, proper exerdrill in the pool. Gotta cise, and healthy eating habits. keep that heart rate I arranged a meeting with them, down! recounted my medical history, Am I confident that educated them about my those episodes are Ironman intentions, and told behind me? Can’t answer them I’d like to raise money for that, but what I can tell their HHHK program. They you is I feel that I’m in Showing TCSD colors at a local race. continued page 15
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Race Report: By Beth Gerdes Las Vegas Marathon Date: November 7, 2008 The Training I wasn’t sure I had any business trying to run a marathon. After all, I attempted to train for the 2007 San Diego Rock ‘n Roll Marathon as a newbie to endurance sports and it didn’t go so well. I was your typical “too-much-toofast” training disaster and ended up with a femoral stress fracture and five months on crutches. As it turns out, the stress fracture may have been one of the best things to ever happen to me, because it led me to triathlon. When my leg was injured I started swimming laps. Then came the bike. So I guess I’m just another injured runner turned triathlete. After healing, I was lucky to have a great first season in triathlon in 2008, thanks to my TCSD friends and the club races that helped me minimize my rookie mistakes. The 2008 triathlon season flew by and it was great, but I still had a beef with the marathon. So, after making it through the season injury free, I thought I could give the marathon another shot. I decided on the Las Vegas Marathon, 2008 and decided to train smarter. For 14 weeks leading up to the marathon, I focused heavily on the running. I worked with my Breakaway Training team and a running coach, Tim Luchinske, because I knew I had aggressive goals and needed to work hard but not break myself. With a full time job, and graduate school, my time was somewhat limited so quality was important as well. My goal was to run 3:10 in my first marathon. As training progressed, I also made my own super secret goal of 3:07. At first, the run training was exciting! Prior to 2007, I hadn’t done any run or multisport training, so the structure of a real “plan” was completely new to me. In my triathlon training, I had averaged about 25 miles of running per week. As a “runner”, my mileage climbed up to 70+ miles in my heaviest weeks of training. My long runs that used to be 90 minutes built up to just over 3 hours. A regiment that included marathon pace running, tempo runs, and the staple of my training- progression runs. In these progression runs, I would start
Location: Las Vegas, NV
with a few very slow and relaxed miles, build over the next few miles and end with several miles at or slightly faster than marathon pace. But, as the marathon training progressed, I really learned to appreciate my time on the bike and in the water because it was so scarce. My motivation dipped a bit near the end and I was jealous of my TCSD friends heading on long bike rides together. Near the end, I had to keep reminding myself that if I stuck with it, I could be confident that I had given everything I could to my best shot at the marathon. As race day approached, I was nervous, but ready. When the miles were logged, and race day arrived, I knew I had done the work, but that you can never control 100% what happens after mile 18 of a marathon. The Racing My new fiancé (and good luck charm!) James Walsh drove with me out to Las Vegas the day before the marathon. When we arrived and took a short two-mile job to shake out the legs. Next, we made our way to the expo to get our bib numbers (James was racing the half marathon). To get out of your hotel, or into the expo, one must navigate through casinos designed like mazes, lots of walking, and inhale about 6 cigarettes worth of secondhand smoke. Staying off your feet is nearly impossible. After the expo, we had an early pre-race meal of turkey, salad, dinner rolls and my secret race rocket fuel- frozen yogurt! I was glad James was there racing too because you can’t always find a partner willing to hit the hay at 8pm in Las Vegas! We were unwinding and outside the party was just beginning. We woke up at 4am race morning and I had my pre-race coffee and Powerbar two hours before the race. I wasn’t really nervous, I was actually excited. As a warm-up, we jogged the mile or so from our hotel to the start line in the dark. At the start line, I spotted Chris McCormack, met up with some Breakaway Training teammates, and waved to some TCSDers as well - it almost felt like a hometown race! I had anticipated cold and wind and we were continued page 16
FRIENDS OF TCSD OFFERING DISCOUNTS NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product. SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 15% off your order with code “TCSD15” at www.saltstick.com Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order.
APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories. continued page 14
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% for TCSD members. See TCSD website for code.
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Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/in the name of any injured TCSD member.
