INSIDE THIS ISSUE
JANUARY 2011
TCSD Contacts Board Members Volunteer Committee Race Report: IM Arizona
TRIATHLON CLUB OF SAN DIEGO
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Weekly Workout Calendar New Members Iron Distance Finishers TCSD Conversation
Sunday, January 23rd 1:00 - 5:00 pm Special Guest Mirinda Carfrae Reigning IM World Champion and Michael Raelert Reigning IM 70.3 World Champion (Back to Back ) Location Function Smart (formally known as University City Physical Therapy) Check for updates on the Club’s website.
Coach’s Corner- Running 12 Race Report: Noosa Triathlon 13 It’s the Law 16
TriNews
it JANUARY CLUB MEETING
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was a beautiful Saturday afternoon for a run on the beach with my triathlon club friends, but I was feeling the emptiness of the recent loss of my dog and training partner for the last fifteen years. I trotted near the water’s edge lost in thought. A young man with a muscular physique and military buzz haircut, jogging with a young dog in tow, joined me. I had seen him at a few of the club races recently. His dog trotted nearby without a care in the world. By Barbara Javor
I shrugged. “I don’t know if I’m ready for another dog yet.” “My family and friends all live across the country. I don’t know anyone around here to ask. He’s a faithful training partner.” “I’ll think about it, but I’m not making any promises.” After that run on the beach, I didn’t give Evan another thought until Friday evening when the phone rang. “Linda? This is Evan Rogers. Do you remember me? The Marines are sending me out of town for two weeks of training on Sunday. They gave me my orders this afternoon, and I’m frantic to find someone who’ll take care of A Tale of Fiction Bandit.” I hesitated. “Please? I have to follow these new orders. I don’t have a choice.” I knew he played a patriotic card that trumped me. “We’re shipping out before dawn on Sunday, and I’ve a million things to do on base to get ready. Can I drop him off tomorrow at 8:00 AM?” He hung up before I could change my mind. Evan showed up with a dog bed, food, and a manila envelope with the dog license and
Bandit “Hi. I’m Evan. Evan Rogers. I’m sorry about your dog. I know it’s hard to lose a best friend like him.” “Yes, it’s going to take awhile to get used to him being gone.” “Are you thinking about getting another dog?” “Maybe, but it’s still too soon.” “I’m going to deploy soon. I’ll be gone for three months, and I’m looking for someone who’ll take care of my dog, Bandit.”
continued on page 3
CONTACTS
TCSD BOARD MEMBERS
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.
President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
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 newsletter. 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
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Flo Hedwig Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
(619) 668-0066
Bike Coach Club Store Manager
Andy Concors Michelle Panik
aconcors@triclubsandiego.org mpanik@triclubsandiego.org
(858) 733-0790
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Anne Fleming Dawn Copenhaver Karl Johnson
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
(760) 470-3947 (619) 867-2784
Race Series Points (Aqua, Du & Triathlon) Ironman Coach(es)
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Publisher & Design/Production
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Sprague Design, Dean Sprague
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Lori Amonette Mark Kenny Karl Johnson Erin Merz
lamonette@triclubsandiego.org mkenny@triclubsandiego.org kjohnson@triclubsandiego.org emerz@triclubsandiego.org
Swim Director
Mickey Murad
mmurad@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
Web Administrator(s)
John Hill Buck Williamson
NEWSLETTER STAFF AND INFORMATION
dsprague@triclubsandiego.org
(858) 270-1605 Editor
Dawn Copenhaver dcopenhaver@triclubsandiego.org Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org Contributing Writers Richard Duquette, Esq., James Ismailoglu, Barbara Jarva, Deborah Jones, Chris Juarez, Brian Maiorano and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
(858) 270-1605
(858) 733-0790
Swim Director, Open Water
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
Spirt!
SHOW OFF YOUR TCSD
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
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Bandit, continued papers from the vet. “This is Bandit. I apologize for the hurry, but I’m sure you two will do just fine.” Moments later he was gone. On Saturday Bandit followed me around the apartment and in the yard, and we went for a walk. My plans for Sunday included a swim at the cove with some friends at noon. I thought I’d let Bandit run on the beach beforehand. I awakened before 7:00, donned some sweats, and took him out front to let him do his business while I picked up the newspaper. As I was bending down, Bandit lunged, jerked the leash from my hand, and galloped up the hill. “Bandit!” I didn’t want to wake the neighbors with loud shouting. “Bandit!” He kept running. I started after him, but my bare feet were too tender to run on pavement. I dashed upstairs, quickly put on some shoes, grabbed my car keys, and went out looking for him. I spent an hour driving up and down the streets of my hilly neighborhood, calling out the window, and asking the few passersby I found if they had seen a black dog running and dragging a leash. No one had. I pondered where he might go. A moment later, an answer hit me—home to Evan’s apartment. I raced back to my place, searched through the envelope with Bandit’s license registration, and found the document listing an address about two miles away. I drove while praying he would be there. I found him standing on the second floor landing, wagging his tail when he saw me. I scolded him.
I’m not sure why Evan left me with this lady, but she doesn’t seem to know much about training. We always go for an early morning run on Sundays. Why doesn’t she know the routine? And how is she going to be a better runner if she doesn’t run up hills and do sprints? She didn’t even chase me. Evan always thinks this is fun. She doesn’t seem very happy at the moment. I grabbed his leash to take him downstairs, but Bandit wouldn’t budge. He looked at the apartment door and at me, as if he expected me to open it. “No one’s here. Evan’s gone.” He stood on his back legs and pawed the doorknob. I grabbed the doorknob and tried to turn it. “See? It’s locked. He’s not here.” Bandit pulled me downstairs, but instead of heading to my car, he led me behind the building to a planter box. He looked at me expectantly. When I did nothing, he pawed at the planter until he knocked it over, spilling geraniums and soil on the pavement. I was just about to scold him when I saw the object he was seeking: a magnetic key holder attached to an iron plate on the box.
The moment I removed the key holder, Bandit dragged me upstairs and stood wagging his tail at Evan’s front door. I had a million regrets as I slipped the key into the door, but I had an inkling Bandit needed something. When the door opened, the dog bounded inside. Evan’s apartment was incredibly neat. Books stood in formation on the shelves, throw rugs lay perfectly aligned, and the bedspread stretched smoothly and without a single lump. Bandit sniffed everywhere.
I think Evan’s gone. This lady doesn’t know our routines, like when Evan can’t open the door. I had to show her, but she’s not happy. Maybe she’d like to see another one of Evan’s routines that makes him happy. Bandit stuck his nuzzle in Evan’s bedroom closet until the door slid open enough to push in his head and then his body. I saw shirts and pants neatly hung and a row of shoes precisely lined up on the floor—that is, until Bandit dug at them and pushed them aside. “Hey! What are you doing? Stop it.” He cleared the shoes away from a wood floor tile and stepped back to look up at me, his tail wagging. When I started to return the shoes to their order, he wedged himself in front of me, placed a paw on the corner of the tile, and caused it to lift and flip to the side. A metal box lay under the floor. I removed the adjoining loose tile to expose the entire box about the size of a briefcase. Bandit continued wagging his tail as he back-stepped towards the bed. Another million regrets raced through my mind as I picked up the hefty box and placed it on the bed. “I shouldn’t be doing this,” I told him as he watched while I flipped up the latches. “Oh, my God!” I stared down at a dozen thick bundles of cash— hundreds, fifties, and twenties. There must have been tens of thousands of dollars in the box. An envelope with two words in Cyrillic font lay on top of one of the piles. I had been a linguistics major in college, and could read and speak a little Russian. I sounded out the words, “Ivan Rogoff. Ivan Rogoff … Evan Rogers? No, it can’t be ….” At that moment Bandit started to growl, his hackles raised. I quickly returned the cash bundle to the box when I heard heavy footsteps echo on the landing outside. My two million regrets grew to four million when I heard pounding on the door. Bandit barked and growled while yanking me toward the living room. The money box still on the bed, I barely had time to close the bedroom door. “FBI,” a man’s voice said loudly. “We have a warrant to search the premises.” continued on page 24
WWW.TRICLUBSANDIEGO.ORG 3
JANUARY TCSD MEETINGS, CLINICS, RACES & RIDES* REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, January 6th, 6:00pm
Sunday, January 16th
Monday, January 24th, 6:00pm
Curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet: this is your event! This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and TCSD. NON-MEMBERS WELCOME!
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!
Attention Beginners! 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!
