INSIDE THIS ISSUE
FEBRUARY 2009
TCSD Contacts Volunteer Members Board Members Event Calendar New Members
TRIATHLON CLUB OF SAN DIEGO
2 2 2 2 5
Weekly Workout Calendar Member Profile Race Discounts Coaches Corner Friends Offering Discounts
5 6 8 8 9
Ironman Conversation 9 2009 Grand Prix Schedule 14 Nutritional Tip 21 Product Review 22
TriNews
MOUNTAIN MAN CONGRATULATIONS TCSD! 25 years since its beginning and growing stronger & faster then ever. The largest and best triathlon club in the world.
TRIATHLON CLUB of SAN DIEGO
Y E A R S FEBRUARY CLUB MEETING February 26th Featuring TERRI SCHNEIDER, former pro triathlete, and author of the recently published book, Triathlon Revolution: Training, Technique, and Inspiration. Terri is one of the most experienced, educated elite endurance athlete/coaches in the sport, and her new book is a fun and fresh how-to guide for beginners and intermediates.
A Tale of Fiction By Barbara Javor I felt a sense of defiance as I began the grueling bicycle ride up Mt. Argent, one of the toughest climbs in the county. I was riding solo on a mid-week morning because my company had downsized a few weeks earlier and I was unemployed. Then Janice broke up with me, no doubt in part due to my single-minded determination to spend many of my weekends training. Without a job or a girlfriend, I decided to seize the opportunity and train like a madman to be king of the mountain and wear the coveted jersey awarded in the Mt. Argent races in a few months. Jobs could wait until my finances grew thin, and girlfriends…? I shook my head to clear the vision of Janice stomping out of my house a few weeks back. Girlfriends could wait too, until I got this quest to be a Mountain Man out of my system. I had ridden Mt. Argent once several years earlier, and my memories of switchback after switchback came back to life as I dug into the climb. I knew what a good racing time should be, and I had hoped this ride would prove I
could be within striking distance of winning if I set my mind to regular rides up the mountain. I kept glancing at my watch with each mile marker. So far, so good. Mt. Argent—Silver Mountain—was named for the large crystals of mica embedded in the granite boulders that flashed and shimmered silvery reflections of sunlight all along the climb. As sweat began to drip from my scalp onto my face and down my back, I passed a section of boulders with so many mica crystals that they seemed to be winking at me, mocking my effort. I’m not going to let it get to me. I pressed on, focusing only on the pavement ahead. Nothing’s going to distract me. The vegetation turned from brush to trees as I climbed, and near the summit I passed a few pull-outs with scenic vistas that tempted me to take a break. I pressed onward and upward to the end of the road, completely spent, continued page 3
EVENT CALENDAR 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 Brian Long at blong@triclubsandiego.org Membership & Renewal Send a check made payable to TCSD to the address above. Rates for new memberships & renewals: $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount, see website. 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
Monthly, 1st Thursday, 6pm Newbie/Networking Meeting Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd. February 7th, Saturday, 7am RUNJUNK.com December Duathlon Location: Carmel Valley on the 56 bike path.
February 14th, Saturday, 8am Indoor Triathlon #3 Location: Frog’s Fitness 12171 World Trade Dr. Carmel Mountain Ranch/Poway. Limit: Max 66 participants Pre-Registration only. Wave start time will be assigned.
February 28th, Saturday, 8am Indoor Triathlon #4 Location: Lawrence Family Jewish Community Center (JCC) 4126 Executive Drive, La Jolla Limit: Max 66 participants Pre-Registration only. Wave start time will be assigned.
See web site for complete details.
See web site for complete details.
February Club Meeting February 26th, Thursday Food begins at 5:00pm Location: Road Runner Sports 5553 Copley Ave, San Diego
No Outdoor Club Triathlon in Feb.
See web site for updates and complete details.
See web site for complete details.
Always refer to the Tri Club’s website calendar for latest events and complete details. BOARD MEMBERS President
Brian Long
blong@triclubsandiego.org
Vice President
Dave Huff
dhuff@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Farah Hedwig
ftmirza2002@yahoo.com
Barbara Ferrero barbferrero@gmail.com (760) 710-7730
Race Director
Cory Osth
costh@triclubsandiego.org
Club Liaison
Raja Lahti
rvlahti@gmail.com
Newsletter Design & Production
VOLUNTEER COMMITTEE MEMBERS
NEWSLETTER STAFF AND INFORMATION Newsletter Editor
Sprague Design, Dean Sprague hideano@hotmail.com (858) 270-1605
Beginner Coaches
Steve Koci
coaches@triclubsandiego.org
Farah Hedwig
ftmirza2002@yahoo.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel
Devin Reily
dpreilly@gmail.com
Club Liaison & Sponsorship Director
Raja Lahti
rvlahti@gmail.com
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
Anne Fleming
afleming@triclubsandiego.org
Newsletter Articles Please send to Barbara Ferrero at barbferrero@gmail.com Contributing Writers Sergio Borges, Barbara Ferrero, Barbara Javor, Dean Sprague, and Craig Zelent Newsletter Classifieds Please send to Raja Lahti at rvlahti@gmail.com
Digital Newsletter or Hard Copy Choose approriate box in your on-line TCSD member profile.