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS OTHER SPONSORS Acqua al 2 (’ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine. Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. Countrywide Santaluz (858) 759-5976 Contact: Raja Lahti raja_lahti@countrywide.com Discount: All TCSD members get up to .500 point off current pricing. Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd, Encintias, CA 92024 (760) 944-3787, (203) 762-7578 john@johnhowardsports.com www.johnhowardsports.com Discount: 10% on Bike Position Analysis San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
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accepted and we launched a fruitful partnership in May 2008 which to date has yielded over $13,000. You can visit CVDF at www.cvdf.org and my fundraising page is www.active.com/donate/donlopez.
received a comp’d entry into any 2009 NA Sports Ironman event. That’s pretty cool too, but I haven’t yet decided what to do with it. And for those asking, no it doesn’t include Kona!
Craig: You won the Ford Everyday Hero Award with your participation in Ironman Arizona. What does that award mean?
Craig: I heard that you forged a special friendship with Phoenix cardiologist Dr. John Fitzgerald through Ironman Arizona. How did that come to be?
Don: Ford presents an Everyday Hero award at full-distance Ironman events on the NA Sports race calendar. It is geared toward athletes who have contributed to a person, charity or organization in a significant way and who have done so while undertaking the rigorous training for an Ironman event. Everyone registered for IM Arizona received a ‘please nominate someone’ e-mail. Several folks in the club were aware of my medical condition and involvement with CVDF and took it upon themselves to nominate me. Others took it a step further and forwarded the nomination e-mail to all of TCSD (and beyond!). This must have had a snowball effect because I think NA Sports’ inbox was flooded by nominations for me from many, many, TCSDers – whether they were racing Arizona or not!
Don: Words cannot convey how amazing and special a person Dr. Fitzgerald is. I only met Dr. ‘Fitz’ the Friday before the race, yet the impact he has had on me will last a lifetime. I knew there were real risks involved with my Ironman attempt. I never let on that I was concerned, but inside I knew I was. Club member Mark Kenny placed me in contact with the medical race support, however, I thought that it would be better if I could find a local Tempe/Phoenix cardiologist who was around that weekend. I figured that I could send them my medical history and if something devastating happened they would at least be familiar with my case. Mark also placed me in contact with Dr. Fitz’s office. I was able to get a last-minute They notified me the appointment with Dr. Tuesday before the race and Fitz, but I was told it needless to say, I was would only be 20 minshocked, thrilled, but most utes because they of all humbled by the honor. Mission accomplished! ‘squeezed’ me into his I mean, who am I to be singled out of this group of 2,500 people; we all schedule. My 20 minutes turned into an hour trained ridiculously hard. And fundraising? plus. What started as an assessment of my Largely a team effort – TCSD pals like Kevin medical condition turned into an Ironman Koresky, Elaine Gower and JT Lyons took it Arizona coaching session tuned to my special upon themselves to coordinate events to drive needs. You see, Dr. Fitz has done Arizona as funds to CVDF, my family tapped into their well as another Ironman and an assortment of business network to solicit donations and other triathlons. As we wrapped up, he said to sponsorships. I didn’t deserve the award, but me, “You know, I’m going to see if I can add perhaps ‘we’ did. For me, the most important myself to the medical support staff for the part of the award is the $1,000 donation Ford race.” And he did just that! I think he sensed made to CVDF on my behalf. Personally I I was a little nervous, and that by his being on
site, I would be able to better focus on the race. Talk about peace of mind! The Saturday night just before the race, I received the most comforting and inspirational text message from him. It read, “Swim – relax, bike – be safe, run – solve the problem. And above all, enjoy the moment. Dr. Fitz.” You know, he spent his entire Sunday at the race observing me. He picked me up coming out of the swim and monitored my progress loop by loop – he even knew all my splits! He purposely selected a late shift in the med tent to coordinate with my anticipated finish time. And when I was done, I asked to be escorted to the med tent where he congratulated me and monitored my recovery. He asked me to stop by his office the following Tuesday for some blood work and a quick checkup. And just as before, I had no appointment, was in his office longer than expected, and the medical evaluation gave way to coaching. However this time, we talked about ‘what’s next for Don?’ To this day I can’t bring myself to erase that text message, and I don’t think I ever will. Craig: So it sounds like you had angels watching over you. Were the angels sleeping when you had your bike crash on the 3rd loop at IM Arizona? Don: Ha! Maybe I was the one sleeping. It happened at an aid station on the third loop about 18 miles from the finish. The guy in front of me missed a bottle exchange. However instead of riding on and grabbing a bottle from the next volunteer, he hit his brakes and stopped. I ran into him, and the guy behind me ran into me. I fell to my left, so my left shoulder and right thumb hit the ground first. But now I was laid out in the path of all the other racers. Just as I went down, a woman who was unable to avoid me basically ran over me. Her chain ring cut a 9-inch gash along the right side of my back and her front wheel rode over the right side of my helmet. She went down hard too – I saw her later on the marathon course with her right arm strapped to her torso. Craig: What was the toughest part of the race for you and how did you overcome that? Don: For me, training for Ironman Arizona
took over 10 months. February and March were spent rehab’ing my left knee – in January I had surgery to repair a meniscus tear. The early months weren’t so bad in terms of training time commitment. However, when we hit mid-summer the weekend volume began to consume my life. It was difficult to be away from the family. I pretty much missed the entire soccer season for both Mateo (5) and Sofia (7). My wife Karen was a real trooper – she played ‘soccer mom’ by herself and kept the kids occupied during my long weekends. Family events such as vacations – or lack thereof – were also planned around my training schedule. During the race itself, the toughest parts were the second half of the swim and the first loop of the run. For some reason I got disoriented while swimming back. Tempe Town Lake is like an oversized aqueduct, so our swim was for all purposes one big counterclockwise rectangle. Being manmade, the lake’s sides are vertical, plus we had those giant orange and yellow pyramid buoys. You’d think it’d be impossible for someone to get lost. Yeah right! At one point I found myself swimming perpendicular within 10 feet of the wall and a volunteer had to yell at me to turn. Did I mention I suck at swimming? You know if it weren’t for lane lines, I’d swim clockwise circles in the pool! Regarding the run…I came off the bike with a very acidic, gassy stomach. My gut felt so horrible that I jog-walked the first 5 miles with TCSDer Lorenzo Cervantes. The only thing that saved me were the Gas-X pill in my pocket and that life-saving chicken broth. Its funny you know; I never understood why they served chicken broth at IM races. Now I know; I really know! It’s the miracle drug. I stuck with chicken broth, water and GU for the remainder of the race. And by the second loop, I was actually running comfortably. Also thank God for those TCSD cheerleaders and all the volunteers; they really kept you going into the night! Craig: What is your favorite part about being a TCSD member? Don: Hands down the camaraderie. I can probably count the number of friends I made from
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continued page 16
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Ironman Conversation, continued 1993 - 2003 on my two hands. I’ve more than quadrupled that number in the few years I’ve been involved with TCSD. I love the variety of events, both social and training-oriented. I’m a big fan of the Borrego (and now Vail Lake) campouts. It’s a real second family-type of feeling you get when you hang out with these folks. Craig: What is the funniest thing you have experienced since becoming a triathlete?
Don: Did you know that over time, your lycra/spandex swimsuit bottoms become transparent? And they don’t have to be white either. ‘Nuff said. Craig: What are your future triathlon goals? Don: Given my heart rate constraints, the endurance distances really suit me better. I like the 70.3 distance because I think I can train while still being a good husband
and father. I’d like to go back and actually finish Big Kahuna – I DNF’d this year due to a bunch of flats. Will I ever do another Ironman? Maybe. I’ll let you know after the family meeting in Jan’09… Craig: Don, thank you so much for sharing your story. You are easy to like. I can see why Dr. Fitz spontaneously gave you so much attention. The TCSD is lucky to get to share you with your family.