NEWBIE NETWORKING MEETING
Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com
Location: Function Smart 10803 Vista Sorrento Parkway Suite 100 San Diego, CA 92121
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. Contact: Gordon Clark and ’the Steve’s’ at coaches@triclubsandiego.org Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Contact: Questions or comments can be sent to beginner coaches Steve T., Dean R., and/or Steve K. at coaches@triclubsandiego.com
RACE 3: 3RD ANNUAL SAN DIEGO INDOOR TRIATHLON SERIES Sunday, January 16th, 8:00am Location: The Sporting Club 8930 University Center Lane San Diego, CA 92122 See website for complete details: http://xr.com/4khb
RACE 4 Saturday, February 5th, 8:00am Location: Pulse Endurance Sports 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com
Location: Lawrence Family JCC 4126 Executive Drive La Jolla / San Diego, CA 92122 See website for complete details: http://xr.com/4khb Entry Fee per event: $25.00 Pre-Registration is required to assign wave start times. Contact/Registration: SDIndoorTriSeries@gmail.com
UPCOMING CLUB EVENTS JANUARY DUATALON January 8th Saturday, 8:00 am Location: Otay Lakes/South Bay Distance: 2R/12B/2R
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January 22 Saturday, 7:00am Endurance Live Breakfast Burrito Bike/Run Events Embarcadero Park South
Febuary 4-6th Deadman Desert Camp
May 19-22nd Tour of California Mt. Baldy Cyclepalooza
February 12th TCSD Duathlon-Black Mtn
Always refer to the Tri Club’s website and calendar for the latest events, updates and details.
* all dates and events subject to change without notice.
RACE REPORT: IM Arizona Chris Juarez M40-44 Bib #1090 It’s 2:45am on the morning of my first Ironman - and I am NOT getting back to sleep. Not too worried, though, as I’ve had sleepless nights on the eve of other big (for me) races. What DOES worry me is the weather... Fast forward to 6:55 am, when I finally jump in the water. The pros have already started, and the noise and crowds on the bank and bridges are increasing by the second... this is the moment I’ve been training and waiting for, and goal #1 of my first Ironman journey has been met: I have arrived healthy at the start line (hey, it’s my first Ironman - the goals were not too additionally ambitious!) I’m again surprised by how warm the water feels (I’d done the practice swim yesterday - thanks Tracy for making sure I got my butt out there!) OK maybe not warm, exactly, but not as cold as the stated 61 degrees. I swam in colder water in Oceanside and San Francisco this year, so mentally this is a big lift. I do notice that I am, um, "hydrating" by swallowing a bit more water than usual due to all the churning arms and legs, and a little less buoyancy in the "fresh" water, but its not as revulsive as choking on salt water. I figure if anything Ill just come down with a good case of giardia later - but hey, that’s later, so let’s get on with it! It’s early in the swim and things are going well. I’ve only been kicked in the head and throat a few times, but not too hard. And since I’m a statistics guy, I figure that with 2500 people starting at once, that’s an acceptable #-of-swimmers-to-kicks-in-the-head ratio. But what’s up with my fingers??? I can’t keep them together! (Hmm, I don’t feel cold, but maybe I AM cold!) I focus on clean long strokes and a slow enough stroke rate to allow for a really good breath each time (hold your fire coaches, I know a slow stroke rate = a slow swim time, but I’ve never swam 2.4 without stopping, let alone followed it with, well, you know the #s...) The Rural Road bridge seems to tease and taunt, staying the same distance away FOREVER, but I eventually make it, round the two red buoys, and head back towards the Mill St. bridge. The swim remains (surprisingly) very easy, and I just stay in the moment,
enjoy the view with each breath to the right, and mentally repeat my mantra, "You may never get this chance again...” Out of the water now, I pass my cheering dad on the way to T1, and into the change tent. Hmm, do I have time to check the weather report again? The threat of rain made for some hard decisions on gear last night and this morning. Oh well. A complete change, vest stowed in the jersey, triple-check to make sure I have everything, and out I go, with what must be the slowest T1 time of the day. On to the bike...a quick and very easy first few miles, and then...YIKES! The aerobars are nearly ripped from my hands by the wind. (OK, I think I’ll sit up and hold on for a while...) The bike conditions for us slow age-groupers continue to grow more brutal the longer we’re out here: a little hail, some rain, and a LOT of 30+mph winds (but never a tailwind, of course!) I’m not a strong biker as it is, so when you add these conditions, well... yeah, I’m going to be out here for a while! But it IS very cool to see the pros, motorcycles, and cameras zoom by me on the 3-loop course. The pros are impressive enough on TV, but even more so in person. I’m used to being “chicked back home in our local races, but today I can say I was chicked by the best - Wellington looked just effortless as she zoomed by. And the top men like Lieto, Rapp, and Bracht used those huge powerhouse legs to just crank away. Another reminder of what a great and accessible sport this is (if one can call a $600 entry fee accessible), allowing average age groupers like me to be on the same course as the best in the world. I’m happy to see other TCSDers doing really well on the bike course. “Tracy, Desi, looking good, keep it up!” And my parents time everything perfectly, coming out to cheer me on as I come back through after each lap. Fortunately, their son’s pace allows them plenty of time between laps to shop, eat, take a nap, read a book, write a book, develop plans for world peace, etc. I stop one time through for a round of pictures. Huge smiles all around - this moment is theirs, too. Mercifully, the long day on the bike finally ends, and I am through T2 and onto the run course. Never in my life have I been SO happy to be running, and now I’m really starting to have fun if it’s possible to use such a descriptor on anything quite so painful. It’s truly a beautiful course, looping more or less in a figcontinued on page 17
WWW.TRICLUBSANDIEGO.ORG 5
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MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
GINA CORRELL Member since: September 2010
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
5:30 PM
Ocean Swim in Carlsbad
5:30 PM
Ocean Swim
•
•
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. Age group: F 45-49
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
•
•
Location: Front of B&L Bikes.
Occupation: Resort Developer.
Location: Moment Cycle Sports,
When not training, I enjoy: The outdoors, Costa Rica & Nature.
2816 Historic Decatur Rd Suite 135. 6:00 PM
“Track” Workout in Carlsbad, Coached session
•
Location: Carlsbad Rail Trail,
Favorite Local Restaurant: Naked Cafe on Rosecrans in San Diego.
meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado - Group ride
6:00 PM
Bike Workout in Cental San Diego, Coached session
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com •
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Pool Swim (long course) in La Jolla/UTC
•
Location: JCC, 4126 Executive Dr.
PR/Best Race: My best time for a sprint distance is 1:08.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
6:00 PM
Ocean Swim
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) •
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
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)
Refer to the Club’s website for additional workouts.
Favorite Segment (swim, bike or run): Run, Definitely Run. Favorite Event/Tri: Arenal, Costa Rica-Olympic distance.
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Before I Became a Triathlete, I was: A marathon runner. Favorite Thing(s) About TCSD: Love the people and the energy.
Location: Tamarack Beach. •
Status: Married.
Pre/Post event ritual: Get Nervous and think about the course OVER AND OVER. Most embarrassing or disastrous moment: When I did a tri in a lake in Arenal and something in the lake touched me as I was swimming and I freaked out and almost drowned, had to turn over on my back and swim, was 2nd to last out of the water! My Equipment: Wetsuit: Blue Ocean Bike: Kestrel Running Shoes: Brookd Equipment Wish List: A road bike in addition to my tri bike to train on. Can’t Race Without: My special swim goggles. Best Advice: Don’t ever quit, you can always finish.