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Grand Prix (including Aqua & Duathlon) Kevin Davenport
(760) 415-3329
(619) 668-0066 (619) 895-0687 (858) 337-8839
skycondition@gmail.com
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
(760) 214-0055
New Members
Michelle Panik
mpanik@triclubsandiego.org
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
Social Director
Buck Williamson
JAW_IV@cox.net
Track Coach
Bill Gibbs
bgibbs@triclubsandeigo.org
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
Wetsuit Rental/Loaner Program
Thomas Johnson
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
(858) 349-5504
MOUNTAIN MAN, continued drenched, and nauseous when I reached the peak. My legs screamed and pulsed with lactic acid. I was much slower than I had wanted to be, but the endorphins swimming through my system and the thinner air of the peak kept me from focusing on the failure to meet my time expectations. At the moment, I was just glad the climb was over. I let my heart rate diminish and my gut recover for a few minutes. I was about to climb back on my bike for a quick descent when I noticed a man stopped on a bicycle only a few feet away. He wore a faded jersey, well-worn shorts, and scuffed bicycle shoes. His bike was decent but an older model. Unlike me, he appeared to be hardly sweating. I could only see part of his face and strands of his steel gray hair under his helmet and sunglasses. I guessed he was a weathered forty-something, a fit fifty-something, or a well-preserved sixty—it was hard to tell. I hadn’t seen any cars parked in the pull-outs, so I figured he must have ridden all the way up behind me and scarcely broke a sweat. “Do you ride up here much?” I asked the first question that popped in my head. He nodded. “It’s nice up here. I get to know the mountain a little better each time.” His voice was crystal clear like that of a younger man. “Yeah, I guess after awhile you know where the steeper sections are and how hard to push to improve your time.” “No, that’s not what I mean at all. I get to know the mountain, the rocks, the sky, and even the squirrels that scurry across the road. Every time it’s a little different. If you just stare at the pavement in front of you, you’ll never see or feel it. The ride time doesn’t matter. Some days you feel you ride really well, but your time is slower than you think it should be.” He shook his head. “Why ride against the clock? And why race going downhill? That’s the time to coast easy and take it all in.” I noticed he didn’t have a watch or a computer on his bike. His words were both strange and intriguing, and I couldn’t help wanting to know more about him. He seemed to sense my curiosity and continued speaking. “The best rides are the ones you remember for a long time. Maybe it’s the time you look up and see a hawk flying with prey in her talons. You’ll remember that the mountain was good to her that day. Or maybe you set a PR one day riding to the top, but when you go home, no one gives a hoot what your time was. But if you hug your wife and kids when you get home, and then take them out to dinner at their favorite restaurant even when it’s not someone’s birthday, they’ll remember the day too and everyone will be happy.” He stared down the mountainside without speaking. I didn’t want to interrupt his private thoughts, but I hoped he’d say more. I gave him a few moments
to continue with his philosophy of Mt. Argent while I pulled out two energy bars from my seat pack, intent on offering him one while we talked a little longer. When I looked up again, he was mounting his bike and starting to roll away. “Hey,” I started to say, but I stopped and let him continue his ride. He’d make an interesting riding partner for my mid-week rides. I should have asked him his name and when he rides. As I ate the bar, I looked down the side of the mountain to a couple of the road switchbacks I could see. I never saw him pass below. Strange. I heeded his words during my descent, never going very fast although gravity could have pulled me to high speeds. I smelled the change in vegetation as I descended, smiled at the sparkling mica crystals winking at me, and even stopped when I saw a snake crossing the road to make certain it reached the other side before a passing car killed it. I thought about the man and his words, and planned to talk to him if he parked near me at the small grocery store at the base of the mountain. When I arrived at the store, no one was parked nearby. As I climbed into my truck, for some unknown reason I felt I should call Janice to tell her about the strange rider. I pulled out my cell phone, scrolled to her name, and then stopped. I didn’t know what else I’d say to her. I glanced around—where is that bicyclist? I stepped out of my truck, walked into the store, and scanned the aisles. “May I help you?” the owner asked. “Did a cyclist with gray hair wearing an old, faded jersey stop in a short while ago?” The man gave me a curious look. “Did you just climb Mt. Argent?” I nodded. “Was he riding an older blue bike?” I nodded. “Did his voice sound like that of a choir boy’s when it changes to a baritone?” I nodded. That’s exactly how it sounded. He indicated I should follow him as he walked to the wall near the register. “No one has seen him for about a year or two, although people look for him all the time.” He stopped in front of a panel of photographs, some older black and white ones, and others in color. He pointed to a cyclist in one of the older pictures. “Is that him?” I studied the photo for a few moments before I nodded. The photograph was nearly twenty years old. “That’s Isaac Hammersley, trained with the Olympic team, but continued page 7
WWW.TRICLUBSANDIEGO.ORG 3
TCSD WEEKLY WORKOUT CALENDAR
NEW MEMBERS
Monday 6:00 PM
Computrainer Cycling and ErgVideo
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Coastal Sports and Wellness. •
•
Location: Movin Shoes, Encinitas.
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma Run 5+ miles in Mission Bay
6:00 PM
Track Workout in Carlsbad, a coached session
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
6:30 AM 6:00 PM
•
•
Location: Mission Bay Jetty parking lot. •
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Advanced MTB Training
6:00 PM
Bike Workout in Coronado
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Penasquitos Canyon Side Park (east pkg lot). •
Location: Starting at Holland’s Bicycles.
Location: Rehab United PT & Sports Performance Center. •
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
florian.hedwig@sbbtral.com or surfingflo@gmail.com.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Run (starts at 8 sharp) and Ocean Swim (in the water at 9) in Del Mar • Location: Meet at
•
Contact: Mark Kenny for more information (760) 271-2003
Powerhouse Park. 8:30 AM
REAL Beginners Bike Ride (see following page or calendar on website for complete details)
** Starts after daylight saving time, but check TCSD website for complete details.
Nathan Agan MAcario Avalos Monique Beauchamp Jeremy Culuko Chase Dalton Kate Dimeo Ryan Drew Ana Paula Duarte Catherine Ellis Mick Ellis Lisa Fong William Funk Jennifer Gillies Thomas Golden Jason Hable Bryan Hageman Hannibal Handy Alyssa Hedden Jil Hibma Scott Hoiberg Erin Hunter Anthony Jackson Paul Jesse Evan Johnson Chris Juarez Reina Kawazoe Marcus Kellogg Kathleen Kenney Erin Kent Briann Kerby Nancy Knight Tawn Kramer Karol Kristov Robert Krohn David Larson Elizabeth Leddy Trevor Luma Laura Luttrell Sean Mackenzie Steven Marquez Luke McCue Matthew Miller Paul Monat Mark Mulberger Nir Nimrodi
continued page 6
WWW.TRICLUBSANDIEGO.ORG 5
NEW MEMBERS, cont. Colette O’Brien Sean O’Brien Deyan Pantich David Park Tracy Ann Perry Colleen Phillips Jeannie Price Sallie Privett Timothy Ray Alfredo Roldan Zoha Sakhavat Anneka Sakovich David Schmeck Daric Schmitz Steven Shackford Mitchel Straub Scott Swisher Michael Thomas Trampus Thomason Susanna Torke Arthur Tucker Hilary Worland Tim Zaspal
MEMBER PROFILE ANDI NEUGARTEN Member since: 2005
REAL BEGINNERS BIKE RIDE Sunday, February 8th, 8:30 am The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple moderate climbs on the first half of the ride, but beginners need hills too! We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Questions? Contact Dean and ’the Steve’s’ at coaches@triclubsandiego.org
Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
BEGINNER’S MEETING & TRIATHLON 101 Monday, February 16th, 6:00 pm The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Where: B&L Bike & Sport - San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 Directions: It’s right off Interstate 5 at Rosecrans across from Hampton Inn.
