INSIDE THIS ISSUE
JANUARY 2010
Coaches Corner TCSD Contacts Volunteer Members Board Members Member Profile
TRIATHLON CLUB OF SAN DIEGO
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Check TCSD’s website for late breaking news.
2010 Kashi
Duathlon Series Announced* Jan. 16th: South Bay Feb. 13th: Black Mountain Mar. 6th: Carlsbad (Coastal or Inland depending on weather)
Apr 3rd: Pine Valley *subject to change without notice, review club’s website for up to date info.
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Friends Offering Discounts 14 Coaches Corner 14 Race Report 16 2010 Grand Prix Calendar 22
TriNews
RUnninG iN JANUARY CLUB MEETING Date and Location still pending.
Weekly Workout Calendar New Members TCSD Conversation Race Discounts
AZERbAijAN I
By Matt Peterson (as told to Barbara Javor)
suppose that Ismayilli, Azerbaijan, is consider what items I should bring, that is, similar to other small villages in the which would be the most useful to me over the developing world. People go about their next 27 months. Of the few items that I knew daily lives, much the same way that the would be essential were my running shoes. generations before them have. With limited Drawing on the memories of my former experiexposure to the outside world, most people’s ences abroad, I knew that running in a foreign attitudes remain very traditional and they place is not only a fun and interestbehave in ways that can best ing experience, but becomes be described as almost more important as a way to utilitarian. They deal with the stress and turmoil have few interacof adjusting to a new culture. So tions with foreignwith a notion of adventure and ers, especially those my Mizuno’s, I set off for from a country as far Azerbaijan. flung as the United When I first arrived in the States. And so it was country, I was immediately that I found myself in introduced to my new host this place with the family and told that I should audacious plan to run get to know them better. every morning. This task was made As a Peace Corps volunimmensely more difficult teer I had very little because at the time I choice as to where I would knew nothing about the nd or a r b serve, but keeping in line language. Of all the p a so erbaijan ard workout. z A r with the volunteer spirit, I requests that I had to la A popu eel after a h f u o cared very little about where how y mime to them, one of the easier ones I would be placed. As I prewas “May I run in the morning?” I figured that pared to begin my service, I had to carefully continued on page 3
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president Thomas Johnson at gatorman619@gmail.com Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newletter. 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
NEWSLETTER STAFF AND INFORMATION Publisher & Production
Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605
JANUARY EVENT CALENDAR
January Club Meeting Check TCSD’s web site updated information.
January Duathlon January 16th, Saturday Location: South Bay Distance: TBD Check TCSD’s web site updated information.
SD Indoor Triathlon Series: Race 2 January 16th, fist wave 8am Location: Lawrence Family JCC SD Indoor Triathlon Series: Race 3 February 20th, fist wave 8am Location: Frog’s Fitness Carmel Mountain Ranch Visit www.PedPowerPerformLab.com for complete details and entry form. Must pre-register! Limited race day registration if space available.
Always refer to the Tri Club’s website calendar for the latest events and details. BOARD MEMBERS President
Thomas Johnson
gatorman619@gmail.com
Vice President
John Hill
jhill@triclubsandiego.org
(619) 987-8822
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Farah Hedwig
ftmirza2002@yahoo.com
Race Director(s)
Brian Wrona/Ann Kelly
bswrona@gmail.com/triannsd@yahoo.com
Public Relations Director
David McMahon
mcmahonlive@gmail.com
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
VOLUNTEER COMMITTEE MEMBERS
Editor
Dawn Copenhaver dawnc1998@yahoo.com Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Dawn Copenhaver at dawnc1998@yahoo.com Contributing Writers Sergio Borgus, Barbara Jarva, Ryan Kack, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at mcmahonlive@gmail.com
ARTICLES WANTED Want to Share Your Race Report? Please send article and digital images to Newslsetter Publisher or Editor. Need by the 12th of the month for publications. Thanks for sharing
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Beginner Coaches
Steve Koci Farah Hedwig Dean Rosenberg Steve Tally
coaches@triclubsandiego.org ftmirza2002@yahoo.com coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel
Devin Reilly
dpreilly@gmail.com
(619) 895-0687
Expo Coordinators
Sherry Ashbaugh Anne Fleming
sashbaugh@triclubsandiego.org afleming@triclubsandiego.org
(858) 337-8839
Grand Prix (including Aqua & Duathlon) Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Ironman Coach(es)
Mike Drury Liam Thier
imcoach@pulseendurance.com imcoach@pulseendurance.com
New Members/Club Roster
Bethany Sotak
bsotak@triclubsandiego.org
(619) 668-0066
Race Director, Duathlon Social Director
James Delliquanti
jamesdelliquanti@yahoo.com
Swim, Masters Coach
Nikee Pomper
nikeepomper@gmail.com
Jim Vance
jvance@trainingbible.com
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Swim, Open Water Director Track Coach
(970) 390-1645
Running in Azerbaijan, continued they would at least be familiar with the concept of running, so it came as somewhat of a surprise when they greeted my request with an answer of (mimed, of course) “that won’t be necessary”. Again, I acted out going for a run, yet again was meet with resistance. After a few weeks when I became more comfortable with the language, I discovered that they thought I was saying “I want to run away.” They enjoyed having me around, I made them laugh, and they wanted me to stay. The issue of running was discouraged by some of our staff on the grounds that it was culturally inappropriate. Moreover, running the same route everyday could even be considered a safety issue. If someone was trying to cause me harm and they observed my routine, they could easily be waiting for me on some deserted stretch of road. Throwing caution to the wind, I would getup around 5:00 AM, sneak out of the house, run, and be back before anyone knew better (although my family was probably a little concerned that I smelled so bad after a night of sleep). It’s odd to feel that by running I was doing something wrong. Equally as odd, is running along a stretch of road and thinking: 1) I hope no one sees me, and 2) if someone tries to accost me, how can I escape. Regardless of all these concerns, run I did, for miles and miles. I would traverse the highways left unfinished by the Soviets, past remnants of petroleum refineries and along the shore of the Caspian Sea. As the sun would crest the horizon and bring with it the travails of being a stranger in a strange land, I would often consider how lucky I was to be living a life less ordinary. That sense of satisfaction and accomplishment that all early morning runners get was magnified by my surroundings. As the summer changed into fall, so did my living situation. At the beginning of Peace Corps service, all volunteers live in the same city as they prepare for their next two years in the field. After ten weeks, volunteers are then sworn in and given permanent site placements. Though things would change significantly in the villages to which I was being assigned, I knew that the one constant in my life would be running. Moving to the village provided a new set of obstacles both at work and during my morning runs. Village people, while ostensibly friendlier, were also more suspicious about my presence. When I told my new host family that I would be running in the mornings, they were immediately concerned for my health (then again, they also warned me that drinking cold water would inevitably cause death; and girls who expose their bellies to the cold will not bear children). Nonetheless, I persisted. One time on a run I was bitten by a dog and another time I found a puppy that followed me home and became my pet (Kilgore Trout, for all the Vonnegut fans). One time I had a man try and run me over. Once a man stopped to ask where I was from and, overjoyed to meet a foreigner, invited me to his daughter’s wedding. I was lucky enough to have site-mates in