Race Report: LV Marathon, continued all pleasantly surprised by high 40 degree temperatures and hardly any wind at all. The gun fired and we were off, charging down the Las Vegas strip! The race had over 15,000 people with the half and the marathon combined, the mass began to crawl down Las Vegas Boulevard. In the dark, fireworks were set off and I couldn’t help but smile and be excited. This was a MARATHON, and I was running it! The first 6 miles flew by. We headed down the strip and had plenty of spectators cheering us Finishing strong...3rd place woman. on. I ran with Felipe from Breakaway Training and we gathered a small pack of I had just gotten warmed up. Still, I was about 7 men along the way. I wore my petrified of “the wall” and knew that my Garmin 305 GPS and was able to track and feelings could change at any moment. Mile control my pace. My biggest goal was to 13.1 passed in 1 hour and 33 minutes. I not start out too fast- no miles under 7 had held just over a 7 minute pace for the minute pace! The miles flew by and I was half marathon, and based on what I felt I chatting with my fellow racers. When the had left “in the tank”, I made the decision course heads off the strip, the “scenery” to make it my race, and turn it up. I hadgets a little different. The road is dotted n’t trained to run under 7 minute miles in with aid stations and great volunteers the marathon, but I felt at this point, that every mile breaking the run into manage- I had made it halfway and could take a able chunks. Also, although the course chance. I wanted to get to that finish line profile shows several hundred feet in ele- as quickly as possible! I dropped the pace vation gain and loss, you will feel that this down to about 6:45 miles and paced is the flattest course. It felt so fun to just myself off of a guy who had run 20 get the leg turnover going and roll with it, marathons. I thought he had to know what he was doing! We kept passing people and uninterrupted by hills. The crowd started to thin out around I passed one final woman at mile 18. I mile 11 or 12 and I noticed that I was kept waiting for “the wall”, but it never slowing passing many people, but not get- came. At mile 22, I knew I was going to ting passed at all. Instead of feeling like I make it and finish strong. The last two was fading, I felt as though miles of the course were the most brutal for me because they overlap with the half marathon. Suddenly, I found myself dodg-
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ing throngs of walkers on a false flat. It’s pretty hard (mentally and physically!) to plow through when everyone around you on the course is talking, laughing, eating, and holding hands. I had to force myself to keep racing and couldn’t wait to cross the finish. I knew I was coming in ahead of my planned goal, but unsure how far ahead. I rounded the last corner and heard the announcer, “And our 3rd place woman, from Carlsbad, California, Beth Gerdes!” I looked at the clock and it said 3:03. Huh? What! I had even surprised myself! My super secret personal goal was 3:07, but I told everyone 3:10. After crossing the line, James found me with and seemed confused, surprised and proud all at the same time that I had come in ahead of my goal and placed 3rd. I also found out he had a 4th place finish and PR (1:13) in the half marathon. He was out there to support me, and basically ran the half to get his long run in. (Yes, he’s a freak). The finish area was freezing and we hung for a bit before hitting the “recovery party”. The biggest perk about racing in Las Vegas is the multitude of recovery and relaxation options awaiting you after the finish. We opted for the all you can eat (and drink!) champagne brunch at the Wynn hotel followed by a soak in the jacuzzi. We eventually rolled ourselves back to the hotel, and passed out before 9pm. I guess need to train more for my post-race endurance skills!
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COACHES CORNER: By Sergio Borges Periodization of Training: Is it truly the best way to train for multisport events? Since I started to coach athletes over 10 years ago, I always contested the traditional method of training that was available at the time. The traditional periodization that implies that ideally an athlete can only peak for an event one or maybe two times per year made no sense based on what I had experienced and started teaching others. As an athlete myself, I wanted to do well in most races of the season and not only in one or two. In addition, I noticed the strong lack of development of proper motor skills, technique and strength during the “base phase” that so many training partners religiously applied to their training. In fact, most of them started the “base phase” faster than when they finished, and faster than their season races! Obviously it made no sense adding volume in training when the basic foundation of skills were not yet developed! Today I see many athletes with poor motor pattern development increasing their chances of injury and poorer performance due to the unsuitable volume they do during the base phase of the traditional “periodization” training approach. I guess for many, the fear of “not conquering the distance” is responsible for
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most of the over-distance training done out there — and many of the mistakes! Not satisfied with the information I was getting from coaches and books to explain the reasoning behind using a traditional periodization theory for multisport training, I began to develop an alternative way of training that culminated in an article about “Inverted Training Periodization” that was published in the USA Triathlon Jounal in 2003. As the name implies, inverted periodization focuses on developing technique, strength and speed first and endurance closer to your event(s). A couple of years ago I stumbled across a training method that actually completed the gaps I had in my philosophy. This method corroborated what I had seen in my own and in the training of my athletes and focused in addition on other important variables including: - Balancing hormone levels in training - Developing motor skills - Cyclic training (instead of periodization) that allows athletes to achieve multiple peaks during the season - Qualitative instead of quantitative training