We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee - harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world. Age group: F 40-44
To order, go to www.mdotcoffee.com
Status: D, but in a wonderful long term realtionship. continued page 7
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Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)
University City Physical Therapy & FunctionSMART Fitness We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. Our Clinic Specializes in: n
Active Release Techniques®
n
Functional Sports Medicine & Rehab
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Functional Flexibility Programs
Orthopedic Rehab
Biomechanical Video Analysis
Kinesiotaping & McConnell Taping Techniques
n
Injury Preventions Programs
n
Neuromuscular Re-education Training
(858) 452-0282
Before I became a triathlete I was: A long distance runner and a competitive tennis player. Favorite Race/Tri Event: San Diego International
Best event: Swim, Bike or Run: Swim, Bike or Run mmmm, not really sure here...would normally say the run but now it’s got to be the bike. PR: race time or any split time (include race name and distance): My bike split in Clearwater (70.3 IM World Championship)...it was awesome...and was a PR by far.
www.ucpt.com
Ask for the special TCSD rate for our Active Release Techniques® Services
MOUNTAIN MAN, continued injuries kept him from competing. He used to live around here, climbing Mt. Argent all the time, and mentoring some of the younger riders who’d listen to him. He’d complain that all they wanted to do was race up and down the mountain. Isaac would come in here after his rides and buy a soda and a donut.” I nodded again. “Did he move away?” The proprietor looked at me. “He died in an accident up there about ten years ago. He was alone when he crashed.” The man shook his head. “At the time, his life was falling apart, one personal tragedy after another. His wife left him, his daughter got in trouble with the law, his business went under, and he got sick— cancer, I think. Some say he rode up there just to die on his beloved mountain.” He shrugged. “A few people say they’ve seen him up there, even talk to him. Others look for him but find nothing.”
continued
Favorite local restaurant: There are so many...I love the sushi at Café Japengo, the bar at L’auberge.
Sports Specific Strength & Conditioning
n
MEMBER PROFILE,
I felt goose bumps on my skin and the hair stand on the nape of my neck. My God, did I talk to a dead man? Was I so out of it after that climb that I hallucinated? But his words—they stuck with me. I suddenly had a craving for a soda and a donut. I bought them, sat in the truck to drink and eat, and pondered the words and tragedy of Isaac’s life. He talked to me. I clearly heard and understood him. I glanced up at the mountain and saw it with a new perspective. Those crystals weren’t winking at me with some secret humor—they were blinking at me, telling me to open my eyes to what I was missing. I smiled. I put down the can of soda, pulled out my cell phone, and scrolled to Janice’s number. This time I knew what I would say.
Most Embarrassing or Disastrous Moment: getting to mile one of the run in Clearwater and feeling like I was dying. Had nothing in me. Had to walk and it was the WORLD CHAMPS....really thought I could do a 5 hour and I just blew it all on the run. Equipment wish list: The Cervelo...you know, that new sexy one...Norman Stadler, newest Zoot wetsuit. My Equipment: Wetsuit: Zoot Bike: Guru Shoe: Shimano Can’t Race Without: my support team, being my wonderful boyfriend. Best advice: The sky is not the limit...has always been my motto. Reach for the stars... its never too high. And no pain, no gain...just keep working at it.
WWW.TRICLUBSANDIEGO.ORG 7
COACHES CORNER: By Sergio Borges
TCSD RACE DISCOUNTS
Limiters to Performance
To get your club discount, some events require club members to use mail-in application and include a photocopy of TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Additionally, visit the clubs discount section on the web for additional details about discounts. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). TCSD members enjoy $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. www.EliteRacing.com Kathy Loper Events www.kathyloperevents.com $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Klein and Clark Sports Productions 10% off on both the April and November Desert Triathlon in Palm Springs. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. continued page 9
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Heart Rate monitors, powermeters, GPS: are these expensive gadgets really helping or just limiting us? Gadgets can be a great tool to help with your training and racing, but they can also hinder you from reaching your full potential. After all, these tools let ”numbers” dictate how your body is feeling. This can have a powerful influence on your mind, which may limit your performance. I have seen athletes that are so dependent on their gadgets that if they forget to bring their heart rate monitors or GPS to the local group run, or they forget to charge their powermeters before the ride, they turn around and go home! Is it impossible to train without these tools? Of course not! They may actually be better off without them. If you look at your heart rate monitor or GPS at least once every minute when you are out on a run, then you’re missing the chance to learn how your body is reacting to the training. Your obsession with your HR causes you to lose focus on your form (stride rate and length, arm position, etc.) and you don’t notice the signs of your body (breathing, fatigue, efficiency, etc). If you can’t read your body’s reaction to the training, you’ll let the ”numbers” dictate how your body is feeling. For example, your body may feel great on a run so you pick up the speed a little. Then you look at your HR monitor and notice that your HR is way above your training zone so you slow it down. Your body was telling you that you are adapting to the training well and you are getting stronger, but because your HR was too high, you wasted what could have been a really good training session. This is how "numbers" just get in the way. Cycling and running should mimic swimming, which is still a relatively gadget-free sport. Most people are unable to glance at the pace clock while swimming so they only find out how fast they are swimming when the interval is over. Therefore, athletes have devel-
oped a good sense of pacing and effort in the pool in which they know what Easy, Moderate or Hard is without having to look at any numbers. For example, let’s say one day you’re feeling tired and have to do a recovery swim set of 10 x 100yds with 15 seconds rest. The pace you’re swimming could easily be 10 seconds slower than your previous workout, so pace ("numbers") here is not dictating your training! Your performance is based only on how your body feels. The same thing applies to a race specific set of 15 x 100yds (I’m using 100’s again to facilitate the example) at your best average with 10 seconds rest. One day your best average could be 1:15’s, but 1:20’s on a different day while the effort is still the same: Race effort! When I was training using all these gadgets, I realized that I was actually training my body to ignore what I was feeling, both physically and emotionally. I was simply being guided by ”numbers” that were powerful enough to control my mind and body. Despite the claims of most training plans, zone training tells most people to train in a very generic way without regard to changing environmental factors and regardless of what their body might be telling them, potentially causing the athlete to underor over-train. In addition, the data from these tools has become a new time consuming factor added to our already busy lives. The extra 40 minutes (at least) per week spent in front of the computer downloading and studying all the data from these gadgets could instead be used for stretching, taking a nap, or even getting one more workout in! Just listen to your body! Have a great 2009 season! Sergio Borges is a Senior Coach with Ironguides, www.ironguides.net, formerly San Diego X Training. He is also a Level III USA Triathlon coach and Level II USA Cycling coach. He has spent over 15 years studying the science of triathlon training