my village who were also runners, and going out together helped with the motivation. We ran everyday, no matter the weather. I can remember hearing my alarm go off at 5:15, getting out of a warm sleeping bag to a house with no heat, running in the snow and returning home without the promise of a hot shower. Running became a badge of honor, something we could brag about to other volunteers. Despite our best efforts to keep a low profile, word got around that the weird foreigners were running early in the mornings. People would approach me on the streets and ask, “why do you do this?” or, my favorite, “you’re the guy who wears shorts!” (wearing anything less than slacks and a collared shirt was considered inappropriate). Due to all this unwanted attention, it was a great day when I would encounter someone who appreciated our dedication. Along one stretch of road I would routinely encounter a woman sweeping up debris. At first she would just stare at me, but eventually she started saying hello. One morning I was listening to music as I happened upon her, and because of the volume, I accidentally shouted “HELLO”. As the sound reverberated off the sleeping houses, I could see her wince. She stopped saying hello. Azeri’s are salt of the earth people. If they have one indulgence, it’s soccer. The kids at school would ask who my favorite teams were and if I saw the Manchester United game last night. This being the case, I always thought it was strange that they didn’t understand the concept of running if for no other reason than as a training regimen. Thus it was to my great surprise when one day I arrived at school (I had been outed as a runner by this point) and was told that there would be a “marathon” the next day. The prize for first place was supposed to be 100 dollars. I would like to say that I participated because I wanted to support this novel venture, but I desperately needed the money (100 dollars buys a lot of eggs). I showed up on the day of the race and quickly discovered that the “marathon” was actually a 2 k race. As I looked around at my competitors, I scoffed at their dress pants and loafers, much as they scoffed at me for wearing a track suit and running shoes. As I waited for the gun, I realized that I had to win, more because it would legitimize what I did every morning than for the money. The gun sounded and we were off. Pumping my legs as hard as I could, I was dismayed to find myself in 3rd place as we reached the half-way mark. In a war of attrition, I somehow eked out a win as I passed the two ahead of me right before the finish. I was breathing so hard that I almost passed out, but I was trying to act like it was no big deal. As I strutted up to the organizer to collect my prize money, I was taken back when he handed me a large bag. I looked inside to discover a ceramic continued on page 23
WWW. TRICLUBSANDIEGO.ORG 3
NEWBIE NETWORKING MEETING MEMBER PROFILE JACOB C. REINBOLT Nickname: Jake Member since: 1988 (with a 7 year lapse 1993-’99)
Thurdsay, January 7th, 6:00 pm This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
Where: Hi-Tech Bikes 7638 Clairemont Mesa Bvld. San Diego, CA 92111 (858) 715-1517
Contact: Questions or comments can be sent to beginner coach Farah Hedwig, ftmirza2002@yahoo.com
Directions: Take freeway 52 to Convoy, turn right on Claremont Mesa Blvd. Across from Sears, 1/2 block west of Convoy.
TRIATHLON 101 & BEGINNERS’ MEETING Monday, January 18th, 6:00 pm
Age group: M 50-54 Status: S Occupation: Lawyer Blog/website: http://tiny.cc/LiMwz When not training, I enjoy: learning about how best to live this life (mostly via taoism, buddhism, feng shui, and ayurveda); quantum physics; nature; weightlifting; meditation, solitude, and silence; bikram yoga; gardening; writing (just about to finish a book on how to be happy); helping those who are trying to help themselves; the comics; ultra-deep sleep; beer; quality, organic food. Favorite local restaurant: Whole Foods - I don’t enjoy restaurants anymore because as I've gotten older I’ve realized that ultra-high quality food is critical to maintaining my vitality. Given we consume a limited number of calories every day, any poor quality food necessarily squeezes out other quality food we could have eaten. Before I became a triathlete, I was a: a tennis player (professional aspirations until I realized I was not talented enough). Favorite Race/Tri Event: Ironman Hawaii 70.3 PR/Best Race: USTS San Diego 1990 (Olympic distance - 2:03). continued on page 6
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Attention beginners! This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to demystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions are fair game! NON-MEMBERS WELCOME! Contact: Questions or comments can be sent to 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.
REAL BEGINNERS’ BIKE RIDE Sunday, January 17th, 8:30 am
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
The TCSD Real Beginners’ 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 of moderate climbs on the first half of the ride. Beginners need hills too!
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.
TCSD WEEKLY WORKOUT CALENDAR MEMBER PROFILE, continued
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Movin Shoes, Encinitas.
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
6:00 PM
Run Workout, 5 miles
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
Location: Mission Bay Boardwalk. Meet at south jetty parking lot. •
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Advanced MTB Training
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com 6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
•
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
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
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west)
Most Embarrassing or Disastrous Moment: Finishing 270th out of 330 in my first triathlon in 1982 and gorging on a huge kielbasa sausage immediately after finishing because I was starved to death. (But the best part of this disastrous situation was receiving so much encouragement from those that passed me in the last 5 miles of the run). My Equipment: Wetsuit: XTERRA Bike: Litespeed Running Shoes: New Balance and Asics Equipment wish list: Power meter (can’t decide which one to go with), an Endless Pool (you said this was a wish list!), and mountain bike to ride in the off season (can’t decide what to get on this one either). Can’t Race Without: salt tabs. Best advice: If you want to go fast in a race you have to really hurt in training - this means painful intervals on the bike and on the track.
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday Sunrise
East County Trail Run; various start locations in Mission Trails Regional Park, Contact: Florian Hedwig for specific week’s information (619) 820-2388, florian.hedwig@sbbtral.com or surfingflo@gmail.com. Contact: Mark Kenny for more information (760) 271-2003
7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
•
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
WWW.TRICLUBSANDIEGO.ORG 5
Congratulations IM Finishers! IM Arizona - Novewmber 22, 2009
Make sure you check out or subscribe to Kashi’s montly eNewletter www.kashi.com/newsletters
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.)
