INSIDE THIS ISSUE
FEBRUARY 2011
TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
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Weekly Workout Calendar New Members TCSD Conversation
9 10 11
Sponsor Spotlight Race Report: Avalon 50 It’s the Law
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TriNews 1
st TheCrucial Ride By Ed Pavelka of www.RoadBikeRider.com
Make Sure the Newcomers Return for a Second Ride!
FEBRUARY DUATHLON February 12th Saturday, 8:00 am Location: Black Mountain Distance: TBD Refer to website for updates.
FEBRUARY CLUB MEETING Check for updates on the Club’s website.
If you’ve been in this sport for long, you’ve the risks that an unskilled bike-handler creates probably seen it happen. An enthusiastic person for everyone, but more often it happens because shows up for his (or her) first ride with the local we forget how much a novice cyclist doesn’t club. He’s a bit intimidated by the lingo he over- know. If you think about it, riding a bike isn’t hears, but that’s nothing compared to his anxi- all that easy. ety about what to do and how to do it once the Gero McGuffin has thought ride gets underway. Before about it. She was 30 years old long he’s trailbefore she climbed onto a bike ing behind, the first time, so she vividly spooked by the recalls how intimidating interplay of beginning can be. Now a polbike wheels and ished cyclist and the wife of feeling as wantcycling author Arnie Baker, ed as an IRS M.D., Gero enjoys helping agent in a Super new riders get started in a Bowl pool. way that ensures they’ll Do you think have a great time and this guy will be come back for more. back for another Gero’s recommendaride next weekend? tions can be used anyNot likely. time we’re riding with a It’s unfortunate, newcomer. If you’re a but experienced beginning rider, these cyclists are often tips can help you have pretty tough on newa more positive expecomers. It may be rience as you learn . s e d ri p u intentional because of the sport. eekly gro f TCSD’s w o e n o r fo continued on page 3 Come out
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president, Thomas Johnson. 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
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
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
Steve Tally
stally@triclubsandiego.org
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
TCSD Cares
Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
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) 733-0790
Swim Director, Open Water
Contributing Writers Richard Duquette, Esq., Barbara Jarva, Ed Pavelka, Steve Tally, and Craig Zelent.
ARTICLES WANTED
(858) 270-1605
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Web Administrator(s)
John Hill Buck Williamson
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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The Crucial First Ride, continued Be Gentle Gero’s core advice is useful when helping any new rider: “Treat them kindly, go slowly, and keep your expectations low. Give it your best shot, and you will help a person become a cyclist for the rest of their life.” Now, here’s a digest of her specific tips. ■ Don’t project your own cycling goals. They are much different for an experienced rider compared to a new rider. Let the person evolve. If he’s interested only in casual cycling, let him be. If he’s interested in fast recreational riding or racing, encourage him – but explain the dangers of trying to advance too fast before developing a foundation of skills and fitness. ■ Take nothing for granted. Err on the side of proceeding too slowly and explaining too much. A new rider has lots of knowledge gaps. ■ Watch your language. If you’re saying things like “upshift one cog” or “feather the brakes,” a newcomer isn’t going to understand and may be too embarrassed to admit it. ■ Be polite. Even if made in jest, negative actions or comments can have a long-lasting impact. ■ Ask the person about his concerns. These could include fear of traffic, fear of being left behind, fear of riding close to others, fear of the saddle, and even fear of wearing form-fitting Lycra clothing. Then work with the person to resolve the specific worry. ■ Keep costs in perspective. Don’t make the person feel that he has to spend a lot of money to be a cyclist. Explain, however, that some things are a smart investment. For instance, if he’s in the market for a new bike, it should be the best quality he can afford. It should have a triple crankset for plenty of easy gears if there are hills in the area. He should buy a good saddle, cycling shorts with a padded liner and a helmet. ■ Simplify the pedals. New cyclists are often afraid of toe clips and straps or clipless pedals. It’s helpful to install platform pedals that don’t require any technique to enter or exit. ■ Check riding position. A newcomer will master pedaling and handling faster if he’s in a good position. Make sure there is a slight bend in his knees at the bottom of the pedal circle and that the handlebar is within an inch or so of saddle height. To really nail his position, use the guidelines in the RBR article, “How to Perfect Your Position and Technique.” Now We’re Rolling ■ Stay off the road. When helping a first-timer learn to ride, use a big sports field or empty parking lot. Keep traffic out of the equation. Next, try park paths or quiet residential streets. ■ Ride as slow as the beginner. Don’t do anything to make him go faster than his comfort level.