IRONMAN CONVERSATION WITH CRAIG ZELENT I recently had the pleasure of talking triathlon with the Tri Club’s Philippe Krebs. Philippe absolutely crushed the competition at Ironman Arizona last November with the super fast time of 9:08:21 to win the men’s 30-34 age group. Please join me as we get to know this fast friend of the TCSD. Craig: What was your athletic background prior to triathlon? Philippe: First I should probably introduce the context, since sports in Switzerland are integrated in a different way in the community and educational system than in the USA. Here, sport in general is part of the culture, well regarded and highly covered by the media. High schools and colleges have teams of diverse disciplines which are entities supported within the frame of the school. This is possibly the ideal constellation to promote excellence in sport since education and team activities are directly linked. On the other hand, a departure from your school means leaving your team. Furthermore there are only a few clubs you can join on a private basis that will provide you the platform to still compete at an amateur level and/or in a league. In Switzerland, general PE is mandatory in all schools. But other than that, the schools usually don’t offer a sports program. In order to train and compete in a sport in Switzerland, you have to join a club. Sports clubs are partly supported by federal funds, but activities such as training with a team or competitions are privately organized. Clubs and teams are not integrated in the frame of a school. This structure is thus less supportive of elite sport since education and competitive sport – i.e. training hours and competitions – are not combined and usually even conflict with one another. On the other hand, this setup maybe renders competitive sport more accessible to the public. My parents registered me for swim classes when I was about 8 years old; mainly for safety reasons and to ensure I learned proper technique. I started participating in small local races when I was about 12. However, I only began to train regularly at the age of 15.
TCSD RACE DISCOUNTS Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC09. SilverMan Triathlon Half and Full ironman events. Lake Mead/Henderson, NV. Must indicate USAT membership number and club affiliation. Discount codes ($10.00 discount): Full: silverclub09 Half: silverhalf09 Ventura Breath of Life Triathlon $10 off. www.triforlife.com
FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES
Phil, 2008 Camp Pendleton Sprint triathlon. My home town, Fribourg/Freiburg (French and German names) is small (a bit more than 30,000 inhabitants) and therefore has only a limited infrastructure for water sports. For this reason, it was impossible to swim more than 4 times a week. Our coaches were mostly college students who were former swimmers. Larger cities have better pool access and swim teams are commonly coached by professional trainers twice a day, 6 days a week. Only late in my swim career– at the age of 18 – did I break the one minute mark for 100 meter freestyle. Due to the generally mediocre level of the Swiss swimming, this was still good enough for me to race at a national level, although I was finishing in the lower quarter because of my obvious lack of training. Only the most talented of my teammates made it sometimes to the finals. At the same age, I was trained as a swim coach and also as a Boy Scout leader. Besides
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. ironguides (858) 558-1337 Contact: Sergio Borges sergio@ironguides.net Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com Tri Power Multisport (760) 420-8032 Contact: Mike Plumb tripower2000@msn.com continued page 10
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FRIENDS OF TCSD OFFERING DISCOUNTS
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Downtown D owntown
MASSAGE & PHYSICAL
805 805
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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.
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54 PULSE ENDURANCE SPORTS SPORTS
H Streett
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. Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. continued page 11
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Ironman Conversation, continued swimming competitively, I also taught very young (5-7 year old) but also older (9-12 years old) kids how to become confident in the water, the principles of a good body position and the basics of the different strokes. Furthermore, since I was one of the oldest active members of the club, I was responsible for the weekly out-of-the-water physical education of my teammates, which consisted of strengthening exercises using the weight of the body and basketball and unihockey (an indoor form of hockey using plastic sticks and a light ball). These occupations were personally very rewarding and the technical knowledge I acquired during the theoretic and practical part of my swim coaching allowed me to better analyze my own stroke and correlated with significant improvements of my times. I stayed in the swim club until I got my masters degree in biochemistry at the age of 24 and left for Zurich to start my PhD training. Craig: How did your interest in triathlons begin? Philippe: The swim club I was in had a triathlon division whose athletes were for the most part 5-10 years older than the swimmers. Some of them were very talented and partici-
pated in European or even world championship races. I can remember speaking to one of them who qualified for Hawaii and inking that I would never sign up for an Ironman because I found it silly and unhealthy. My brother, who is two and a half years younger, eventually left the swim club to join the triathletes. He soon became very successful and made it to the Swiss National Junior Team were he trained with Sven Riederer – who won the bronze medal at the Olympic Games in Athens, among others. So, I already had indirect contact with the sport of triathlon quite early. As every other Swiss citizen, I had to join the military when I was 19 years old. This first initiation and training part lasted for 15 weeks, after graduating from high school and before beginning my undergraduate studies. I used the money I earned during the military service to buy my first road bike – a steel frame – and rode on very irregular occasions. I raced my first triathlon – a sprint distance – when I was 20 and can remember it as a painful experience; swimming was fine as expected, but the cycling part was too long for me and my neck and lower back seemed paralyzed at the beginning of the run. At this
time I only averaged about one triathlon race per year. Since I was mainly swimming and because of my weakness in the other sports I could barely train with my brother. Nevertheless I learned quite a bit from him. I started to run and ride more regularly when I moved to Zurich, at the age of 24, to begin my PhD training. Swimming at a competitive level was too time consuming and I stopped it; running was an efficient way to maintain my fitness and cycling allowed me to discover my new environment. After one year in Zurich, I found a group of triathlon-experienced friends at the university to train with. This group of friends set the stage for me for a more serious and regular training and turned out to be decisive for my triathlon career.