Jerald Cook Scott Federoff Leo Michaelis Diana Noble Karl Coleman Jennifer Neuschwander Bernadette Sidney Eric Davidson J Harris Craig Woodhouse Marc Feldman Chris Grout Ben Horne Mike Plumb Sergio Gurrieri Sinead Clancy Rebecca Divita Joshua Dinen Monica Gabourel Greg Smeltzer Stephen Akridge Tyler Ives Mike Beck Alan MacNeilan Theresa Espinosa Mary Scudder Skip Slade Dave Baril Rob Watson Elizabeth Mele Tracy Cohen-Peranteau Ben Norton Joe Pascual Eric Heiser Solene Moreton Rigoberto Moreno Susan Lee Matt Clements Ann Heppler Roger Gedminas Kasia Dinen Anita Talevski Neal Henderson
Time 9:33:38 10:26:06 10:44:38 10:53:58 10:58:07 11:01:51 11:03:28 11:18:05 11:19:00 11:20:13 11:29:01 11:33:31 11:38:29 11:47:25 11:50:53 11:51:23 11:52:55 11:56:39 11:58:54 12:04:26 12:05:25 12:15:05 12:17:09 12:18:25 12:24:07 12:31:54 12:32:02 12:44:18 12:51:57 12:55:33 13:04:19 13:23:21 13:35:42 13:36:04 13:37:34 14:00:31 14:22:36 14:26:06 14:53:38 15:16:47 15:27:45 15:53:15 16:44:12
OV 66 240 346 397 431 448 456 529 539 549 621 659 695 769 811 814 829 860 882 916 923 987 999 1005 1053 1132 1133 1236 1313 1353 1424 1568 1657 1659 1671 1860 1936 1959 2088 2169 2194 2266 2380
AG Rank 9 56 80 3 93 12 4 53 78 114 63 88 44 83 172 27 29 106 33 187 61 125 207 6 24 32 59 147 9 40 30 282 297 298 76 365 24 380 79 410 108 102 1
AG M40-44 M35-39 M35-39 W45-49 M40-44 M30-34 W30-34 W44-49 M30-34 M40-44 M45-49 M30-34 M25-29 M45-49 M40-44 W30-34 W30-34 M30-34 W30-34 M40-44 M25-29 M30-34 M40-44 M60-64 W45-49 W25-29 M50-54 M30-34 M60-64 M40-44 W45-49 M35-39 M35-39 M35-39 W30-34 M40-44 W50-54 M40-44 W45-49 M40-44 W30-34 W35-39 M75-79
Swim 1:04 1:13 1:16 1:16 1:20 1:18 1:11 1:22 1:20 1:10 1:18 1:17 1:20 1:06 1:24 1:20 1:17 1:15 1:17 1:07 1:14 1:06 1:20 1:38 1:21 1:15 1:00 1:33 1:03 1:46 1:32 1:16 1:39 1:18 1:17 1:36 1:49 1:26 1:13 1:12 1:36 1:20 1:39
Bike 4:55 5:05 5:12 5:38 5:18 5:26 5:41 5:19 5:30 5:44 5:50 5:26 5:57 5:30 5:52 6:03 5:41 5:53 5:57 5:57 5:48 5:56 6:16 6:19 5:57 5:53 5:44 5:55 5:57 6:10 6:07 6:08 7:00 6:12 6:16 7:01 7:16 6:27 7:15 7:10 7:36 6:49 7:02
Run 3:28 3:59 4:00 3:49 4:05 4:09 3:58 4:26 4:17 4:15 4:10 4:39 4:09 4:56 4:19 4:08 4:43 4:33 4:24 4:48 4:43 4:59 4:29 4:01 4:40 5:14 5:33 4:45 5:34 4:43 5:10 5:46 4:37 5:44 5:45 4:53 5:01 6:12 6:10 6:37 5:49 7:12 7:04
1,853 Participants. Seconds and transitions not included.
Indicates qualified for 2010 IM World’s Championship.
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continued on page 19
TCSD CONVERSATION
By Craig Zelent
I had the good fortune recently to talk triathlon with the TCSD’s former Sponsorship Director, Raja Lahti-McMahon. Raja’s awesome 2009 season included a great performance racing for Team USA at the ITU Sprint Triathlon World Championships. Raja knows firsthand how to climb back on the horse after falling off. Please join me as we get to know this well rounded lady.
Randy Carlson Pete DeMaster Gregory DuPraw Elaine Dusetzina Jennifer Ferguson Holly Frisque
Raja: I’ve always been the kid bouncing around with extra energy. I ran cross country and track in High School and made it to the City level. I enjoyed running, but wasn’t all that great at it.
I didn’t have any money and was lucky enough to be a working student for former Olympic rider Charlotte Bredahl. I rode a borrowed horse that was 2 inches taller than a pony. I mucked stalls and even lived in a barn during intense training weeks. I also worked with Conrad Schumacher, the then coach of the silver medal Dutch Olympic team. But, we worked and we made it to the 1997 North American Young Rider Championships (Jr Olympics of sorts) and came home with a Team Gold. In ’98 I was the top Amateur (no longer a Jr) rider at my division in the country. I then went pro. I really did have Olympic dreams. Then tragedy struck.
James Calder
Michael Fanolla
Craig: What was your athletic background before triathlon?
My background comes from riding and competing horses. I’ve been riding horses since I was 7 and competing more or less since then. As I look back, my life was like a Triathlon throughout high school with school, running and horses. By the time I entered UCLA, my ankles were trashed and I was on a high with the horses, so I ran only for fun, stopped racing and devoted all spare holidays to training with the horses. I compete in a discipline called Dressage, which is the French word for ”training“. Dressage is the art of training a horse to dance. It’s a military to Olympics based sport centered on training the horse for Calvary where a rider may need to give silent cues to a horse. The white Lipizzaner horses of Austria still pride themselves on the military tradition. Today it’s an Olympic discipline based on art & training rather than military conditions.
NEW MEMBERS
Kelcy Gatson Elizabeth Grant Andrew Hanover Lionel Herrera Markus Hofmann Sabine Hofmann Jeff Johnson Andrew Kaltenbach Jet Lastrilla Anna Lenhart Spencer MacDonald Mickey Murad
Raja, finish line sprint at Age Group Nationals.
Kimberly Navaline Thai Ngo
Craig: What happened?
Martin Nilsen
Raja: As a fairly average cross-country runner, I always figured I would run a marathon. After all, that’s what average cross country runners do… go long. My dad had run 4 or 5 LA Marathons, and while the sight of him oozing over the couch for days post-marathon should have deterred me, it was, what I thought I would eventually do. Run for hours and then collapse on the couch for days.
Joshua Perkis
However, on May 4, 1999 I had a bad day. A reaaaalllly bad day. I was riding a young horse fresh under saddle who was having a bad day. I should have gotten off and let her have a bad day, by herself. But I didn’t. I used to joke if a horse wanted to get me off, they would have to go down with me. Then it happened, she lost her balance and fell on me, using me as her cushion. I lay there in the sand and knew it wasn’t going to be pretty. I could wiggle my toes and feel the top of my boots and
Trent Sakamoto
Melinda Redding Dan Redfern Richard Reilly II Tim Reynolds Patricia Ridgway Jerry Russell Todd Sadesky Margaret Sakamoto Erik Sjogren Philip Vessey Nathan Weaver Nathan Weaver
continued on page 8
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TCSD Conversation, continued TCSD RACE DISCOUNTS Many race promoters offer TCSD members special discounts. Some events require club members to use mail-in application and include a photocopy of TCSD membership card, others may require a special code. Visit the Club’s discount section on the web for additional details and discount codes. Elite Racing www.EliteSports.com Rock & Roll Marathon (San Diego) Discount: $10 off. Encinitas Triathlon Discount: $10 off. Jingle Bell 5K Benefits Arthritis Foundation. Discount: $5 off. Kathy Loper Events www.kathyloperevents.com At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Discount: $3 off all events. Klein and Clark Sports Productions Desert Triathlon, Sprint and Olympic Races. Discount: $5 off Sprint/$9 off Olympic. Koz Enterprises Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Including SuperFrog & SuperSeal. Discount: $5 off all events. Pacific Sports LLC Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon and Marathon and more. Discount: $10 off all events. Tri California TriCalifornia.com Alkatraz, Pacific Grove, San Francisco, Wildflower Triathlons and Scott Tinley’s Adventures Discount: See TSCD’s Forum for discount code.