WWW.TRICLUBSANDIEGO.ORG 7
WELCOME NEW TCSD MEMBERS Barrie Adsett Audrey Altenburg Lucy Beard Nigel Beard Gerardo Berrelleza Sam Brink Patrick Burkhardt Rosario Capps Jonathan Cheung Jill Clifton Brian Daly Forrest Evans Brian Evans Michael Fino Shaun Flater Jennifer Franlick Viola Galbiso Milena Glusac William Haines Kathy Hoang Kyle Hummel Virginia Jones Aaron Levy Vivian Lin Richard Miller Luis Monterrubio Vanessa Muck Anthony Perez Margaret Pettit Jason Pettit Bill Pollan Nathan Portier Christopher Puyot Richard Reilly David Silva, Jr Erika Sosa William Sparks, Jr Thomas Thai Leon Toson Christopher Tyree Tina Valle Cameron Vance Sean Wood
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Congratulations Iron Distance Finishers! IM Arizona, Tempe, AZ - November 20, 2010 Matt Dixon Alla Saadus Eric Davidson Chris Costales Brian Horning Skip Slade Dan Hagarty Jeff Wereszczynski Katy Ladwig Peter Blomgren Sally Boettger Paul Peterson Tracy Cohen Anthonyy Dinger Alan MacNeilan Tammy Hermes Tim Schmitt Melik Hernandez Chris Juarez TJ Generoso Katie Brisichella Tracy Stayton MichaelmGlauser DavidClark James Ismailoglu Desi Klaar Amy Watt Jeanette Davey Fred Whitaker
Finish
Swim
Bike
Run
OV Rank
AG Rank
AG
9:32 10:54 10:58 11:41 11:50 11:51 11:28 11:41 12:13 12:28 12:31 12:50 12:54 13:02 13:09 13:12 13:29 13:40 13:49 13:50 13:57 14:06 14:12 14:32 14:36 15:38 15:40 15:45 16:51
1:10 1:07 1:18 0:54 1:13 1:03 1:06 1:05 1:12 1:30 1:15 1:20 1:28 1:28 1:33 1:21 1:49 1:22 1:29 1:46 1:16 1:06 1:14 1:34 1:26 1:39 1:34 1:33 1:46
4:56 5:28 5:21 6:11 5:54 5:45 6:03 6:17 6:03 6:01 6:19 6:09 6:41 6:38 6:39 6:33 6:26 6:58 7:12 6:43 6:34 7:24 6:36 7:09 6:46 6:59 6:47 7:54 7:46
3:21 4:13 4:10 4:20 4:32 4:49 4:10 4:08 4:41 4:40 4:38 5:05 4:30 4:37 4:33 5:00 5:01 5:07 4:48 5:05 5:46 5:22 6:04 5:26 6:04 6:38 7:02 5:55 6:54
56 297 296 515 582 584 429 519 746 875 890 1052 1086 1148 1199 1220 1342 1402 1466 1480 1540 1592 1617 1721 1737 1995 2002 2019 2203
6 33 36 81 53 30 67 46 23 147 36 64 24 205 6 6 92 233 260 101 69 69 256 14 117 103 65 66 45
M30-34 M45-49 M45-49 M30-34 M25-29 M50-54 M35-39 M25-29 W30-34 M35-39 W35-39 M50-54 W45-49 M40-44 M60-64 W50-54 M25-29 M35-39 M40-44 M25-29 W40-44 W30-34 M35-39 M60-64 M50-54 W40-44 W45-49 W45-49 M55-59
2,771 participants. Transitions and seconds not included. IM Cozumel, Mexico - November 27, 2010 David McMahon Heather Ford Chase Ford Amanda Keating
Finish
Swim
Bike
Run
OV Rank
AG Rank
AG
9:26 14:09 14:09 16:43
0:55 1:17 1:17 1:30
5:08 6:53 6:53 8:08
3:15 5:46 5:46 6:37
51 1257 1259 1632
6 28 114 41
M40-44 W25-29 M25-29 W25-29
2,214 participants. Transitions and seconds not included.
Indicates qualified for IM World’s Championship. If you have registered for an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/website email TCSD’s Ironman Coaches, Mike Drury or Liam Thier at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
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Mike: Mike: Growing up in Lincoln, NE sports were just part of growing up. Everything from soccer, baseball, football, basketball, wrestling, swimming, and track. At Pius X High School I played freshman football, wrestled, ran track and cross country. Playing all these sports helped me to become a well rounded athlete but it wasn’t until my senior year in high school and into college that a true focus on running would show any kind of potential. At Nebraska Wesleyan University I ran at the NCAA Division III More than the results, National Championships duathlons. Mike winning one of TCSD’s I also have a great group in Cross Country my senior year. Then, Indoor and Outdoor Track and Field of friends that I train with. It is such a great Championships running 1.51.33 for 800m earn- sport for that; you can really get to know a person well on a 2hr run, or a 6 hour bike ride - not ing All American. Craig: What sequence of events led you to so much churning out laps in the pool, though! Triathlon is a fine balance and a great challenge become a triathlete? of making the right choices at the right times. Mike: My first triathlon was in 1997 where I participated in the Nebraska Cornhusker State Craig: What is one of the dumbest mistakes you Games Triathlon at Branched Oak Lake. I was a have made while training or in a race? recreational swimmer, a runner and enjoyed rid- Mike: In training, I once embarked on an epic ing my mountain bike. They had just announced bike ride with my great friend and roommate that triathlon was going to be an Olympic sport Nolan Hansen. We rode from our place in Point in 2000. My brother Jer and a couple of my Loma to the top of Palomar Mountain, over to friends were going to do it. So why not? I even the coast in Solana Beach and then back home. wore a speedo, borrowed a bike and changed 12 hours and 155 miles of riding was not a into running shorts! At that point it was just for smart thing to say the least. We stopped at a fun, and it was so much fun I have kept on Walgreens to buy a headlight which Nolan duct doing at least one or two triathlons the past 13 taped to his handle bars and I had a light taped years! It wasn’t until the last three years that I to the rear of my bike. Road like this through really started to focus on triathlon training. In Rancho Sante Fe in the dark. Again very dumb. 2008 I participated in the ITU Age Group World continued on page 10 Championships in Vancouver. And last year I
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had some good performances, one being seventh at San Diego International Triathlon in the Elite Wave. I know I have lots of room for improvement too, so that helps to keep me going.
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Craig: What was your sports background before triathlon??
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TCSD CONVERSATION WITH: MIKE CLINCH
Road Mountain TT Triathlon
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TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
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I don’t recommend that for anyone. But we will be doing it again soon! Proper planning this time, though.
my eyes. I am going back to Wildflower this year for another go.
In a race, I once lost my cycling shoe coming out of T1 at the World Championships in Vancouver. I had them clipped in while running with the bike and one hit the ground and got knocked off. I won’t ever do that again, I thought. Not so. To my dismay it happened again as I hopped on my bike in the Desert International Triathlon a year later and I made my first pedal stroke. So now I thoroughly practice my transitions and have my pedal tension really high. dy.
e trail run for a bud Craig: Of all the races you 30 miles of the 100 mil ing pac , CO. lle, dvi Lea e sid have done in your career, Out Craig: I know you are a Christian man of faith which performance are you and a person who is close to your family and the most proud of? friends back in Nebraska. How did your faith Mike: I can think of a few, but my first and only enable you to make the move to San Diego? Half-Ironman distance triathlon in 2009 was at Wildflower where I had one of my worst and Mike: It was very hard to make the move to San best performances ever. I had a lot of confi- Diego away from family and friends back in dence leading into the race. Training had been Nebraska. I am just trusting that this is God’s going great and I was looking to race at my will for me to be here in San Diego doing what best. That confidence is rare leading into a race. I am doing. I am very grateful to Him for so The swim went well despite some cramping much and simply for the ability to swim, to bike issues I was having in my legs. A bad sign for and to run. I can only hope and continue to things to come, but a little strange. I went out pray that I can use the gifts He gives me to the strong on the bike, but something was causing fullest and for His purpose, and the courage to horrible cramping in my legs. Maybe a lack of do more or something else if He asks. nutrition planning or poor pacing or maybe Craig: How did you become the TCSD's Bike something else. Large muscle groups started to Coach? fire one after the other into very painful cramps Mike: I am not exactly sure how I was chosen, a few miles into the bike. I fought through. Into but I am pretty sure Thomas Johnson, John Hill the run - the same thing. I thought I could and Jim Vance had a say in making that happen. loosen up but only a mile into the 13.1 every I have been involved with the Tri Club for about muscle in my legs wanted to just seize. But I 3 years now doing club races and events. It is a kept on going. I did not quit. Though I had so pretty amazing Club to be a part of so it is easy much reason to stop, I did not. I was most to want to give something back. I have worked proud that I didn’t quit. I finished with tears in for B&L Bike and Sport for about two years and
have been the shop’s main employee ambassador for the Tri Club. B&L has been supporting TCSD from its beginning. My cycling knowledge has increased exponentially since my time with the Jelly Belly Pro Cycling Team as an assistant team mechanic for the Tour of California and Tour of Missouri back in 2008. Craig: What can members expect from one of your bike workouts? Mike: First and foremost, I would like a person coming to the workouts with an expectation that they will become a better cyclist. They can expect to learn race strategy, bike handling skills, and safety tips. Mainly they will be fun and challenging workouts based on sound training principles. We will be using Fiesta Island and Mt. Soledad. Come on out and join us! Beginner and experienced riders welcome! Craig: What are some of the most common mistakes you see beginner triathletes doing on their bikes? Mike: Some mistakes include mis-shifting, improper pacing, improper fit on the bike and a general lack of confidence descending down hills. All of which we will be working on at the Wednesday night bike workouts! Craig: How did you meet Jim Vance and subsequently get involved with the Tri Juniors program? Mike: I first met Jim while riding my bike on one of the first rides I ever did out in San Diego. I was Mike at 2010 SuperSeal. with my friend Nolan when we rode by this guy on a $7,000 Look tt bike. We figured he was definitely a pro triathlete based on his build and he was on his second bike. It was dirty and loud with the chain rubbing the front derailleur. Come to learn it was his race bike. He was just spinning and we cruised on past. A few minutes later he came up to us and asked if we were from Nebraska. Nolan was wearing a Lincoln Bicycle Co. Jersey. Three triathlete Husker fans. Done. Jim has become a very good friend over the years. He started a program last
year called TriJuniors. Its purpose is promoting and developing the sport of triathlon among teenagers, ages 13-19 within a team setting. I am now an Assistant Coach for TriJuniors along with Darcy Eaton. I am specifically developing training programs for the Youth Elite athlete boys along with helping lead practice two times a week, which will move to four times here soon. Right now we have about 12 athletes in the program. Craig: What is your favorite benefit of your TCSD membership?