Ironman Switzerland 2003 M25-29 66/13 9:46 0:55
5:15 3:32
Ironman Switzerland 2004 M25-29 DNF 0:52 5:06
-
Ironman Switzerland 2005* M25-29 28/4 9:28 0:51
5:13 3:21
Ironman Hawaii 2005 M25-29 198/33 9:37
0:57
5:10 3:21
Ironman Arizona 2008* M30-34 25/1 9:08
0:50
4:57 3:14
seconds not included *qualificated for Ironman Hawaii In 2002 I managed to get a military race slot 2 months before the race. Before race day, I had a total of 1000 miles on the bike and my longest run ever was 1:20. We had violent rain and even some hail during the bike segment which caused me to crash in a curve. I had to run with bruises on my left hip and lost the nails of my big toes. Because I pushed way too hard for my training, I could barely walk for one week after the race and had very sore muscles for about three weeks. In 2003, I spent one week in a bike training camp in Tuscany during the spring and swam with a new wetsuit with was much more flexible around the shoulders. In 2004, I raced with a new road bike with aluminum an frame on which I put 600 miles in Sardinia during the spring. I started the run way too fast because I absolutely wanted to qualify for Kona. I did not take enough fluids and minerals, began to have serious cramps in the legs after the half-marathon and had to quit the race because I felt dizzy while walking. I definitely learned from these mistakes.
What do you do after finishing 1st in your age group? Relax just like everyone else. Craig: What Ironman races have you done and how did you do? Philippe: Ironman Switzerland 2002 M25-29 120/21 10:28 0:59
5:39 3:43
In 2005, I spent one week in Spain to get my spring cycling mileage. In Zurich, at the Ironman Switzerland, I started more relaxed, listened to my body and definitely used my brain more. I lost the 3rd place in my age group half a mile before the finish line; still, I qualified for the long-distance world championships. I was particularly happy about
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Wetsuitrental.com Contact: Patty McCann-Stokes (360) 297-1818 email: Kristina@wetsuitrental.com
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FRIENDS OF TCSD OFFERING DISCOUNTS 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.
2009 Grand Prix Race Schedule For Rules and FAQs visit the Tri Club webiste for complete details about the Grand Prix Series. New for the 2009 season, all iron distance triathlons, anywhere in the world, will be included in the GP Point Series. Every race has a difficulty factor based on its lenght. All Club Races (except beginner races) Iron Distance Triathlon
Difficulty Factor 100/90 110
February
21
TritonMan Sprint Triathlon
90
March
22 28 29
Desert Triathlon, Olympic and Sprint Devil Dog Duathlon SuperSeal & SuperFrog
90/100 90 100/105
April
4 19
California 70.3 Newport Beach
105 95
May
2 2 3 3 18
Xterra West Cup and Sport Wildflower Long Course Wildflower International Spring Sprint Du/Tri and Super Sprint Encinitas Sprint Du/Tri and Super Sprint
105/90 105 100 90/95/75 90/95/75
June
14 28 TBD
Escape from Alcatraz Triathlon San Diego International, Sprint Trek Woman’s Triathlon Series
105 100/90 95
July
12 19 26 26
Carlsbad Triathlon Vineman 70.3 Pacific Coast Triathlon Solana Beach Du/Tri
95 105 100 90/95
August
1 8 23
Vineman, Iron distance Camp Pendleton Sprint Triathlon Imperial Beach Du/Tri
110 90 90/95
September
12 13 13 19
Nautica Malibu Triathlon, Olympic Nautica Malibu Triathlon, Classic Big Kahuna Triathlon Women's Triathlon Series
100 95 105 95
October
4 4 26 TBD
Mission Bay Tri Los Angeles Triathlon, Olympic and Sprint SOMA Half, Quarterman US Woman’s Triathlon and Sprint
95 100/90 105/100 95/90
November
7 8
Catalina Island Triathlon Silverman Ironman and Half
95 110/105
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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 - the highest place finish will go to the season’s total. Dates subject to change - check individual event website.
Ironman Conversation, continued it since I had just passed my PhD exam two months before the race. In 2005 in Hawaii, the swim was very rough compared to my previous races because people were more aggressive. On the bike, the conditions were mild for Hawaii with almost no wind. This in turn meant scorching heat and no clouds for the run. I was very nervous in Hawaii and absolutely wanted to finish despite any difficulties. I was very lucky that it turned out to be one of my best triathlon days. Craig: It sounds like you improved a lot in 2008. What were the key reasons for that improvement? Philippe: There are several factors that can explain why 2008 was my best triathlon season ever. First, we had a total of 12 different guests or couples visiting us in 2007. My job as a researcher is very demanding and it is common that I have 11-12 hour work days. Therefore I can only ride my bike on weekends, if I don’t have to play tour guide for our visitors. Also, during the week I can only run maximally one hour at a time, mostly during incubations in the lab or sometimes at 9 or even 10pm. For this reason, long runs have to happen on Saturday or Sunday. 2008 on the other hand was definitely less busy for us and I spent more time on the saddle. I was reluctant in getting a triathlon bike – even for the good deal I was offered by JT Lyons from Moment Cycle Sport – and was not sure I wanted to commit to more important triathlon races than the club races. I knew I could improve just by riding my road bike more regularly. It took me a Phil and wife, while to decide, together with my wife Danielle, because I would have to justify and sanction the purchase with races, which would mean less time with her on the weekends. The upgrade was eventually a good
choice and I could rapidly see an improvement, even on the short courses of Fiesta Island. Besides the bike, I also progressively replaced my equipment with more modern parts; triathlon shoes to leave on the pedals, fast laces for the running shoes, and aero helmet. And JT was even able to obtain a prototype wetsuit for me to wear during the Ironman Arizona. The material upgrade helped noticeably. Otherwise my training is totally non-scientific; no coach to overlook everything, no defined training plan, no technical gadgets; I solely train based on my feeling and my motivation. I guess I could improve that, but I just do not have the time or possibly the willingness to do it. After the closing of the JCC pool for renovation work, I joined the UCSD masters for swimming. This had a major impact on my stroke since it allowed me to train with other former swimmers and push harder. I even improved for longer distance swims, as compared to my performances while swimming competitively, which is quite exceptional in this sport at my age.