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just stayed positive that I wasn’t a paraplegic, yet. Four mighty-fine fire fighters carefully lifted humpy-dumpty and all her pieces into the ambulance and off I went. My life would not be the same. I had broken my back, pelvis & hip in 7 places. I lost two units of blood in the first hour, bleeding to death without one scratch on my body. My parents were flown to the hospital and were told I might not live the night. I had a morphine induced dream that night where I was running on the beach. When everyone else had doubts on me walking again, I knew I would run again. I didn’t however, have a clue I’d be doing triathlons.
time I had. Not accustomed to doing 2 workouts a day, I thought it was borderline ridiculous. I bought some goggles and a cap and jumped into the cove every Friday afternoon to see if I could finally swim to the quarter mile buoy and back. I knew how to swim, but not very well. I had no idea what I was doing. Funny to look back and think all my swim buddies were probably TCSD! I rode my 40lb mountain bike around Mission Bay boardwalk as a "bike" workout. My longest run was 30 minutes. And I never knew that you were supposed to practice running off the bike. I raced that fateful October morning after listening to Gurujan Dourson give his "How to do a Triathlon" lecture 3 times. I had no clue what was involved. I survived the swim, got on my "gelapi" (as my husband calls it) completing the bike, and then tried to run. I’d run plenty of 5Ks in my life, but now I had spaghetti legs and didn’t quite know why the devil had possessed my body. I finished 34th and promptly got hooked.
I was transported the 5 hours back to LA where the only surgeon who would attempt to reassemble me, Joel Matta MD, put humptydumpty back together again. I called my friends and told them I had good news & bad news. Good news first, I was back in LA. Bad news, you can come see me at Good Samaritan I decided I’d benefit by Hospital. Three surgeries, learning to swim so I a wheelchair, a pair of joined a masters program crutches, and a year later, at The Plunge in Mission I ran my first steps around Bay. Here I met my soonthe block. It would take to-be-husband, David years before I regained full McMahon, and one of my mobility of my right leg. best friends, training partIn 2002 I moved from LA ners, and co-worker Stacy to San Diego and started Dietrich. It was a fruitful over. My thoughts of doing masters program! I never a marathon were over. I learned to swim, though. still couldn’t run any disAfter I met Dave my tance without my right leg triathlon bug took off. I cramping. I could howevsold a horse and bought a er, run a 5K... and got the bike. I told my fellow dresitch to do something. I Watch out for Raja!, at AG National sage riders the bikes poop needed to do something. Championship. less and the vet bills were Craig: What was your first much cheaper. I got a coach, former pro Peter triathlon like? Clode, a swim mentor, Neily Mathias, and I had Raja: I wanted a challenge and a marathon Dave and his 17 years of triathlon. The rest would be out of the question. So I opened my has TCSD written all over it! PB local magazine and saw the 2004 Mission Now I just have some imbalances due to a Bay Triathlon listed in October. It was June. I slightly askew pelvis which are managed with could do it. I had my challenge. I found a ranmy chiropractor Chris Elleraas and ART with dom program for a sprint triathlon and tried to Gino Cinco. I’ve actually got to give Gino the follow it the best I could. It took all the extra
into Brisbane and hopped on a bus for Noosa. Here we would decompress and adjust to the new time zone. The fabulous little beach town is known for hosting a large triathlon festival. We went for Craig: You and I both runs through rain represented Team USA at forests, saw koalas the ITU Triathlon World in the wild, swam Championships in Gold in perfect family Coast, Australia. What surf and rode bikes was that experience like on the wrong side for you? of the street. That, Raja: I race because I is strange. We can. One day, long ago, I walked at night and nearly lost the ability to ate amazing meals walk. You never know on the beach. After what will happen and 3 days of paradise, that event, as traumatic we rented a car and as it was, left me a betdrove south to ter person. I’ve always Surfers Paradise. As been competitive. Now All Smiles at finish line at AG Nation. natural and peaceI’m competitive with ful as Noosa is, myself, and only myself. I enjoy being physiSurfers is not. It’s a concrete jungle of high cally fit, but more importantly, I enjoy rise hotels and tourist traps. It does, however, triathlon because I clearly remember while allow housing for thousands, as we all conrunning my first triathlon in Mission Bay, I verged for the ITU World Championships. thought this was stupid, silly and impossible. There were so many fantastic athletes. Just Now I know I can do it. For me it’s a question to be among them was truly amazing and of how well can I do, while still keeping the rest of my life. I’m not a pro and I never will inspiring. This was something I could never be. I’m just not that talented. I am a decent have imagined, and now I was here sporting a age grouper and enjoy racing against other Team USA Speedo. I raced in the Aquathlon amazing athletes. I’m cool with getting my World Championships (ironic since I’m a craprear handed to me by better athletes. So I py swimmer) to break the ice and see what aimed for Nationals. I had tried twice, and would happen to my nerves. I’ve always been come within 2 seconds of making the list to told not to try something new at a race, and make Worlds. In July I placed 5th at the Sprint yet here I was about to race a format I had National Championships and was in for never done before: run - swim - run. I can’t tell Worlds... in September. I hadn’t planned it but you how fast the air escapes your hot lungs decided that if it was the only Worlds team I when you literally go from a sprint to a swan would make, I would regret not going. dive into the water. Cold water with no wetsuit. It took half the swim just to catch my Hopefully it won’t be the only chance. breath. As I like to joke, I am a land mammal, Dave was lucky enough to book his one client in Australia for the same time so we continued on page 10 could both afford to make the trip. We flew credit he deserves. Until I met Gino, I couldn’t sit cross legged. After encountering some issues running, coach Peter advised me to see Gino. In 1 session with Gino I regained the mobility I lost 7 years prior.
TCSD RACE DISCOUNTS Tri Events TriEvents.com Los Angeles Triathlon Championship Series at Bonelli Park. Discount: 10% off race entry. Silverman Half iron distance and iron distance event, Henderson, NV. Discount: $10 off.
REMINDER BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 9
TCSD Conversation, continued and thus felt relieved to hit solid ground again and run till I was warm again. I felt like I was competing in a different league with athletes much better than myself. Olympians were here going for a spin next to you. But I was here too. My goal was to try hard and finish. I had no clue where I’d place, nor did I care. My entire 2009 season had been plagued by sinus allergies, chronic sinus infections, a cough that still hasn’t stopped since last March, and the inability to swim on a regular basis. Thanks to doc John Martinez, I was at least able to keep training. It’s been a season of super highs, and super lows. This was a super high after such a shaky year. There were 4 different triathlon World Championship races being held: ITU Elite, Under 23, Age Group Olympic and Age Group Sprint. All of which receive equal grandeur as the elites. No wonder people get hooked to this stuff. When my sprint triathlon race started on Sunday morning, I swam as hard as I could, and still exited the water 7th to Swim exit at World’s.