This training method proved to be very successful as its fundamental approach reflected in the training of many Ironman, 70.3 and ITU champions who used the same principles to achieve their results. This concept is called “The Method” and you can read more about it at www.ironguides.net/about-us. More and more there are increasing numbers of coaches and sports scientists contesting the traditional periodization of training. The basis of training periodization was founded several decades ago when scientific knowledge was far from complete and athletes' workloads, results, and demands were much lower then they are currently. At that time traditional training periodization as a division of the whole seasonal program into smaller periods and training units was proposed — and generally accepted without much challenge. Due to the small number of publications and the reasonably small population of scientists studying the field, this “traditional periodization” was republished many times and became a universal and monopolistic approach to training planning and analysis without much debate or study. However, recently further progress in sport science has reinforced the extreme contradictions between traditional periodization and the successful experiences of prominent coaches and athletes. In triathlon especially, it has become clearer that athletes guided solely by heart rate monitors and powermeters or those who follow a pre-determined training cycle using the principles of traditional periodization (one in which there is a “base phase” complemented by the unchallenged, generic approach of training for 2 or 3 weeks followed by a recovery week) rarely reach their full potential and are often prone to injury, poor focus and a lack of self-awareness. Most of the athletes today are guided only by “numbers” and often lose their ability to interpret their bodies’ responses to training. Further, it is becoming increasingly clear that triathlon is littered with the wreckage of professional and age group athletes who have destroyed their body’s immune function, endocrine balance and biomechanical health often permanently or for very long durations due to highly catabolic approaches to training – too much volume, too long “intense” sessions, little explosive speed or strength built into their training, and a general lack of emphasis on basic motor skill development. As a result, the strong focus on aerobic “gains” without the corresponding balance of more anabolic training sessions leads to increasing breakdown, generally evident in increasingly poor performances, greater fatigue, lower sex drive, more injuries, inability to concentrate, “puffiness” and weight gain, blood sugar fluctuations and insulin resistance and a littany of other symptoms. The negative consequences of traditional periodized training have begun to be outlined in sports science literature as a pattern of drawbacks and outright contradictions between traditional theory and desired outcomes, including: continued page 20
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Coaches Corner: Perioridization, continued
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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1) Inability to provide multi peak performances during the season (one shot Charlie) 2) Drawbacks of long lasting mixed training programs (an emphasis on “zone training” and aerobic capacity makes you slower) 3) Negative interactions between non-compatible workloads that induced conflicting training responses (too many catabolic effects and not enough anabolic ones) 4) Insufficient training stimuli to help highly qualified athletes to progress, as a result of mixed training (too tired to train properly) At ironguides, we designed The Method in a way that sequences specialized training cycles, where highly concentrated training workloads are focused on a limited number of motor and technical abilities. We divide the training focus into five recognizable Systems (Strength, Neuromuscular, Speed, Lactate Threshold and Endurance) that we focus on in each Training Plan. However, unlike traditional periodization, which usually tries to develop many abilities simultaneously, The Method applies training stimulation of carefully selected fitness components for a set block of time, an approach sometimes referred to as “Block Periodization.” The Method emphasizes several of the systems in one training phase using sessions and structure designed to enable high consistency and rapid recovery — with a great deal of emphasis on repetition. We then shift emphasis to one or more other phases, based on the needs of the athlete, the race calendar and the previous and upcoming areas of focus. In his recent book about Block Periodization, Dr. Vladimir Issurin comments: “The basis of contemporary training was founded several decades ago when scientific knowledge was far from complete and athletes’ workloads, results, and demands were much lower then they are currently.” As our sport evolves, we triathlon coaches and athletes need to acknowledge the increasing evidene of flaws in the general approach to training that is common with the approach used by many major coaching companies today. The Method provides an alternative to training that might better suit athletes’ needs. ”Thinking outside of the box“ should be the general rule for any athlete or coach looking to improve his or her abilities. If you feel that you have reached a plateau in your training, if you're constantly tired and have yet to reach your goals, then maybe it’s time for a change in your training method! Sergio Borges is a Senior Coach with Ironguides, www.ironguides.net, formerly San Diego X Training. He is also a Level III USA Triathlon coach and Level II USA Cycling coach. He has spent over 15 years studying the science of triathlon training.
RECIPE OF THE MONTH: Pineapple Veggie Stir Fry Ingredients: 3 cups cooked brown rice Ingredient Fun Fact: In 2008, brown rice was added to the FDA-approved list of whole grains that may make such health claims as ‘reduces the risk of heart disease and some cancers’.
1 cup snow peas Ingredient Fun Fact: Surprising to many, snow peas are a good source of iron (1 mg/0.5 cup serving), a nutrient often lacking in the diets of vegetarian athletes, as well as vitamin C (11 mg/0.5 cup serving) to aid the absorption of iron.