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Danielle, visting the Grand Canyon. Also, instead of always cruising at the same pace, I included some hill sprints when I ran in the Torrey Pines park during the times cells were working for me in the incubator. This for sure strengthened my legs and, together with continued page 16
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Ironman Conversation, continued the TCSD races, provided me with speed trainings. Another factor is the amount of sleep. I usually have to cope with 6-6:30 hours per night, which is not enough to fully recover, particularly when working out every day. Sleeping one hour more per night the week before a major race gives me an incredible amount of energy. Also as mentioned earlier, I could increase the volume of my trainings, with an estimated average of 10-12 hours per week for the entire year – I do not have any training log – and 12-15 weekly hours the 5 months preceding the Ironman. Danielle and I have a healthy lifestyle and eating habits; we eat a lot of vegetables and fruit, cook every evening and we take the leftovers for lunch the next day. I think that nutrition is also an important aspect with a strong influence on performance that should not be underestimated. I am also very grateful to Danielle for all her practical and mental support. Last but not least, I found wonderful training colleagues, who are also great friends, at TCSD and would like to acknowledge them here for making my training much more pleasant, but also more efficient because it was tougher; Brandon Mills, Matt Dixon, Michal Jager, Shane Buysse, Sean Silberman and sometimes also Jim Vance, Paul Todd, Isaac Smead and Brendan Wolters. Craig: Tell me about your race at Ironman Arizona. How did your day go? Philippe: The entire season and the preparation for the Ironman Arizona went very well and I was lucky to remain free of injuries and accidents. However, a few weeks before the event, I slipped with my flip-flops on the pedal of my commuting bike and hit the headset with my knee; I ended up with eight stitches. Fortunately, the cut healed very quickly; still I had to rest one week. On top of this, I caught a cold two weeks before the race when I
was in Boston for a conference. I was apprehensive about the conference because I expected not to sleep much and knew that it would be quite a party atmosphere after the presentations. Luckily I completely recovered a few days before the race, with 3 pounds less; almost optimal for the race. Well, I guess the training volume done 5-10 days prior to such a long competition does not change the general fitness much; on the contrary, it could probably negatively affect it. Nevertheless, those events were also mentally stressful. Together with my wife Danielle, Sergio Gurrieri (who came with us to find inspiration and incentive for his first Ironman and to ensure a spot for Ironman Arizona 2009), and my friends Jacqueline and Erik from Switzerland, who live now in Berkeley. We stayed in a hotel with studios in Tempe, which allowed us to cook our own meals. I am indeed very picky about food before long races. Erik was some sort of mentor for me in Zurich, had just finished Ironman Hawaii for probably the 10th time less than two months before and signed up for the race mainly because I was doing it. I rode part of the bike course two days before the race, together with Brandon Mills, Matt Dixon and JT Lyons, who were all in Arizona to compete. This was probably one of the scariest rides I ever did; there was a lot of traffic on the roads and I feared that some stupid accident would happen; but everybody went home safely. I have to confess that I was extremely stressed those 2 days before the race. There are so many equipment parts you have to prepare and you better not overlook any of them: nutrition, bike, swim stuff, etc… Therefore I stayed focused and not very talkative. I pre-warned Sergio about it. Right prior to the swim start, a little wave splashed my face and put my contact lenses out of focus. I thought at this time that the race was already over for me because of my strong myopia. Luckily, I
could readjust at least one lens by the time the race started. After half a mile I recovered clear vision and a bit later found two contenders to swim with. Since they were moving at a good pace, I just cruised with them to preserve my energy, since I knew I could not pass them. I felt very good for the swim and came out of the water one minute faster than my personal record, albeit with reduced effort. On the first lap of the bike course, I was surprised to catch male professionals since they started ten minutes ahead of the amateurs. Rather the opposite happened to me in previous races in Switzerland, where all participants used to start at the same time. For the first hour, I had the impression to be alone in the middle of the desert and for almost the entire ride I had to pace myself. I do not like that at all, because it is mentally tougher and because I tend to reach a sub-threshold plateau. Much fewer competitors passed me than usual and those who passed were rapidly overtaken again. I had slight cramps in the legs and did not feel particularly well, probably because of the intake of too much liquid; I drank a lot, because of the very dry conditions. The rice “sausages” prepared by Danielle in the morning were fantastic and helped much – thank you Tim Neuschwander for the tip! They were made of overcooked, salty sticky rice rolled in plastic foils; some sort of home-made gel/paste. Indeed, I need to have something salty to eat for my stomach but mainly because my teeth become sensitive to the sweet with the time. I was very surprised about my first sub five hour bike performance; still my legs were not too sore and I could quickly find a decent running pace. The second lap on the run was a bit more problematic; I had to hit the restrooms because of intestinal issues, take salt for the latent cramps and also had a few gels because I felt dizzy. I knew that there were only a few amateurs ahead of me and I did not want to jeopardize a potential slot for Kona while continued page 21
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Ironman Conversation, continued pushing too hard; cruising was participate in the various swim and probably the smartest option. At the run workouts to meet new friends beginning of the last loop, Danielle and training partners, pump the told me that I was in the front of tires of your bike – or even better the amateurs and possibly even first borrow a road bike from a friend – in my age group; she had a phone and ride it a few times in your call with my parents who were folneighborhood. This will get you lowing the race from Switzerland ready for the first TCSD club race on from the Internet and who had thus Coronado in summer 2009. Minimal the split times and rankings. Also costs for maximal output!! she informed me about my friends Craig: What advice would you share racing and I was glad to hear that with someone planning their 1st everybody was doing fine. A bit Ironman in 2009? later I found an athlete from Fellow Moment Cycle Sports team member, Brandon Mills, Philippe: I would say that this Coronado Island to run with – he had at 2008 IM Arizona. requires more effort, time and fortunately two more laps to commoney (at least for the registration fees and the travel to the plete; he was not a TCSD member, but I told him he absolutely event). Some friends raced an Ironman as their first triathlon and should join – which gave me strength and motivation to make a did pretty well. Apparently they trained enough and had an negative split. This was excellent proof of the importance of the excellent initial endurance base. Now let’s suppose this Ironman mind in such a long race. I was of course happy to finish and very is not your first triathlon and that you have been in the business surprised with my performance. I initially thought that a top 3 and have exercised the three sports more or less regularly for a position could be possible if I had optimal race conditions, which bit more than one year. First you should set a realistic goal based was not really the case. It was great and very unique to see my on the amount of time you have to train and your physical abilfriends and all the TCSD supporters during the race! ities. Then you should make sure that your form and body posiCraig: What do you recommend for someone who is planning to tion in all three sports is correct or you will accumulate injuries do their 1st triathlon in 2009? due to the increase in training time. How is your stroke in the Philippe: For this I have a very easy and cheap recipe: join TCSD, water? Have an experienced friend watch you on the pool deck