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last. Nothing unexpected, especially at this level. Then I was off on the bike. It is here at which time I feel like I am at peace. Legs burning and lungs busting, but at peace. I feel like I’m flying and my legs are just turning over with a mind of their own. I stopped counting the people I passed. My goal was to make top 20. I had a hard enough time making top 20 at the National level. At the Worlds level I expected it to be even rougher. By the run I was trying as hard as I could but my legs were no longer turning over with ease. The final stretch is through the banners and flags. It truly is the most amazing experience. Skip Gilbert, Executive Director of USA Triathlon, handed me an American flag and I death gripped it to the end. I placed 18th and wanted to cry. I don’t need to win to feel great. I did it for me and there was no better feeling. Ten years ago I was in a wheelchair. Who knew?? Craig: What do you suggest for your TCSD friends who may want to race events such as Nationals and Worlds?
Raja: Go for it! It’s a challenge. If not to qualify, then to make Worlds, but if you don’t try, you’ll never know. I have so much satisfaction finishing these USA Triathlon National Championship races because you are competing among the best in the country. And you’re there which means you’re one of them. It’s a goal worth reaching for. Craig: During 2008 and 2009 you were the TCSD’s sponsorship coordinator and your husband Dave is now filling that role. Thank you for all you did to truly take that job to a very professional level. What did that job involve?
beyond what I could have done. Craig: What advice would you have for someone wanting to get involved as more than just a passive member of the TCSD? Raja: If you have interest in being a part of the team, learning the development of an organization, or feel you have experience which would benefit the club, please contact one of the board members! We have a huge club of over 2300 members, and it surprises me we can barely find enough volunteers for races, or even to run for elections. Taking the position really helped broaden my scope of organizational development and how to negotiate between representing members and representing a sponsor. I truly believe it’s helped me to communicate better with my job and become a better problem solver. This is an organization of volunteers; it feels great to give back.
Raja: Time. Insane amounts of time. I wanted to help and volunteer and when I joined after former TCSD President Jim McCann passed away, we were left with a bankers box of notes from 10 years ago. Brian Long was a driving force in getting the club back on track and reorganized. I went in with the mind set that I wanted something that was Craig: What is your good for the members and favorite aspect of good for the sponsors all at being a TCSD member? the same time. I created Raja: The community some promotional material aspect. I have met so for the club and started many great people and contacting past sponsors friends. and began preparing packCraig: What is the funages that would be fair and niest thing you have reasonable. I can’t stress to witnessed while trainTCSD members how hard ing or racing the board members work triathlons? behind the scenes to make it all run as smooth as posRaja: Hands down sible. Sometimes it’s not watching Brian Long perfect, but instead of and Buck Williamson griping about something scare the daylights out that you don’t like, perhaps of those poor Tour of take a moment and think of California cyclists earsome of the good things lier this year. I have that have happened. After got some photos that all, we’re all volunteers. My Bike course, ITU World‘s-Gold Coast, AUS. will go down in my hisjob as a pharmaceutical tory book. I’m not sure sales rep has ramped up to most of my time. I if I was laughing or crying. Maybe both. felt with my time crunch that the Sponsorship Craig: Who is your hero or role model? position would best be handled by someone else. I was lucky Dave already had his eye on Raja: This is a tough question. There are so what I was doing. It’s not an easy transition many. I have a dressage friend in LA, Patty from one person to another, but he’s done a Mayer, who really helped me get through my great job and from his business consulting continued on page 19 background has really added to the position
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
B&L Bike and Sports Contact: Scott Porter SPorter@blbikes.com • www.blbikes.com Discount: 10% off soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes.com Contact: Hank Montrose 7638 Clairemont Mesa Blvd., San Diego, CA 92111 (858) 715-1517 • www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
MASSAGE, REHAB & HEALTH CARE
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 • www.gordonweissvision.com Discount: (5% for laser vision correction surgery, eye exams, glasses and contact lenses.
Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Rd., Ste. F, San Diego, CA 92123 (858) 279-5570 • www.rehabunited.com Discount: 10% off services.
Art of Tri Contact: Toby toby@artoftri.com • www.artoftri.com
Beaker Concepts, Inc. Contact: Andrew Beaker Andres@beakerconcepts.com www.beakerconcepts.com Discount: 35% off all products, use code TCSD.
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Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A, San Diego, CA 92107 (619) 523-BIKE • www.momentcyclesport.com Discount: 10% off everything excluding labor, 15% off clothing.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 • www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 • www.pulseendurance.com Discount: 10% off to TSCD members.
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University City Physical Therapy Contact: Gino Cinco (858) 452-0282 • www.ucpt.com gino@functionsmart.com Discount: 10% off cash payments.
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses, discount code available on TCSD Member Discount web page.
APPAREL, EQUIPMENT & RUNNING SHOES
Arch Molds Contact: Andrew Slatter 7975 Dunbrook Rd., Ste. J, San Diego, CA 92126 (800) 930-2724 • www.archmolds.com Discount: 20% off, discount code available on TCSD Member Discount web page.
Sable WaterOptics Contact: Paul or Phil 577 Kingston Road, Suite 208 Onataio, Canada 888-516-4831 • www.sablewateroptics.com Discount: Available thru Hi-Tech Bikes
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
San Diego Running Institute Contact: David Wilcox 4760-B Mission Gorge Pl., San Diego, CA 92120 (619) 265-SDRI (7374) • www.sdri.net
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Clothing with a purpose
SkinFit Contact: Trevor Glavin (805) 322-7546 • www.SkinFitusa.com Discount: 15% off, discount code “tcsd”.
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323, San Diego, CA 92117 (619) 793-5877 • www.runjunk.com Robert@runjunk.com Discount: 5% off all products, use code TCSD.
OTHER SPONSORS
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.
BRIAN
Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off, code available on TCSD Member Discount web page.
Zoot Sports www.zootsports.com
A&E Construction Services Contact: Joe Esposito (619) 588-4113 • www.a-ecs.com
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Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 • www.bluesummitinvest.com
NUTRITION Competitor Magazine www.competitor.com
IRONMAN Organic Coffee www.mdotcoffee.com Discount: 25% off, code available on TCSD Member Discount web page.
LONG
FlexPower Contact: Kenneth Yun 1562 Solano Ave. Berkeley, CA 94707 (510) 527-9955 • www.flexpower.com Discount: 33% off, use code “TRICLUB”
Robert’s Auto Service Contact: Keith Benline, keith@robertautoservice.com 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 • www.robertsautoservice.com Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Patty McCann-Stokes (360) 297-1818 Kristina@wetsuitrental.com
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FRIENDS OF TCSD OFFERING DISCOUNTS 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. Sergio Borges X Training www.SDXTraining.com (858) 558-1337 Contact: Sergio Borges sergio@sdxtraining.com Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com 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 on page 15
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COACHES CORNER: WANT TO RUN FASTER IN 2010?