1 Tbsp fresh ginger, grated Ingredient Fun Fact: Ginger 1 cup broccoli florets root recently was discovIngredient Fun Fact: Ounce by ered to carry more than 50 ounce, boiled broccoli condifferent types antioxitains more vitamin C than an dants to aid inflammatory orange and as much calcium conditions. In fact, accordas a glass of milk but of even ing to a recent Univeristy more relevance, especially of Miami study, the antisince cancer is predicted to inflammatory response of overtake heart disease as the ginger, similar to that leading cause of death in found in NSAIDs, was 2009, is broccoli’s rich supply Shown with optional tofu cubes. potent enough to help alleof isothiocyanate, a phytonuviate pain in osteoritic patients when taken in trient shown to neutralize potential cancertwo 255mg doses over a 6-week span. causing substances before they have a chance to damage the DNA of healthy cells. 1 tsp garlic, minced Ingredient Fun Fact: A 1999 study demonstrated a significant increase in maximal oxygen consumption (VO2 max) and endurance performance 5 hours after garlic administration during a treadmill test as compared to a placebo. The authors attribute the potenttial ergogenic qualities of garlic to its ability to inhibit platelet aggregation while enhancing fibrinolytic activity thus improving blood fluidity. Previous research has shown a positive relationship between blood fluidity and aerobic performance. 1 carrot, sliced Ingredient Fun Fact: Rich in beta-carotene, carrots may present some relief for those inflicted with exercise-induced asthma according to a group of Israeli researchers who provided a daily dose of 64 mg of beta carotene to solicit a positive response in subjects. For reference, 100 grams of carrot contains ~6.6 mg of natural beta-carotene. 1 stalk celery, sliced (Ingredient Fun Fact: Containing high levels of potassium and sodium, celery and celerybased juices serve as an excellent and natural means to replenish electrolytes post workout.
1 cup sliced mushrooms Ingredient Fun Fact:As one of nature’s best sources of beta-glucan, a polysaccharide, mushrooms, especially of the maitake or shiitake form, provide over 200 different modes of action that contribute to immune function and help protect against certain types of cancer. 1 cup shredded cabbage Ingredient Fun Fact: Cabbage is particularly rich in vitamin K, containing over 80% the Recommended Daily Allowance per 1 cup serving, and according to researchers may improve bone metabolism, especially in female athletes who suffer from hypoestrogenism and amenorrhea and with whom are not on oral contraceptives. In fact, hypoestrongenic athletes receiving a mere 10 mg of vitamin K/day, equivalent to 1/7 cup of boiled cabbage, during a one month period of time saw an increase in bone formation markers and a parallel 20-25% decrease of bone resorption markers along with a decrease in urinary calcium loss.
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6 oz-can crushed pineapple Ingredient Fun Fact: Containing a versatile continued page 22
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Recipe of the Month, continued
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group of sulfur-based proteolytic digestive enzymes known as bromelain, pineapple aids the digestion of proteins and according to research, may help reduce inflammation and boost immune function. 1-1/2 Tbsp cornstarch 1-1/2 Tbsp water 3 Tbsp light soy sauce Directions: Make brown rice according to package directions. For 3 cups of brown rice, you need 1 cup brown rice and 2 cups of water. Lightly spray a large nonstick skillet or wok with vegetable coooking oil spray and heat over medium-high heat. Add the ginger and minced garlic and saute until golden brown, about 1-2 minutes. Add the carrot and celery and saute until crisp-tender, about 2 more minutes. Add the rest of the vegetables and saute until crisp-tender, about 3 to 5 minutes. Cover and allow to steam for 2 minutes. Mix the cornstarch with the water and light soy sauce; add this mixture, along with the crushed pineapple, to the skillet. Stir well and heat thoroughly. Serve the vegetable stir-fry over the brown rice. Add a protein source as desired (e.g., skinless chicken breast, chopped tofu, salmon, flank steak). Yields 4 servings.