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but also under the water. Does your bike fit you? Do you suffer from pronation / supination and need orthotics? Run on trails during training to avoid an excessive unilateral stress on your tendons. Listen to your body before it is too late and allow time for recovery and regeneration. Probably everybody can train hard or accumulate miles, but doing it without getting injured is challenging. Having a good technique will also permit you to save energy. Once you get this far, I recommend progressively increasing the workout load to fulfill your race expectations. Ideally, you have training partners who help you make extended rides and long runs seem shorter and more enjoyable. Include bike-run sessions and use the TCSD races to test your equipment. Find the correct nutrition plan during your trainings if you are prone to gastric problems during races. And ask around if you have specific questions; TCSD has several experienced athletes willing to give advice. Avoid repeating their mistakes, but be sure to compare the opinions since what is true for somebody will not necessarily apply to another person. You need to feel ready and be adequately prepared to truly appreciate the race. Craig: You obviously have had great success with triathlon. But even the great athletes make some stupid mistakes. Nobody really reads these interviews. Since it is just the two of us, what dumb triathlon things you have done? Philippe: During a swim meeting in France I left the key to my lock in the locker after twice closing it. I had to ask the pool manager twice within a few hours to cut open the lock. Obviously I was not concentrating and I did not swim a personal record on that day. I ran my first marathon in my first Ironman race with running flats that were too small and with toenails I forgot to trim and which got softened because of the rain. After this painful mistake I had to walk with sandals for a few weeks and it took me one year to have normal looking big toes. Craig: Why did you move from Switzerland to the US? Philippe: After a masters degree in biochemistry and molecular biology I decided to embark for a PhD program at the ETH in Zurich. The ETH is probably for Europe what MIT is for the USA. The topic of my research was immunology (the study of the immune system) and in particular in the context of the cardiovascular system. Since I liked the basic research very much I decided to go on for a so-called postdoctoral fellowship, a further training, which is usually spent abroad. Thus, two days after the Ironman Switzerland I had an interview in Amsterdam. The interview and my presentation went very well and I tried to dissimulate my state of soreness while we were walking the stairs to visit the Institute. At the dinner I was asked whether I was exercising in general and people were quite amazed to hear that I had raced only a few days before. continued page 20
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Ironman Conversation, continued
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One of the girls in the lab was a marathoner, so that everybody knew about the post-race symptoms of long-distance events. I interviewed then in San Diego, one of the hot spots for immunology in the USA, besides Boston and the Bay Area, and I interviewed with several research groups here. My wife Danielle, who got her PhD right before our trip to Hawaii for the Ironman World Championship, wanted to do something more applied than basic research. San Diego was eventually our common selection because of the prevalence of biotech and pharma companies in the area. Danielle now manages clinical studies and I work at the Scripps Research Institute, close to the Green Hospital. My research is at the interface of immunology and genetics. In my lab, we try to identify new genes or novel functions of known genes important for the defense against pathogens or tumor cells. Craig: What are your favorite things about the TCSD?
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
Philippe: Don Lopez’s barbecues at the Borrego week-ends, Denise’s breakfasts after the club races and Elizabeth’s desserts at the aquathlons. But I also like the fact that the club is an exceptional platform to meet new friends. Particularly as a foreigner who wants to integrate himself in the community, it is easier and more effective to join TCSD than entering a bar and saying: “Hi. I am Philippe from Switzerland and I am looking for American friends”... Moreover, the club races, duathlons and aquathlons are the best trainings ever. I am actually surprised that more active members of the club don’t show up at these events. Craig: Who sponsors you? Philippe: I am sponsored by Moment Cycle Sport, which is also a sponsor of the club. I met the owner, JT Lyons, at a TCSD swim continued page 22
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NUTRITIONAL TIP:
By Barbara Ferrero BS, CCN, LMT
VITALITY COLLEGE
Getting Back Into the Swing of Things So now you’re back, rested and happy from the wonderful time off work and with your loved ones and then you step on the scale and realize you’ve added a few pounds to your “to lose list”. Don’t fret. There’s hope for you. You’re only one of millions facing the same dreaded needle/digital screen on the scale on Monday morning. The first part of the plan involves mental attitude. Beating up on ourselves for our current shape or weight is detrimental to weight loss in more than one way. Being compassionate and patient can help us lose weight faster, more efficiently and without injury. Here’s how: n
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When we have a positive self image, it‘s more likely that we will exercise more regularly and less likely that we will engage in punishent-reward style of eating. With that same realistic approach, we can be more gentle with our bodies and allow ourselves to start the burning engine slowly, without injuring our bodies. It’s pretty simple, but our bodies work like machines. If we’re out of it and want to start at full speed, not only will we be inefficient, but we’ll also risk breaking something and get tired more easily, which will prevent us from exercising more (and have us burning less, which is the opposite of what we want)
Once we’re up to speed, we’ll feel great and be able to rev it up to where we were before the break (or even higher, you’d be surprised at how much rest can actually do for fitness) The second part of the plan is food. And you guessed it! Gradual, gentle approach is key. n
A lot of the weight will just be pufiness (water retention) from the extra carbs, booze and food in general. That is easy to lose and will come off naturally as we start
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exercising and getting into our normal eating routine. We normally have 1 to 2 grams of water per gram of stored carbs. n
The “real” weight we put on, the fat weight, should be lost more gradually and you’ll thank yourself for this. Starving promotes retention fat, not shedding it - at least in the short run and in healthy conditions.