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Mike: It has to be the high quality races it puts on: triathlons, duathlons and aquathlons alike. The speakers and not to mention the food! Craig: You are one of the club's top athletes. In fact, you won each of the TCSD's duathlons last winter. What is so great about the club races? Mike: They are free... and they are top notch quality races with some amazing volunteers and a very experienced race director in Brian Wrona. They bring out some of the fastest triathletes in the region for some great competition. The duathlons last year were at some very cool locations that you would ordinarily not see. The aquathlons are just simple and easy. There is really no excuse not to race those. And all those events are free! Craig: If you could wave a magic wand over the sport of triathlon, what would you like to change? Mike: I would love to see the cost of racing go down. Also some spectator friendly races like the Super Sprint Triathlon Grand Prix in Oceanside this past fall. And then, to open this type of draft legal racing on the amateur level. The sport of triathlon is young as a whole and it will be interesting to see how it develops. Craig: Who is your hero and why have you chocontinued on page 27
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COACH’S CORNER - Running: By Brian Maiorano Do You Want to Run Your Entire Iron Distance Marathon? If you’ve watched or raced an iron distance race, you know that half of the field walks much of the marathon. For those prepared to walk, and who have goals of just finishing... that’s fine. But if you’ve trained and prepared to run the whole marathon... it can feel like The Zombie Death March. Finishing an iron distance event is an incredible athletic achievement. But running the whole marathon is a whole other challenge; it will put you in the minority of those who cross the finish line, and is a sure sign of a successful race. It’s a complex mix, and involves being prepared physically, mentally, and logistically. Of course, athletes hoping to podium or those with a lot of ironman experience will have different strategies. But here’s a formula that’s worked for most of the athletes we coach. Running Fewer Miles Than You Think There’s a myth that to run the whole ironman marathon, you need to put in mega-mileage running weeks. Not so. If you take a long-term approach (ie: 5-6 months), you can get by with no more than a few 30+ mile weeks. Even if you’re only running 10-12 miles a week now, a steady build over six months will give you all the run fitness that you need. Running Frequently and Consistently While you may not run mega-miles, you do need to run consistently. In most weeks, you need four runs. Depending on the season, there may be speed work or a brick. But always a long run, and always a transition run (2-3 miles) after your long ride. Commit to these runs, week in and week out. But if you do miss a run (or a whole week of running), don’t try to “make it up” by cramming in extra miles the following week. That’s a recipe for injury. Instead, accept that you’ve had a setback, and adjust your plan accordingly.
Staying Injury Free Training for an iron event involves a longterm plan. It means slow and steady fitness gains. It’s common for self-coached athletes to become impa-
tient and rush the process—or feel that more is better. But ramping up long runs too quickly, trying too much track work, or running too many miles in general are all big risks for causing injury. And there’s no quicker way to lose fitness than to spend a few weeks laid up from injury caused by an overly aggressive training plan. And few people who get hurt during ironman training have the patience to back off long enough to heal properly. An injury three months out from race day often means racing with some niggling version of that injury. Find a quality training plans where improvements are low risk, incremental and consistent—which will lead to race day fitness greater than if you’d jumped in head first but gotten injured because of it. Swimming Efficiently It all starts with the swim—and you need to be efficient and relaxed through it. Energy wasted here will haunt you ten times over during the run. Even though the swim takes up only 10% of the race, it can ruin your race if you exhaust yourself in the water. But don’t confuse speed with efficiency. Sure, we’d all love to breeze through the swim in sixty minutes. But you can have an easy, relaxed swim even with a 1:40 hour split. continued on page 23
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RACE REPORT: Noosa Triathlon, Australia November 16th, 2010 Deborah Jones W40-44 Bib #1688 The Noosa Triathlon is Australia’s oldest and largest triathlon. It’s part of a multi-day, multisport festival that attracts over 8,000 athletes, swimming, biking, running, golfing and “triing” in the beautiful town of Noosa (approx 90 miles north of Brisbane). This year’s slogan: “Noosa – It’s all Good!” I hadn’t even heard of it until friends of ours invited us to visit and celebrate a milestone birthday of theirs at their home in Noosa in October. This was last March; and while the invitation was very inviting in and of itself, I’d been planning on running another marathon in October. “There’s a race in Noosa in October!” exclaimed our friend Jennie. Like a dream come true, the prospect of doing an international marathon with such perfect timing set the ball rolling… until, I found out that the Noosa marathon is actually in March. Their triathlon is in October. Triathlon OMG! Noosa is an Olympic distance triathlon. While I had never done a triathlon before, I can run, bike and swim. As a fairly new runner (only 5 years), my favorite distance is the half; plus I’ve done a few marathons in the last year, so I know I can get out there for hours and hours, both physically and mentally. As a recreational cyclist and for a bit of cross-training, I love to go out for a 20-30 mile bike ride. And as far as swimming goes, I’ve been in the water since I was 4, mostly for waterskiing at the Colorado River and more recently, for diving but never distance swimming though. So, adding all this up, I felt this “tri” thing was doable. First order of business – find out about the race and registration and secondly JOIN THE TCSD! Hubby Brian and I went to the Club’s
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Newbie meeting at HiTech Bikes (thanks for all the great info Jonathan and Dean!) and to the Tri 101 meeting at B&L (thanks Steven for answering all our questions and demystifying the sport!). We joined shortly after and fell in love with the Club! Signing Up for the Race Through my research I found out that race sign-ups were on June 1st at 9am, Aussie time. I also found a couple of articles online touting how quickly the race sold out last year. In 2009, it had sold out in just two days! This meant I really had to be on the ball and be ready to sign us up online when registration opened. I duly marked my calendar and because of the time difference, got the afternoon off from work. So at 2pm the registration process began… or didn’t as it turned out. There were so many people that logged on at the same time and attempted to register that it crashed the server. Of course we didn’t realize that that’s what had happened until a couple of hours later when I finally just called the office in Brisbane, Australia. Sure enough, no one got in that day; the server crashed and the rescheduled registration date was now June 7th. Despite the frustration and stress, we were relieved that registration was still open and a fair game… if they could just get the servers upgraded in one week. Fast-forward a week and we were back in front of the computer, mouse and clicking-finger ready… Well, it was like a déjà vu. Again hours of clicking with piece-meal success, refreshing screens over and over until finally we were in – payment accepted and a confirmation email in our inboxes!!! Yippee, we were in… and “gulp”, Guess we’d better start training! The race was only 5 months away on October 31st. Training and Racing Throughout the summer, Brian’s and my training was practically non-stop. We added to our
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continued on page 14
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RACE REPORT: Noosa Triathlon, continued
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regular Saturday long runs with “Greg’s Group,” fitting in as many swims at the JCC and at Mission Bay with Bobbie Solomon’s group, track workouts with Jim Vance’s group, and cycle rides with Moment Cycle early Tues/Thurs mornings. We put all this training and the excellent coaching we received together and did a swimbike-run at two of the Beginner Tri races with a growing group of fellow beginners and friends. It was so fun and exciting! In my excitement I signed us up for two upcoming triathlons, the Mission Bay Triathlon and the San Diego Tri Classic. The Classic is an Olympic distance, the same distance as the Noosa Tri. So with a these triathlons of varying distances, the TriClub’s Retro race and four CrocFest aquathlons under the race-belt, we were ready for Noosa! The Trip: Getting Ready for an International Triathlon Packing for a triathlon race, even locally, takes a lot of preparation, organization and lists of lists of what to bring. Packing for an international tri is the same but includes extra complications such as “how am I going to get my bike there?” and “will I be able to wear my wetsuit, or will the water be above 24C (75.2F)?” and “how many days should I be in the country to ensure I don’t have jetlag” and “are Australian Triathlon race rules different than USAT rules??” and so on. OMG! I’d say the bike part was the most stressful.