By Sergio Borges
During off season is the time to really focus on and a strong core that WONT collapse when your technique so you can run faster in 2010! your feet make contact with the ground during Now that you have learned how to develop a the stance phase of running. If your legs colfast stride rate (read my previous articles) and lapse even slightly and your landing is soft, have trained your brain to fire at a quicker the energy that you need to power forward will rate, for you to run faster, you need to be able dissipate and be lost. Your heart will have to to lift your knees higher so you will be “in the beat faster and work harder to make up the air” longer achieving a longer distance without difference because of that lost energy. The result: your heart rate goes up and your speed slowing your stride rate = FAST RUN! Triathletes are a stubborn and dedicated stays the same or drops. people, whose approach to training is often 2. Elasticity and Mobility: to run well and based in traditional thinking. When it comes stay injury free, you need elastic, mobile, and to running, traditional thinking states that all flexible hips and legs that are able to absorb a runner needs do to improve is to just run, the impact stress of running and move freely and run, and run some more, without paying and effortlessly through a full range of motion. much attention to other aspects of overall fit- If you lose elasticity around your hips, your ness such as functional and core strength, or stride will shorten and your body as a whole maintaining muscle and joint mobility and will be much less capable of absorbing ground elasticity. The problem with that thinking is impact forces. The result: you will run slower that running, in and of itself, does NOT make for the same effort and your risk of injury will you stronger, and its not an activity that helps rise dramatically! you stay more mobile The economy of running is determined on one hand, and flexible. Why does by how the degrees of movement are restricted, strength or flexibility matter? Over time, as and on the other hand, by how energy is reused. we age and as the Bosch and Klomp from: Running-Biomechanics and miles pile up, if we do Physiology Applied In Practice nothing but just run, we will become weakSimply put, running by itself, wont reward er and tighter and eventually that weakness you with the strength or elasticity you need. and tightness will ruin our performance and You have to supplement your running program increase our injury risk. In what is a cruel real- with some functional strength training and ity, if you just run and ignore the other flexibility training that is designed to build aspects of a smart, balanced training, you will and maintain a strong, balanced, and elastic end up losing the ability to do the ONE thing body. you most want to do, which is run! WHAT HAPPENS WHEN WE RUN? BE SMART In order to understand the elements of stiffThe major challenge we all face is that run- ness and elasticity and WHY they are so imporning itself doesnt make you strong, elastic, or tant, we need a basic understanding of what flexible! If you want to run better, faster, and happens up and down our kinetic chain during easier, especially as you age, then you must running. Obviously, we dont think much about consider how to address the two most basic, it when we are actually running but these fundamental, and often misunderstood ele- nervous and musculoskeletal system actions ments that are absolutely essential to both dramatically impact how we should plan our staying injury free, and running easier and training routine. faster. These elements need to be addressed Nearly 50% of the energy thats required to when you are NOT running and are: run comes directly from elastic energy return 1. Stiffness and Strength: to run well and of the muscles! Thats right, regardless of your stay injury free, you need stiff and strong legs
heart rate, your age, or the weight of your racing flats, half of the energy needed to run comes from how well your muscles "snap back" Muscle Activation and return energy to help you move forward! Your hips and legs are acting essentially like Elastic Component coil springs, Eccentric stretching, tensing, compressing, and recoiling, as energy is released propelling you forward. To take advantage of this reactivity and run faster and easier, you need to improve your muscles’ ability to absorb and return energy, and improve your neuromuscular coordination so that very little energy is lost during the transfer from ground contact to push-off! Eccentric and Concentric Muscle Actions: In addition to this elastic return of energy, your muscles are also contracting in very specific ways during various phases of the stride. For example, your hamstrings contract eccentrically during recovery to slow down, or decelerate, the forward swing momentum of your upper thigh. During the stance phase, your calf and Achilles tendon also contract eccentrically to keep your feet from collapsing into your shin. Similarly, your quadriceps contract eccentrically during the stance phase, to decelerate your body and prevent it from collapsing to the ground against the forces of gravity. In case you are unaware, eccentric muscle contractions are those where the muscle lengthens as it is contracting, effectively tearing the muscle! (Think of the negative portion of a strength exercise, such as lowering a weight to the floor). Concentric muscle contractions, on the other hand, are the opposite. During those contractions, the muscle is shortening as it is contracting (think of the ”up“ phase of a biceps curl). Concentric contractions occur in the glute and hamstring as you push off during the power phase of the stride. See the graphic above, which does a great job of visu-
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Isometric
Concentric
ally showing what I have just described: Understanding how certain types of running can place very specific eccentric or concentric stress on the body is important to knowing how to optimally train. For example, running downhill involves dramatic eccentric contractions to our legs that are very damaging! Im sure youve experienced sore quads after running a race or training run that has lots of downhill running. Similarly, running uphill requires very strong glutes and hamstrings to contract concentrically to power you up the hill. Beyond simply including downhill and uphill running in your training program, you need to include supplemental strength training in your routine that enhances your ability to run down, and up, or on the flat, more easily with a lower risk of injury. Also, when you understand how your muscles function during running, you realize that "traditional" strength training (mostly machines on the gym) usually wont provide the right kinds of strength that is needed. For example, a typical leg curl performed on a machine to strengthen the hamstrings produces a very different kind of stress to the hamstring than what actually occurs during the recovery phase of the stride. The machine movement is concentric, and the running stress is eccentric! Remember: the strength exercises we choose must mimic the actual movements and stressors that occur during running, in order to provide the benefits we seek!
@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. 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. continued on page 16
continued on page 18
WWW.TRICLUBSANDIEGO.ORG 15
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. 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. continued on page 15
Race Report: Ironman Cozumel Date: November 2009 Location: Cozumel, Mexico GOALS: Cross the line, have fun, and have enough run to possibly consider doing another race! With my serious lack of training this year, I think these goals were very reasonable. Due to my lack of running training this year. By lack of training, I mean that I can count all of six runs this year, including: AFC, SOMA, Buffalo Alley 10K, and three jogs. My background is as a runner, so I know that I have the mental strength to push through the running pain and if I can not run, heck, I am walking but I WILL FINISH! The goal was simple, cross the line. It is about getting to the line on this one, not placing. I was seriously worried about the swim, knew I would be fine on the bike, and hoped to cross the line on the run. Upon arrival, the ocean was whipping at an approximate 2-3mph current and the chop was large enough to make a number of people toss their cookies on the Ferry from Cancun to Cozumel. My heart sank when I saw how fast the current was moving and all I could think was, “I am not going to finish, because I am not going to make it out of the water! I won’t be able to call myself an Ironman! All this work and cost, and now this?! However, the local guide assured us that the conditions would improve the race day. RACE DAY: I got out of the water in 1:05. I think there were a number of factors to the
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By Ryan Keck, The FRS Guy