Total Preparation & Cooking Time: 25 min. (10 Prep, 15 Cook) Nutrition Information per serving: Calories 245 Total Fat 1.8g Saturated Fat 0.4g Trans Fat 0g Cholesterol 0mg Sodium 392mg Carbohydrates 51.1g Dietary Fiber 6.2g Sugars 10.2g Protein 7.9g Vitamin A 5251.5iu (105%) Vitamin C 56.8mg (94%) Calcium 100mg (10%) Iron 2.5mg (13%) Recipe compliments of: communicating food for health, www.communicatingfoodforhealth.com/recipes Ingredient Fun Facts compliments of: Kim Mueller, MS, RD of Fuel Factor www.Fuel-Factor.com Kim is a Registered Dietitian with a Master's Degree in Exercise Physiology and is well known for her nutrition articles in Triathlete, Peak Running Performance, Competitor and others.
A PR Day, continued the finish line. The announcer was someone we knew, and he broadcasted my name and Annie’s as we approached the end. Primed on energy gels, Annie started running so hard that I had to scramble to keep up with her. “Go, Annie! Go, Annie!” the people near the finish line shouted, and she beamed at the recognition. It was the highlight of my race. It was my worst PR by a long shot, but I wouldn’t have traded that finish for anything. Ten years have passed since that triathlon, and we often joke about the misadventures of that day. Now I’m standing and ready for
another race to start, but this time Annie’s also standing nearby waiting for her first public race as a junior. She was smitten by the triathlon bug that day a decade ago. She has raced Girl Scout and youth club races, but this is the first time we’re competing against each other. I give her a hug and wishes for a good race. “Go out there and kick my butt.” She smiles, but then stares off across the water to gather her thoughts. I know that whatever the outcome, it will be a PR day—our PR day.
WHY DO TRUCKS AND BIKES COLLIDE By: Richard L. Duquette, Esq. OVER 5,000 TRUCKING accidents result in fatalities each year. Over 700 bicyclists are killed each year, many by trucks. Let’s talk about why. Simply stated, trucking companies often place profits over safety. Common Causes of Truck Accidents: FATIGUE. Over 51 percent of trucking accidents involve driver fatigue. Truck drivers get paid to produce. Their fatigue can be proven by reviewing driver log books, fuel receipts and meal vouchers. Sometimes drivers carry two sets of books; the one turned in for pay and the real one kept in the tractor if inspected by a police officer. Truckers can drive up to 16 hours a day, but often alternate hours off and compile 60 hours driving in less than five days. BLIND SPOTS. Even if the driver has the right fender mirrors, cyclists don’t always "appear" on the passenger side of the tractor. This is because the driver can’t see through and below his passenger side cab, or in front of his mirrors. There is a saying “if you can’t see the truck driver in his mirror, he can’t see you.” Illegal lane changes into blind spots can be solved by the truck driver in several ways: Adjusting his speed, Having a spotter. Obtaining the right mirrors. Signal well in advance of a turn. Improved training. FOLLOWING TOO CLOSE AND SPEEDING. At 55 mph, an 18 wheeler, depending on their load (i.e. 0-80,000 pounds), takes 300 feet to stop. Perception, reaction and braking are factors in stopping. At 40 mph, a truck travels about 60 feet per second and
needs four seconds to stop. Over 40 mph, a truck needs at least five seconds to stop. POOR EQUIPMENT. Over 30 percent of truck accidents are brake-related. Their air brakes and hoses wear out. That’s why they have highway “pull outs” into sand banks. Tire separation and blow outs are another problem related to overloaded, poorly inspected and maintained trucks. DRUNK DRIVING. You would be surprised how often truck drivers drink and drive commercial trucks. The low legal blood alcohol level limits make it easier for the victims to show mental or physical driver impairment. Conclusion Fortunately, you can do some things to protect yourself from errant truck drivers. Keep your distance from trucks. Wait till they pass you. Never assume they see you. If injured, hire an experienced bicycle trial lawyer, who has handled many truck and bicycle injury cases. I have prosecuted and defended truck drivers who have violated the law – which gives me an advantage. I know how to investigate these cases and what experts to hire to prove fault and damages – even if it’s an out of state case. This experience helps me negotiate fair settlements for clients. Should you need a Jury Trial, I have and will argue your case to a verdict to get justice. Truck driving tips and the legal rules of the road are listed on my website www.911law.com. The Federal truck laws are codified in the Federal motor carrier safety regulations (title 49, parts 350-399), and govern vehicles engaged in interstate traffic. Ride Safe – Ride Strong! Mr. Duquette is a local Carlsbad, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. He can be reached via e-mail at rduquete@911law.com and has a Web page at www.911law.com. His phone number is (760) 730-0500.
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