Of course we wanted to ride our own bikes, since we’d been doing all of our training on them. I looked into bringing our bikes with us. But considering our trip plans included stops in four cities in the two weeks prior to the race, this option turned out to be the worst logistically and was quite expensive, i.e. extra baggage fees for each leg of the journey, larger rental cars in each city to fit bike boxes. Not to mention all the wasted vacation time lugging the bikes around. I looked into shipping the bikes. FedEx was marginally more expensive at $1,000 each bike but this option, besides being wildly expensive, worried me when it came to customs. There was no guarantee that our bikes wouldn’t get stopped by Australian customs for paperwork, import duties or whatever. They simply couldn’t guarantee the bikes would get there by race day. Nightmare! Well, since we were talking tons of money, we thought “how about just buying bikes over there?” I searched and could hardly find any low-end racing bikes for under AUD$2,000 which, with the exchange rate, is 1:1 with the US Dollar. Cash-wise this was a no-go; besides all the hassle it would be to sell them after the race – remotely from San Diego. Again, nightmare! Finally, after hours and hours of searching the web I found a local bike rental place called “Have Fun Tours.” The owner spe-
cializes in mountain bikes and tours, but just recently added racing bikes to his fleet. When I called, he was down to his very last racing bike – a Merida “10 speed” but was willing to rent us his own Cannondale too so we’d both be covered. Turns out he is also a triathlete and had actually done the Noosa race several years back. Wow – luck was on our side! So at roughly AUD$100 per week (and zero deposit), we could rent bikes instead of bringing our own!! This was great news! I really wondered, however, how we could be sure that the bikes would actually be there for the race, especially with no deposit and no confirmation number for our reservation. It was a very laid back transaction. We simply had to trust his word he would. Evidently that’s a very binding thing in Australia. Still, we had a plan B. Plan B was to “over-rent” the bikes. In other words to book them for longer than we really needed them. I had them delivered to our friends’ house just prior to us flying to Australia, a full 2.5 weeks before the race. This way, if they weren’t delivered on-time, bite the bullet and bring our own bikes by plane. I even rented the TriClub’s bike boxes just-in-case. So on D-day (delivery day) I eagerly awaited an email from my friend to say that they had indeed arrived and were safe in their garage in Noosa. YES – the email came. They were there!! So I just returned the bike boxes to Bob Rosen, and that was that! Fast Forward to Race Day Woken up by laughing Kookaburras birds at 3:30am, we got up and were out of the house by 5:00am packed with our Tri bags, a tummy full of race-day breakfast, and race-day jitters. We took a shuttle to the transition area and promptly set up our transition areas. Walking to our bikes under the stadium lights, the announcer welcomed all the racers and con-
firmed that the water was indeed over 24C, so it was officially a no wetsuit race. Oh well. We were reminded that at 6:30 transition would close and that all Tri bags had to be removed. You were only allowed to have bike and T1 and T2 gear in transition. I set up my transition area just like I’d learned from the TriClub Coaches (thanks Steven, Bobbie and Jaclyn) and practiced during my previous races. I was amazed at how many bikes there were. It was really packed. I put a red plastic bag over my bike seat so I could find it after the swim (just an ordinary shopping bag from B&L!). I made chit-chat with a few of the other lady racers in my row. For some this was their first triathlon, their first Olympic distance, or first time doing Noosa; they had come in from all over Australia. Noticing my sporty TriClub gear, they were of course impressed that I’d come from San Diego, California to do the race. Everyone was so nice! The vibe was cool, calm and friendly which I was somewhat relieved by, hoping this vibe would mean I wouldn’t get trampled in the water. After gearcheck, we went to the swim start in time to watch the elites take off at 7am. It was very exciting!! There were 50 waves just three minutes apart; with so many competitors there, the waves continued until 9:30am. My wave went at 7:54am so I had time to watch the elites come in from their swim and transition to the bike. Boy, they are quick! The Swim The swim portion was in the brackish waters of the Noosa River in a channel that was about 200 meters across. The course followed a small channel along the perimeter of a manmade island with big beautiful Queenslander houses, private docks and yachts. It then joined the river’s main course for an up and back and return to the start. I warmed up in the water for about 15 minutes before my continued on page 20
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IT’S THE LAW: By Richard Duquette, Esq. Recovering Money for an Athlete’s Loss of Enjoyment of Life Money is often the only justice an injury victim can receive, as we can’t lock up careless driversunless the act was criminal. One form of recovery is: “loss of enjoyment of life”. By law, this is a non-economic damage (as opposed to loss of earnings which is a hard damage- an economic loss). There is no fixed standard by law to determine the amount of such a loss. The law in California says that it must be a reasonable amount based on the evidence and a juror’s common sense. As an athlete you must ask yourself how to quantify a loss of enjoyment of life, or said another way, has your ability to fully enjoy your sport been effected? I would ask you to consider looking at your lifestyle through the eyes of a non athletic juror, to find a common ground. Some juror’s lifestyles may be less active; nevertheless, they do understand human behavior, even if they enjoy a different lifestyle to some degree. So, here’s a starting point, when you are attempting to quantify your lifestyle loss. Ask yourself these questions: 1. How has the injury affected the delicate balance between your athletic lifestyle, your work, and your fun? (Your sense of well being). 2. How has the injury limited your ability to relate to and to help others as fully as you would like to? This includes your family and the limit on your energy or mobility level. 3. How has the injury affected the benefits of companionship gained by being around other athletes in regards to groups and support? 4. How has the injury affected your sense of adventure, including the sights and smells you experience in your life (i.e. swimming in the ocean or riding a bicycle outdoors)? 5. How long of a time has your lifestyle been affected? How severely? Have you been affected permanently? 6. Now ask yourself, how you have tried to adapt to and /or overcome your recent loss of enjoyment of lifestyle? The jury will want to see a positive attempt to recover. Tell and show us how.
7. Finally, make a list of family members, friends, or witnesses who can relate examples of your attempts to improve your life (i.e. the good and the bad days). This type of evidence is best told by someone other than yourself, in order to maintain your credibility. 8. Let’s explore this subject when you visit me. Bring photographs, race results, training mileage charts (before and after the injury) to help me understand your case. These are only a starting point. (Feel free to creatively add to this bucket list). Conclusion When the trial attorney can walk a mile in your “life style moccasins” it is far easier to make the connection with jurors (or claims adjusters) who will assess a value on your loses. This will help you reach justice. Relevant CACI Jury Instructions See section 3905A of the CACI jury instructions entitled, “Physical Pain, Mental Suffering, and Emotional Distress (Noneconomic Damage)”. 3928- Unusually susceptible plaintiff. 3927- Aggravation of a preexisting condition or disability 3905A- Physical pain, mental suffering, and emotional distress (non- Economic damage). 3903A- Medical excuses-past and factual (economic damages) 3903C- Past and future loss of enjoyment 3902- Economic and non economic damage 3903- Items of non-economic damage Richard Duquette is a 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 at (760) 730-0500 or email: rduquete@911law.com web: www.911law.com.
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RACE REPORT: IM Arizona,continued ure eight around Tempe Lake three times as night approaches, and with it... the answers, finally, we hope, to the questions we have all come here with. It’s early in the run, and it’s clear that I’ll need to be more conservative than planned if I’m to achieve goal #2, running the whole marathon. I’m moving forward just fine, but at a slower pace vs effort than I had hoped for. I don’t let that bother me, though, and I don’t try to lift the pace this early. I just keep on enjoying the experience. (”You may never get this chance again...“) I see more familiar faces: TJ looks strong! Day fades into night, and the lights of the race and of Tempe come up to beautifully illuminate the path for the many athletes still out on the course. These paths and dreams had begun exactly one year ago in many corners of the world for these thousands of athletes, and for many reasons. Paths and dreams which are now converging here, along the shore of Tempe Town Lake. I recognize quite a few San Diego faces among the throngs of cheering spectators calling out that support - very, very cool! And the volunteers...unbelievable!!! Many of this group of volunteer saints and saviors, 3800 strong, are STILL out here, late into the cold Tempe night, offering nutrition, encouragement, and even some welcome moments of hilarity.