speed of my swim, (knowing full well that I swim like a brick). Contributing factors to my blazing speed may be attributed to the XTERRA speed suit I was wearing, the current (although we had to swim both with and against it), the beautiful scenery of the reef below and the 30-40 foot dept with crystal clear water. The water conditions helped me mentally because of all of the visual stimulation the star fish, bat rays and sting rays provided me. The divers on the bottom were nice enough to wave when I dove down to say hello to them. Enjoy the experience remember! BIKE: The bike course was as flat as a pancake. I think the total elevation gain for the course was less than 40 feet. About two miles into the bike, Brendan from Hi-Tech Bikes decided to go blowing by me. I made the point to catch up and say hello and pass on a compliment about the nice new logo the local tequila shop had plastered on his uniform as his official tequila sponsor for the race. We exchanged encouraging words and he quickly left me in the dust. At about mile 10, I noticed what seemed to be a never ending pack of people passing me. This was because there was a Courtesy of Julie Urbanick peloton passing on the left. As much as this is a individual endurance sport, when a group of 50 riders starts to fly by you the temptation is to join in. The challenge of the bike course is the wind on the eastern side of the island. The 10 mile stretch on the backside of the island while you travel north, is fighting the steady crossCourtesy of Julie Urbanick
FRIENDS OF TCSD OFFERING DISCOUNTS
wind that was reported to be between 20-35 mph. It is quite humbling to look down within the first 30 miles and see that you are doing 14 mph. There is always a flipside of the coin; when you hang a left and head into town, the wind is now at your back. The size and scale of the event really come to life as you head to town from the barren, windblown east side of the island. The streets were lined with people, 45 deep at points, all screaming and cheering. Kids, parents, brothers and sisters were banging on pots and pans yelling words of encouragement. It is an amazing feeling to get chills in 85 degree weather. This is as close as I will probably ever come to having the feeling that one gets coming back into Kona. I cannot say enough about what it meant to have all of the locals cheering for us every day folk like we were professional athletes. From my former life as a professional soccer referee, I will admit it was an interesting experience to receive a red card from the official for a drafting penalty. However, I had mixed emotions because it meant that I was lucky enough to be able to have 4 minutes to answer natures call and rest my legs at the next aid station. My bike leg finished at seven hours from the start, including stopping to help two people with flats that had valve stems not long enough for their wheels. Lessons learned, always ask if someone needs help. I donated my backup valve stem to the first and a backup long valve stem tire to the second. I wonder how many people didn’t ask. How easy it is to roll by someone and not think twice about stopping, but since I have had the experience of running out of CO2 and tubes on a ride, I am forever grateful for the gentleman who DID
stop and ask if I needed anything. This, after about 50 cyclists who didn’t ask. Make it a habit to ask and good karma will come back to you. What do you have to lose? RUN: It’s where the “fun” started. I was able to celebrate the simple things in life at this point. What a feeling it is to pass a portable toilet and not need to use it. To say the least, my stomach was a bit upset and prevented any fast pace running. To me, the volunteers made the run as pleasurable as it could be. At about mile 20, I had the best cracker I have had in my life because some random spectator brought salty crackers to the aid table. You have no idea how much it means that spectators went and purchased mosquito repellent spray for the athletes who were on the north end of the loop. Oh how I wish my blazing speed would have kicked in at the north end of the loops 2 and 3. Post race, over 130 mosquito bites were counted on me. Mental note, mosquito repellant in t2 bag and special needs bag! All in all, the course was amazing, flat, fast and full of spectators while in the populated areas. There was a local band playing drums at the south end of the loop to add to all of the excitement while in town, and motivate the runners turning around for another loop. I was becoming more and appreciative of the spectators of the race. Here I was able, to be working toward a goal and they were simply cheering all day and night. I can easily fathom doing another race, but I find it very difficult to even think about cheering for that amount of time. Make sure to thank the volunteers, wave at the people cheering for you if don’t have the oxygen to voice a thank you.
FRIENDS OF TCSD OFFERING DISCOUNTS Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. 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. MHS-Works The Bicycle Doctor and Quality building Maintenance & Repair Contact: Matt Sparks www.MHS-WORKS.com (619) 756-3756 Discount: 10% Discount off labor. 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.
continued page 23
WWW.TRICLUBSANDIEGO.ORG 17
Coaches Corner, continued running form. Without mobile and elastic hips, your legs will have to absorb more of the pounding and impact forces, 80° 90° leading to a much greater risk of injury to your calf, Achilles, or hamstring. W i t h o u t strength and Image courtesy of Bosch and Klomp-Running: Biomechanics and balance in your Physiology Applied In Practice hips through all Rotation Throughout the Entire Chain: planes of motion (side to side, not just In addition to these muscular contracfront to back), your risk of injury from ITB tions, there is also a great deal of rotation syndrome or Piriformis syndrome, or some going on up and down our “chain” that, if other malady, is much greater. restricted or reduced, reduces performance To summarize, if you want to be able to and increases risk of injury. See the graphkeep running and avoid injury and ultiic below and follow the arrows to see the mately run faster and easier, you need to many forms of rotation throughout your do more than just run! Your daily training spine, legs, and hips that happen when objectives need to include supplemental you run. training that will: Without mobile and elastic hips that allow this rotation to happen freely with- Improve the mobility and elasticity of out restriction, you cant drive your knee your hips and legs: forward from the hips easily and powerful- n Better reactive return of energy, more ly during the recovery phase of the stride speed, and much less risk of injury. cycle, which is a critical element of good
Improve your running-specific functional strength: n Less collapsing during the stance phase (eccentric) n Improved resiliency and resistance to fatigue (eccentric) n Reduced risk of injury n Improved power and speed (concentric) I know some will be resistant to a change in routine and to adding the strength and flexibility training that is needed. It IS out-of-the-box thinking to consider that what you do when you are NOT running is often as important as running itself. Theres an old saying that comes to mind that goes something like this: ”Our greatest strength can also be our greatest weakness." When it comes to many runners, especially those who have been at it for a long time, I think this is true! Our dedication and desire to maintain our "running only" routine certainly is one reason for our success, but at the same time, as our bodies change and grow gradually weaker and tighter and more imbalanced, our dedication to our routine can become a weakness that leads to frustration, plateauing, and injury. Take my advice and begin to incorporate runningspecific core and functional strength exercises into your program as soon as possible to develop a foundation of strength
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18
continued page 20
IM Finishers, continued
Nutritional IM Cozumel, Mexico - November 29, 2009 Time
OV
AG Rank
Consultation AG
Swim
Bike
Run
Brendan Wolters
10:24:34
69
3
M25-29
1:09
5:19
3:50
Dax Ross
11:48:24
304
71
M35-39
0:59
6:06
4:33
Hallie Putterman
12:39:02
531
16
W35-39
1:10
6:23
4:50
Melik Hernandez
13:43:02
840
195
M35-39
1:20
6:56
5:14
Ryan Keck
13:47:28
871
146
M30-34
1:05
6:15
6:15
Stephanie Snaman
14:43:06
1090
32
W25-29
1:18
7:33
5:36
Evan Johnson
15:19:22
1183
51
M25-29
0:57
6:52
7:12
Silvia Toma
16:14:57
1314
65
W40-44
1:26
8:24
5:57
Barbara F. Ferrero - BS, CCN, LMT
Determine Your Goals and Develop a Plan Feel energetic and healthy, all the time! Achieve your athletic goals. Reach your ideal weight and maintain it with ease.
Virginia Triple Ironman, Spotsylvania, VA - October 9-12, 2009
Beat craving and bonking. Balance your hormone levels.
7.2 mile swim, 226 mile bike, and 78.6 mile run Finish Time Tom Washington
OV
55hrs 14min (includes 4hrs of sleep)
4/14
Swim
Bike
Run
4:11
25:36
25:04
Indicates qualified for 2010 IM World’s Championship.
If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches. Mike Drury or Liam Thier at imcoach@pulseendurance.com. That’s the only way to get listed in the TCSD results.