Just like anything else important in your life, make a plan. Look at the daily menu and figure out where you can cut. About 400 calories(*) less a day ensures you get enough energy to survive and not go into reserve mode, and still lose weight. Remember to add fiber, lots of veggies and fruit, and you should be golden!
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(*) examples of 400 (roughly) calories are: n
A large smoothie and a banana Two energy bars n Two small cheeseburgers n One whole wheat english muffin with peanut butter, banana and raisins n A large chicken salad n
You can also play it by ear and make minor adjustments to every meal, like: n
Cutting the amount of condiments (mayo, barbecue sauce, ketchup, ranch, you get the picture), n Switching from creamy dressings to plain oil and vinegar (which is also so much healthier), n Going for normal coffee or tea instead of blended drinks, n Choosing whole fruit instead of juices and n In general, going for less processing and packaging (which is an indication of added ingredients, fillers and stabilizers that bloat us up)
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PRODUCT REVIEW: NightRider Cyclometer Rebel 5.0 Lately, you may have been hearing the buzz about training with power or watts. Sounds intimating to some just like heart rate (HR) training several years back. Well, I have discovered one the most economical and no nonsense device to assist you in your training efforts. Power Tap devices are great for those who have time to spend endless hours reviewing the vast amount of data (and money). iBike pro are great because they are small and easy to mount on the bike, but need to be calibrated before every bike ride (pain in the a**). I have found the line of NightRider Rebel Cyclometers with power meters to be the best ones out there...at least for me. I have been using the Rebel 5.0 for several months now and rely on its power meter/watts function to verify that I am actually working hard enough. This is valuable information when racing and training because the harder you work, the faster you go. And if you are working too hard, you know to back off to a level of exertion that you can sustain.
The Rebel 5.0’s watts are displayed in real time. There is no memory for this function, so you will not be able to review wattage data after your ride. Watts are formulated by rider weight, current speed and incline/decline. You will initially need to set up your starting elevation, one time, that’s it, simple. How accurate is it? It does the job for me. I just want a rough figure…if it’s off by 10% no biggy, as long as it is consistently off. Is spending hundreds of dollars more for a device that is more accurate and has reviewable data going to make me faster? I think NOT. This wireless multi-function cyclometer is simple and user friendly. With a price tag around $130, it is one of best training accessories that will actually assist you in going faster. Now everyone can be training with power. www.nightrider.com Reviewed by: Dean Sprague, PedPowerPerfrom Lab.
Ironman Conversation, continued training at the JCC pool in La Jolla. We swam in the same lane since he is also a former compeitive swimmer. Of course he first made fun of my “European” Speedo swim brief and after a couple of times I bought a jammer. He convinced me to join the club and to participate in one of the races on Fiesta Island. I was very impressed by how well the race was organized for being a free event, and people were all easy going; there was even a free breakfast! At this time, JT was about to open his store, on which he worked for several months. I guess since I was not doing too poorly at the club races and also because he had some compassion for my old-fashioned equipment and my terrible aero position on my road bike, he proposed me a sponsorship. This surprised me very much since I did not consider myself a particularly strong athlete. I remembered my brother writing tons of letters to find only marginal support while in the Junior Triathlon National Team. JT contributed in many ways to my substantial improvement over the last
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year and JT and Cory Osth have become good friends of mine. JT still likes to make fun of me, the crazy European, nevertheless I try support his business as much as I can. He and Cory are really passionate about their job and excel in doing it. As far as my profession is concerned, I had a fellowship from Europe (EMBO, European Molecular Biology Organization) and I am now “sponsored” by the Swiss National Research Foundation. Being selffunded is good for a scientist’s resume and generally it also gives you more freedom to define your line of research in the lab. Craig: What are your triathlon goals for 2009 and beyond? Philippe: The major event of my season will be for sure Ironman Hawaii in October. I would be happy with a top 20 in my age group and top 150 overall. I hope to be more relaxed than in 2005 and that I will be able to go to the race with less pressure. This spring, I would like to defend my title of overall winner at the Superfrog Half Ironman, which I won last year – a great surprise for me. However the prize
money which was introduced this year is likely to attract fast professionals; this will for sure make it especially challenging for me. The race may possibly overlap with an important immunology conference in Canada and I still have to figure out how to participate in both of them. Otherwise I have not decided yet for which of the shorter San Diegan races I should sign up; they will mostly represent fast workouts for me. After Hawaii, I may decide to take an Ironman break and possibly focus on improving my actual marathon PR (2:47.10). I qualified for the Boston Marathon last year but I think I will run it in 2010. Of course my career and professional occupation as a scientist will determine what my triathlon activities will look like in the future. My actual situation as a postdoctoral fellow is transitory and our visa is restricted to a maximum of five years. Much will be decided based on the data I will obtain soon in the lab and the opportunities that will arise.
ACCIDENT? I‘ve been helping San Diego athletes since 1983. As an experienced cyclist and triathlete, including 2 Ironman triathlons & former sponsor of the ATTORNEY FOR ATHLETES Triathlon and Mountain Bike Team, Mr. Duquette understand how an injury affect your active lifestyle.
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Explain your right for FREE.
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(760) 730-0500 or (800) 464-4123 Visit our website for FREE information on how to protect our case and see what past clients have to say.
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