The finish line... WOW. Is this what going to heaven feels like? It’s even better than I had imagined. Near the end of the run course, more than 13 hours and 140 miles after jumping into the water, I make a left turn away from the spectators on the lake path, run through a strangely dark and secluded parking lot behind the race site, make a left turn and then... suddenly feel like I am now running towards GOD (except god is now Mike Reilly, the voice of Ironman.) Laid out in front of me is a gated white chute, maybe 100 yards long, lined with throngs of cheering spectators, jumbotrons, and blinding floodlights - on ME. (Before these last turns, I had jockeyed for position with the athletes near me, sprinting or slowing so that we each had this moment to ourselves... and it was now my turn.) The cheers grow louder the further down the chute I run, and hundreds of hands reach across the barriers offering high fives. I somehow hear my parents screaming my name on my left, give them a huge smile, and pump my fist into the air as I keep on running. As if there was ever going to be a doubt, goal #3, finishing with a smile, is about to be met. High fiving every hand I can, I run down the finishing chute euphoric, emotional, and glad it’s over... but at the very same time... now, not wanting this moment... to... ever... end. And
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continued on page 18
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RACE REPORT: IM Arizona,continued SPONSORS OF TCSD
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then, closing in on the final few yards towards that iconic Ironman finishing arch, bleachers on both sides, the moment that every triathlete has dreamed of... God’s voice (oops I mean Mike Reilly’s voice) booming out to the spectators, the Tempe night air, and to me: “Chris Juarez from Solana Beach, California, YOU! Are an Ironman!!!” Yes, an amazing experience. Don’t know if I’ll do another one, though - this may have been a “one and done” life list item for me. Time will provide a better perspective on that, as will the circumstances in my life at some future point in time. I gave up a lot this year to make this happen. But no regrets on my year - I had a ton of fun and made some great friends (many of you out there) along this journey.
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0 to 140.6 in 16 Months James Ismailoglu, TCSD Cares-Team Solana ‘09 M40-44 Bib #1090 Race is on Sunday, I arrived to Arizona on Wednesday afternoon, and checked in to my hotel (1.8 miles from the transition area). Tip: Reserve your hotel as early as possible; you can easily save around 60-70% on the rate by using online services (Hotwire, Expedia, Priceline, etc.) THURSDAY First day for the athlete check-in. Went to check in, got my race bracelet. You keep this bracelet on until you leave Arizona. This is your ticket/pass for any IM activity. During the check-in, you will receive five large plastic bags, your timing chip, bib number, numbers for bike and helmet, event poster and your goodie bag. During the check in, they scan your
chip to confirm that it works and the number matches your name (don’t forget to do this). They also offer body marking on Thursday, but you can do this a day before the race. Tips: Body marking is available on the race morning but don’t leave this for the race morning. You can have free sports massage at the EXPO everyday by showing your athlete bracelet. Five Plastic Bags Morning Clothes Bag: You put all your swim needs into this bag, when you change to your wetsuit on race morning, all your clothes go into this bag and wait for you until you finish the race. This didn’t work for me. Bags were under the rain all day. No dry and warm clothes for me. Bike Gear Bag: Race belt, bib, helmet, sunglasses, bike shoes, socks, shorts, Vaseline, (depending on the weather) rain jacket, feet warmers, arm warmers, and gloves. Nutrition (I used Infinit in my Camelback). You drop this bag on Saturday morning next to the changing tent in the designated area according to your bib number. Bags are all different colors, so if you are confused, it will be easy to see that you are about to leave the bag in wrong place. Run Gear Bag: Running shoes, hat, sunglasses, rain jacket, long sleeve top, fuel belt with little bottles. You drop this bag on Saturday next to the changing tent in designated area, according to your bib number. Bike Special Needs Bag: Extra tube, CO2 cartridge, nutrition refill. I put my Infinit mix in large Powerade bottles, since these special needs bags may not be recovered after the race. You don’t want to lose your nice bottles. Run Special Needs Bag: Nutrition refill, long sleeve top (it gets colder after sun down). FRIDAY 5:30–7:30pm: Athlete’s Welcome Dinner. This is free for you, $30 for your guest. Macaroni and
cheese, piece of chicken, cookie and water. Certainly it is not a $30 dinner. 7:30–8:30pm: Mandatory Athlete’s Meeting. You watch a video which goes over the Athlete’s Guide, nothing different. Many people left during the video. It is mandatory but there is no control, nobody checks numbers. Tip: Friday night is the night you will get your sleep and maybe Saturday afternoon nap. Don’t count on sleeping Saturday night. Probably race morning you will wake up at 3:00 am with no alarm like me. SATURDAY 7:00am: Ford Ironman Adult 5K run. $30 to register and it comes with a nicer t-shirt than IM Finisher t-shirt (no kidding). Open to the public in case you or your guests are interested. It finishes at the IM finish line, nice picture moments for them. 9:00–11:00am: IM practice swim. You have to have your bracelet and chip to access the swim area. No swimming any other day or time (DQ). Make sure your bike, Bike Gear Bag, Run Gear Bag are ready. You have to check these in between 10:00 am and 3:00 pm (Saturday). If you miss this deadline, forget the race. Registration for the next year: You can also register for the next year a day before the race (athletes only). They charge your card and give you a confirmation number, a week later IM sends you a link to complete the registration. SUNDAY–RACE DAY Parking: US Airways parking (behind the US Airways building four story structure, entrance from Ash Street) a block from the transition area, free and lots of spaces. Transition Area: It opens at 5:00am. Bring your Morning Clothes Bag (with swim gear in it), Bike Special Needs Bag, Run Special Needs Bag. You have access to your bike, check the tires, computer, water bottles, etc. Change into your wetsuit. Drop your Morning Clothes Bag north side (close to the practice swim area) of the transition area. Special Needs Bags: You will drop them under the bridges towards east side. Tip: Bike Special Needs Bag, Run Special Needs Bag drop is on race morning.