TCSD Conversation, continued accident. She works about a billion hours a week and makes the time to do what she needs to do. Namely get up at 5AM to ride the horse before work, then get to the office and work until 11PM. When I get overwhelmed, I think of Patty. She just inspires me to keep doing the things you love to do. I think reminding yourself of someone like Lance Armstrong keeps you going. Outside of the fact he’s a physical freak, he’s pretty darn amazing. Surviving cancer, the drive to make your goals, the ability to let your passion take second stage and then come back without attitude? That’s pretty impressive. I’m constantly amazed and in awe with all the female athletes out there with jobs, and families... and still get up to go to 6AM swim. Like my friend, Whitney DeSpain, who does Ironman because she “doesn’t have a lick of athletic talent.” Yeah... right! All you
Get healthy cholesterol and blood pressure readings. All this and more with the helpful tips and advice from a dedicated and knowledgeable holistic health professional and athlete.
triathletes inspire me. Craig: Who are your personal sponsors? Raja: As I have a more-than-full time job, I’ve never really gone after any personal sponsors. I started racing for a Women’s Cycling team called Velo Bella. Whitney and I were the only 2 in San Diego and we both started submitting race reports on triathlons. I’m lucky enough to be sponsored by them now as part of their Elite Triathlon Team. We just picked up a new sponsor Ellsworth who is just now releasing their stellar new TT bike. Other sponsors include Giro, Patagonia and SRAM. They haven’t yet finalized their 2010 sponsorship so I don’t have the final list yet.
(760) 710-7730 Barbferrero@gmail.com North County-San Diego
Craig: What do you do for a living? Raja: I work for Allergan Pharmaceuticals as a Territory Manager for their Eye Care division. continued on page 20
WWW.TRICLUBSANDIEGO.ORG 19
Coaches Corner, continued that is an ideal platform for technique improvement, injury resistance, and improved performance! Stay healthy and train smart! Sergio Borges, Head Coach - Sergio Borges, X Training. A Level III USA Triathlon coach and Level II USA Cycling coach who has spent over 15 years studying the science of triathlon training. Contact: www.sdxtraining.com or sergio@sbxtraining.com
TCSD Conversation, continued Allergan is better known for their little product called Botox. I work with ophthalmologists and optometrists with dry eye issues, Restasis, and a few other medications used around ocular surgery. My territory covers Southern California, Orange County south to the border and east to Coachella Valley & down to Yuma, AZ. I drive... a lot. I also have fun with photography and still am out riding the horse at least once a week. Craig: What are your triathlon goals for 2010 and beyond? Raja: I’m excited to be representing Velo Bella, Ellsworth and TCSD in 2010. Let’s see if I can get back to another Worlds! Craig: Thank you Raja for sharing your story and for all you have done for the TCSD. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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20
21
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2010 TCSD GRAND PRIX SCHEDULE
Road Mountain TT Triathlon
22
Event
Difficulty Factor
Club Races/Beginner Races Iron Distance Triathlon (any iron distance event)
100/75 110
February
20
TritonMan Sprint Triathlon
95
March
7 20 27
Desert Triathlon, Oly & Sprint* Devil Dog Duathlon California 70.3
100/90 95 105
April
11 11 25
SuperSeal & SuperFrog* Newport Beach Triathlon* Xterra West, Cup & Sport
100/105 95 105/90
May
1 2 2 8 16
Wildflower, Long Course Wildflower, International Spring Sprint, Du/Tri & Super Sprint* SheRox Sprint Triathlon Encinitas Sprint, Du/Tri & Super Sprint*
105 100 90/95/75 95 90/95/75
June
13 23 27
Trek Woman’s Triathlon Series Iron Kids Triathlon San Diego International & Sprint*
95 90 100/90
July
10 18 25 31 31
Carlsbad Triathlon* Vineman 70.3 Solana Beach Du/Tri* Barb’s Half IM Vineman Aquabike, Full/Half
95 105 90/95 105 105/100
August
7 22
Camp Pendleton Sprint Triathlon Imperial Beach Du/Tri*
September
12 13 18
Malibu Triathlon, Olympic Malibu Triathlon, Classic San Diego Classic Olympic & Sprint*
100 95 100/90
October
3 3 24
Mission Bay Triathlon* Los Angeles Triathlon, Olympic & Sprint* SOMA Half IM
95 100/90 105
September
12 12
Pacific Coast Triathlon Big Kahuna Triathlon
100 105
November
6 7
Catalina Island Triathlon* Silverman Half IM*
95 105
95 90/95
* Indicates TCSD discount available, check TCSD’s member discount web page for codes or how to obtain discount. TCSD Grand Prix Committee reserves the right to update/change the GP schedule at any time. Only 1 iron distance event per season will count. You may compete in more than one - highest point finish will go to season total. Dates subject to change - check individual event website.
Race Report, continued TRAVEL: I highly recommend Endurance Sports Travel. Owned and operated by a former professional triathlete (Ken Glaugh). All were costs that would have been out of pocket for local travels were covered, along with food, alcohol and CO2 cartridges which you cannot fly with. If (or when) I do another destination
Ironman race, I will happily book with Endurance Travel again! Now, stop asking yourself if you can do it. Instead, go and do it! You too can become an IRONMAN. Thank you TCSD for helping me to become an IRONMAN!
Running in Azerbaijan, continued candy dish. My disappointment was so great that I failed to recognize the fact that I received a gift most people would be happy to get. I returned to school and told my kids that I didn’t get any money, just a worthless candy dish. They told me that I should appreciate the fact that I come from a country where having new shoes and the social freedom to run are taken for granted. In a place where nice things are hard to come by, my hubris was an insult. Many times in the mornings, I would run out to a point where I could see my village in the valley below and the vast expanse of the Caucasus Mountains stretching into the distance. The climb to this point was brutal, but once I reached the top I was always reassured of the meaningfulness of the journey. The absence of noise and the gentle caress of the pastel dawn always helped put things into perspective. As I stared down into the village, I was often overwhelmed by the thought that I had ended up in the most unlikely of places. One particular morning my peace was disturbed by the faintest rattle of tree limbs. I turned my head just in time to see an owl leaving its roost and silently descending into the valley below. As I watched it disappear into the distance, I couldn’t help but think that this scene would hold in my memory as a perfect conclusion to my Peace Corps experi-
ence. That despite all the trials, there were certain times when I understood why I joined. Since I returned to the U.S., I still get up and run every morning. Some things are better: I can have coffee before I set off. I can choose from variety of routes. I can buy new shoes when I need them. That being said, I miss those long periods of frustration punctuated by fleeting moments of enormous joy. I miss being the weird foreigner, the teacher, the outcast runner. (NOTE from Barbara Javor: I had the opportunity recently to visit my daughter, a Peace Corps volunteer, in Azerbaijan which is a former Soviet republic south of Russia and north of Iran. It is a developing, secular Moslem country, meaning everyone wears conservative Western-style clothing and most people are not very religious. Many of their customs are carry-overs from decades ago, if not earlier. It is a male-dominated society, women should not be out alone at night, and essentially no one participates in athletics after high school. Except for a few Peace Corps volunteers, I was the only woman walking around Azerbaijan in running shoes. I met Matt Peterson, another PC volunteer and a runner, during his last few months in Azerbaijan. He agreed to share some of his adventures and misadventures of running in Azerbaijan.)
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