THE SWIM Pros start at 6:50am, Age group starts at 7:00am. Entrance to swim must be through transition area. They will let you get in to water around 6:45am and keep you 100 yards behind the pro start line. Once they start you can stage yourself according to your swim pace. 7:00am… BOOOM! Race starts. First half a mile is a mess. Then gets less mess but still expect occasional physical contact from others until you are out of the water. Climb the first exit stair with your knee (very high step), first volunteer will pull you out, open the Velcro and the zipper, second one will tell you sit down on the floor and strip your wetsuit in two seconds (nice). Now you are running with your wetsuit, goggles, cap towards the Bike Gear bag area. THE BIKE A volunteer will yell your number to the bag crew, when you get there, someone is already waiting for you with your Bike Bag. Grab it and run to the changing tent. I kept my tri-shorts on and put the bike shorts on top; six+ hours may require additional cushioning. Get ready for your bike leave your wetsuit, goggles, cap. Volunteer will put everything in your Bike Gear Bag. Same thing, when you are running towards the bikes, a volunteer is waiting with your bike by your rack. Feels like valet parking! Tips: No pre-clipped shoes on the pedals for age group, only pros are allowed to do this. Run with your bike, pass the mount line and run little further avoid the crowd. There is a NO PASS zone until you enter the street. Bike course is nicely marked, cones, pointers and police cars. ACCESS TO BIKE SPECIAL NEEDS BAG: One time access and on the 2nd loop return only (south bound). THE RUN After you finish your three loops on the bike, head towards to bike finish area. Again there is NO PASS zone from the street to the dismount line. Dismount your bike, volunteer will take your bike and rack it for you. You don’t need to deal with that. Run towards to the Run Bag location, get your bag and back to the changing tent. Change to your run clothes. Again, volunteer will pack your bike stuff for continued on page 25
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RACE REPORT: Noosa Triathlon, continued wave and got ready for the water start with the other ladies. Again, they were all so nice – just saying hi and talking about having a good time today. When the horn sounded, everyone started pounding the water and powering ahead. I kept my distance, not wanting to get clobbered (my biggest race fear is getting hit in the face and loosing my goggles). About 10 minutes into the swim I noticed that there was actually a current in the river and we were swimming against it. It was making me tired. This was about the time that the next wave of swimmers was over taking me – big time. The lime-green caps were all around and really going for it. Yikes! Well as fast as they came, they went; then it went quiet again. I continued my steady stroke along the course getting into my rhythm again and feeling good. Another ten minutes later the next wave comes – the yellowcaps – and they over took me too. Wow – was I really going that slow? By this time I’d met the bigger river channel and the current was stronger. Luckily I only had about 200 meters to the turn around, and then the current would be in my favor. Instead of it being just one large buoy to turn around, they had us turn left and swim perpendicular to the river about 10 or 15 meters then turn left again. This was tricky since the current just pushed me into the leader-line, in addition to the all the other swimmers bunching up around the whole area. It was pretty hairy-scary but I survived! The next 300 meters or so was all down river and went pretty quickly. That was the swim done! My time was 42:52, including T1 (they do not breakout transition
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times, so each leg includes your transition time). The Bike Out of the water and into T1 without a hitch. My bright red bag was gone off my bike though; probably removed by the officials. I noticed that there were no other distinguishing markers on anyone else’s bike or any row though out the transition area. Oh well – no worries. Part of the beauty being late out of the water means your bike is one of the last on the rack and is easy to find (trying to look on the bright side!). The bike leg was my favorite part of the tri. I loved the novelty of riding on the left side and saying “on your right” to pass. I got a couple of shoutouts from fellow cyclists “hey San Diego” when they saw my TriClub gear. That made me feel good! Riding around roundabouts was also new and novel and made the ride feel really fast (like watching the peloton in the Tour de France speed through those small villages in France). We’d gone out on a test ride out on the course the Thursday before the race with our friend’s friend, Barry, who was also doing the race. My rented bike was actually a pretty fast bike and turned out to have 21 speeds not 10, as described. The fit wasn’t perfect and it was probably a little small for my 5’10” body but for a 90+ minutes ride it was just fine. The course was mostly flat ride through the lovely town of Noosa, along the river, through Eucalyptus-lined country roads eastward toward Coogee. There was only one hill that wasn’t too bad, especially compared to our own Torrey Pines or the ride down to the tide pools. About 5 miles from the finish there was a nice down-hill for about a mile back into the town and to the amazing crowd support. There were two sections along the course where there were quite a few race officials riding motorcycles along side the cyclists enforcing the strict no-drafting rules. I saw one official take down this one guy’s number, so he probably had to sit in the penalty box for 4 minutes, which was just this bus-stop sign-posted “Penalty Box” about a mile from the end. As such, most riders were overly conscious not to draft. Back to transition, that was the bike done! My time was 1:38, including T2. The Run It was about 10:15am by the time I started my run and even though it was overcast, it was getting warmer and warmer as the day progressed. The day before the race I had dropped off a pair of water jugs filled with fresh water and hung them on my bike. During T1 and T2, I doused myself to rinse off the salt water after the swim and to cool down before the run. It really hit the spot! Most of the run course was shaded and lined with spectators; there were parts though that meandered through residential neighborhoods where the air was still and the heat started to take its toll on me. Luckily people were standing on their driveways with hoses spraying down the runners. Nice! I also kept
cool by dumping a cup of water over my head as I ran through the aid stations – drink one, dump one. About half way through the run I was really missing my iPod to help pass the time and miles. I used to run with one all the time when I was just a runner. Now a triathlete, I have weaned myself from it begrudgingly. So, with 30 minutes left to go I was left with positive self-talk and mantras like “you can do it”, “don’t give up” and “KEEP GOING.” It worked because just over the river-bridge and past the big grand stand was the finish line. Run – done in 1:05! There were no medals, unlike the San Diego Classic but the cool race schwag made up for it, i.e. Noosa visor, singlet, and backpack, etc. We also bought the new special edition, brightly colored Asics Gel- Noosa Tri 6 shoes at the Expo! They are the perfect souvenir! Race Results Overall, there were 3,375 finishers: 2,486 men and 907 women. The fastest male– three-in a row Noosa winner Aussie Courtney Atkinson – came in at 1:39; the fastest female was from Switzerland Caroline Steffen at 2:01, incredibly after she just came in second at Kona just a few weeks earlier. The average time was 2:42 and slowest was 4:50. For me, my total time was 3:26:22. Amazingly this was almost exactly what I finished with in September at the San Diego Classic at 3:25:04. Each leg was virtually the same, especially when you add in transition times. There were 99 women in my 40-44 age-group, I came in at #86 and #2892 overall. The fastest in my AG did it in 2:21 and the slowest 3:44. I’m happy I wasn’t last but I must say, those Aussies are really fast athletes. It was an honor to swim-bike-run along side them in beautiful Noosa! Noosa – It’s all Good! Rewind: Fun Training in Sydney Leading up to Noosa In the two weeks prior to the race we visited Auckland, Sydney and Melbourne and tried to keep up our taper-training as much as possible. In Sydney for example, we found a public pool just inside the park next to the Opera House. It was one of the most gorgeous pools I’ve ever swam. I was an eight-lane 50m, heated, salt water pool right on the edge of Sydney Harbor. We went there most mornings for a swim and snack at their poolside café. The Thursday we were there they held a small Biathlon (AKA Aquathon), which I entered. There were about 75 people who did
it. The 4km run started at the pool and ran through the park and amazingly past the Sydney Opera House (pinched myself) then back to the pool. For the 300m swim, we entered in lane 3, swam to the end and moved over to lane four, etc., all the way to lane 8 to finish the race. It was a lot of fun and we met some really nice people. We also met some really nice runners over at Bondi Beach where we went for a run with the Bondi Running Company’s Tuesday meetup group. I found them on the internet before we left for Australia and aimed to join them for their regular Tuesday night run along the coast. We simply showed up at the shop and sure enough 15+ others did as well, all from the local area. After a warm welcome and some runner chit-chat, we were off on one of the most beautiful runs I’ve ever done. It was just 6km along the coastal path, surging surf, and crystal clear waters. One of the other days we were in Sydney we rented some touring bikes and took the ferry over to Manly. We cycled their bike path along the coast, through the neighborhoods and into the Manly beach area for lunch. It was beautiful, relaxing and a good 20-mile workout with heavy bikes (bonus points?!). Finally, a couple of days before the Noosa triathlon and as part of the Noosa Multi-sport triathlon, we entered their 5k fun run with our friend Jan. It was a benefit run for cancer research and there was a lot of pink. Half the run was through the main shopping street of Noosa and the other half was on the beach in the sand. It was like a big thick river of pink and a real sight to see! Would We Do It Again? Having accomplished our goal of becoming triathletes and getting over to Noosa for their famous triathlon, I would say we’re definitely hooked on triathlon training and racing. We’re also seriously hooked on TCSD and really look forward to more good times with the Club. Now, whether we’d do Noosa again or any other international triathlon, we’ll have to see about that. While it was definitely one of the best races ever, it was quite a pricy venture. Naturally, if I was a sponsored elite athlete, it would be a different story. We’re just in it to have a good time and meet great people. We can do that right here at home! Next up: Super Seal in March!
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COACH’S CORNER: Running, continued Focus on perfecting your swim stroke. Make sure that you’re comfortable and efficient in the open water, and can cruise through the 2.4 miles with relative ease—even if they’re middle or back of pack. That efficiency is much more important than speed for the overall success of your race. Learning to Love Your Bike Running the whole marathon is all about being fresh after the bike. In a sense, the bike is just a warmup for the run. There are books to be written about this topic alone—but in short, you need to train long and hard on the bike. Like the swim, it doesn’t inherently matter if you’re fast or not—you just need to be fit enough so that 112 miles on the bike really isn’t that big of a deal. Likewise, even if you run a three hour stand-alone marathon—if you don’t have great bike fitness, you probably won’t be running the entire ironman marathon. Pacing and Realistic Goals Success on the marathon is also tied to proper pacing. And that starts with setting realistic goals. I’ve heard all sorts of wildly optimistic ironman goals that involve blazing bike splits and marathons approaching the racer’s last half-marathon pace. And often times people will hit them—but pay dearly late in the race. Pacing matters even on the swim. Think about the effort it takes to swim an extra ten seconds per 100 faster. Even if you push that hard through 2.4 miles, you’ll save a grand total of seven minutes. And if you’ve worked really hard to gain those seven minutes, you’re sure to pay them back many times over across the next 1012 hours. Likewise, riding too hard is one of the biggest causes of a terrible marathon. Ironically, this seems most problematic for faster cyclists—because there’s a desire to exploit their strongest sport. Learning to pace yourself on the bike is a huge factor—I spend more time coaching this than almost anything else. It’s often hard to realize just how slow this pace is when compared to even moderately hard training rides. For example, on race day, the first 25 miles should feel ridiculously easy. Similarly, it’s typical for people to start the marathon too fast. The first three to six miles may feel pretty easy, and you’ll need to hold yourself back. You need a realistic goal pace, and need to stick with it early on. While you shouldn’t expect to negative split the marathon, you also shouldn’t be slowing more than two minutes/mile over the 26.2 miles. Slowing by three to four minutes per mile is a sign of having started too fast.
Fueling Gastrointestinal issues are another reason people walk much of the marathon. A lot of these are caused by fueling mistakes—taking too much/not enough of the wrong food at the wrong time. You need to practice your fueling and hydration from week one of training, so you get it dialed in by race day. Most people start their training by not taking enough calories, and it takes time to adjust to digesting more while riding and running. Write down a plan for what and how much you’re to eat during each portion of the race. By all means, don’t just wing it. But even if you pull this off as planned, ironman is tough on the digestive system, and you still might have problems. Diarrhea and nausea are common, but they don’t need to stop you from running. You just need to be prepared to deal with them. A quick tip: learn about Imodium. It may become your best friend on race day. Mental Preparation Regardless of how well you’ve trained, paced, and fueled, running the last half of the marathon is going to be extremely hard. It will hurt a lot, and it just might be the hardest thing you’ve ever done (unless you’re a mom—I understand the marathon is a piece of cake compared to the second stage of labor...). But this is where you get to show your toughness, and separate yourself from the half of the finishers who are walking much of the course. You’ll find many people who had good fitness, good pacing, and good fueling—but just mentally give up and start walking. The mental preparation needed to avoid this is a whole other topic. But, in short, you need challenging yet reasonable workouts to prepare you for these last couple of hours, and strategies for staying in the moment. You need to embrace your discomfort, prevent it from turning into suffering, and be prepared to keep running through it all. Yes, It’s for Beginners, Too! Running the entire iron distnce marathon is extremely challenging and demands very thorough training. But it’s not just for elites and experienced ironmen. It’s well within the reach of first-timers and middle-of-pack racers. Why not make it a goal for your next ironman? Brian Maiorano is the owner and head coach of Triathlon Lifestyle Coaching, and is a proud TCSD sponsor. Read about their coaching at www.TriathlonLifestyleCoaching.com.
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Bandit, continued Four million regrets leaped to eight million when I opened the door while trying to keep Bandit from lunging at the two men in suits as they entered the apartment. “We’re looking for Evan Rogers,” one of them said. “Who are you?” I explained that Evan was gone, and I was the dog-sitter picking up a few things. It was a little white lie intended to get us out the door before they found the cash box. It didn’t work. While one man questioned me, the other searched the apartment. Bandit kept growling. I thought he wanted a chunk of G-man for breakfast. When the agent found the cash box on the bed, they interrogated me in earnest. I told them everything I knew, including Evan’s apparent Russian name, Ivan Rogoff. “Ivan Rogoff,” one of them said. “That explains a lot. You just sit here until we finish searching.” I sat in a chair and buried my face in Bandit’s neck. I thought my life was over.
These men were here last week when Evan wasn’t home, but they didn’t come inside. When I licked the lady’s face just now, she had water that tasted like the ocean coming from her eyes. Evan never does that. She seems unhappy but she’s hugging me. Maybe I can make her happy showing her another one of Evan’s routines that he likes. Bandit dragged me into the kitchen where he stood on his back legs, leaning on the refrigerator and wagging his tail. He looked at the freezer compartment. “Maybe he has a frozen bone,” I told the agent standing behind me. I opened the freezer and found boxes of frozen meals, a loaf of bread, cans of juice, and a container of coffee, all neatly arranged—all except one frozen meal near the bottom of the stack. It stuck out a few millimeters from the pile, and its label faced the back of the freezer. When I pulled out the box, I saw
Bandit was eyeing it, not me. The back side of the box was closed with paper clips. I removed them and slipped out the frozen tray and an envelope with Russian writing on it. The agent took the envelope before I could open it. Bandit kept his gaze on the envelope. “Can you read this?” the agent asked me when he removed a sheet from the envelope. He called the other agent to join us. I studied it briefly before reading three names. “This word means bank. The numerals look like telephone numbers or bank accounts. These other letters look like abbreviations.” I told them the letters. “I think we found the Rosetta stone for Mr. Rogers’ associations,” one of the agents said. “You’re free to go, but we may question you again.” I don’t know who was happier to leave Evan’s apartment, Bandit or me. Relieved they didn’t charge me with burglary and espionage, I talked non-stop while driving to my apartment. “Evan is a Russian spy or crook, an obsessively neat one. By knowing all his routines, you inadvertently busted him. Now who’s the real Bandit?” I chuckled. “We’ll start establishing our own routines today. I’ll let you run on the beach, and afterwards you’ll let me have a nice swim at the cove.” I glanced at Bandit, his head out the window and ears flopping in the breeze. I wondered if he had thoughts. I realized I was looking forward to training him to be my dog.
Did she mention the beach, a run, and a swim? Oh boy! Too bad Evan’s not here. We could show her how we train for triathlons. I wonder if she prefers chasing me on the beach rather than in her neighborhood. And swimming at the cove? I wonder if she thinks we’ll swim to the buoys. Ha ha, not me! I love to chase seals, birds, and other swimmers. She’ll have to be a good sprinter. I can’t wait to start training this lady.
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RACE REPORT: IM Arizona,continued you after you leave. I didn’t get my fuel belt for the run. My stomach was not really happy and wanted something different. There are lots of options on the run course, don’t worry about nutrition shortage. ACCESS TO RUN SPECIAL NEEDS BAG: One time access during run. You don’t have to, but it is there if you want. Run course nutrition selection: Cola, warm chicken broth, energy drink, gel, water, anything, very rich selection. There is even a pain gel station, you can stop and get pain-gel massage on your legs for a couple of minutes and continue to your run. Run course is also clearly marked, hard to get lost or miss a turn. First two loops are boring, but on the last one you know that you are running for the Ironman finish line. That will boost your running. Tips: If you feel like that you need to use a porta-potty, visit one before it gets dark, there are no lights in them, you won’t see what you are getting into. Right after you finish, you get your medal, finisher t-shirt and hat, get your 15 minute massage, pizza, french fries, drink, etc.
Finish line area is restricted to athletes and volunteers. You can have your family volunteer for finish line and sign up for the shift close to your finish time. They can be with you at the finish line, and then leave with you. MONDAY 7:00–9:00am Volunteers and general public can register for the next year’s race. 7:00am Ironman store opens Ironman Arizona finisher merchandise for sale. There is a long line (45 minute wait) just to get in the store. I used to read/hear about these bags, how everything flows during the race, but you are an inexperienced first-timer until you actually do it. I’ve wanted to give you that “been there, done that” feeling in case you are planning for Arizona. And yes, “BEEN THERE, DONE THAT!”
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TCSD Conversation, continued sen them? Mike: My Mom, Judy and Dad, Jerry are the two in my life to whom I look to for so much. They have been a living example of how it is to love, how to raise a family, and how to have faith in God. Craig: What do you do for a living? Mike: I am currently full time at B&L Bike and Sport where I consider myself a multisport consultant, or better known as sales. I am also one of the main bike fitters at our shop where we do everything from a basic seat height adjustment to a 3D BG FIT. A system developed by Specialized to create a marriage between person and bike, we do a 20 step pre-fit assessment before we look at you from both the front and the side dynamically on the bike making cleat, saddle and bar adjustments. This is one of the most enjoyable things for me to do in a work day. Coaching has become a bigger focus of mine. Along with TriJuniors I am also coaching individual triathletes. Craig: What are your triathlon goals in 2011 and beyond? Mike: I have some big goals for this year. At this point I am still planning out the season. I generally would like to get faster in the swim which means I have to swim more. If I can do that, I think I could do well and get closer to that next level. Breaking the 1 hour mark up Palomar is a fun goal of mine and maybe get closer to 32 minutes in the 10k. I want to tackle Wildflower again, SDIT, and of course repeat as the TCSD Duathlon World Champion as Thomas Johnson likes to say! Coaching wise, I am looking to become affiliated with Training Bible Coaching and making that a big focus along with TriJuniors. Hopefully get to travel and help Jim put on some very cool triathlon camps like the one in Costa Rica coming up in February. Craig: Thanks, Mike, for sharing your story. Good things happen to good people. Given your skill sets, I am 100% confident you will meet and exceed all of your goals – in your racing, coaching and everything else you set your mind to accomplish 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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