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Watch his eyes. Remind a new cyclist that he’ll ride a smoother, straighter line if he looks 10 or more feet ahead rather than directly in front of the wheel. ■ Watch his grip. New riders are apt to be tense, locking their arms and squeezing the bar with white knuckles. Explain the advantages of flexed elbows and a secure but relaxed grip. ■ Take away a hand. After starting, stopping, and maintaining a straight
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line, the next skill to work on is riding with one hand. This is important so the person can signal or reach for his water bottle without swerving. Next, move on to shifting gears – how and when. Keep it simple. Don’t overwhelm a newcomer with techniques. Let him get comfortable with the basics. As you see skill and confidence increase, add something new to work on. Stay back. If you ride behind the person he won’t feel like he’s always trying to catch up. Let him set the pace. Don’t ride beside him until he feels confident in his basic riding ability. Introduce drafting. Explain the advantages of riding behind a wheel, but let the newcomer keep a gap of several feet until he’s ready to move in closer. Take a real ride. For your first ride in regular conditions, plan a course that has a fun place to stop at the halfway point. It could be a coffee shop or an ice cream parlor. This is a good chance to relax, give pointers, answer questions and provide encouragement.
Make It Good for You, Too One problem: Too many rides like the one just described can take some of the fun out of cycling for you. Here is Gero’s advice for how an experienced rider can get some training while riding with a newcomer. She saw her husband use these techniques while he was helping her get started. Don’t do these things during the initial rides. Wait till the newcomer has basic skills but still lacks speed. The stronger rider can… ■ Stay in the same gear throughout the ride, spinning on downhills to work on leg speed and pedaling forcefully on climbs to continued on page 24
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few scholars claim that lost ancient tablets and scrolls sealed in clay pots described how messengers from the clouds mingled among mortals and gave their knowledge that humankind fashioned into the sport of triathlon. Others argue that the grail of this mythical lore was a Gatorade bottle carrying a message inscribed with a Bic pen on the back of an envelope. These historians contend the original scribe tossed it in the sea at Fiesta Island. The last known whereabouts of the sacred document was most likely a yard sale in Pacific Beach. Some people even claim the yard belonged to a guy named Bob. Despite the lack of verification with the original scripture, all versions of the mythology of triathlon are similar.
The
“I saw many humans sitting on their butts doing nothing,” Movement said. “I appeared as a woman and gave them the love of running just for the sake of moving.” “Well, first of all, I couldn’t decide whether I felt more like a man or a woman,” Circle said. “So I was both. Does that make me bi? Nobody asked, and I didn’t tell. Being bi, I figured I’d give them two of the same thing, so I gave them a pair of circles in the shape of wheels and a frame to hold them together.” Movement looked at Circle askance. “What By Barbara Javor will they do with that—tour France?” “Hmmph. Running for the sake of running. It’ll never catch on,” Circle said. “It looks like we didn’t come up with anything in common. We have three separate endeavors. Rock, paper, scissors to decide who goes first,” Water said. And so the order became Water, Circle, and Movement. The three emissaries returned to their celestial bleachers and watched the humans put together their newfound desire to combine their new skills. The mortals floundered, spun out, and got plantar fasciatis, but they persevered. In 1974, a handful of souls organized an event on Fiesta Island that combined all three sports. That’s when the rumored note in a bottle was purportedly tossed in the sea to mark the beginning of triathlon. After four more years, the celestial trio decided the sport needed a new kick. “There are some Navy guys in Hawaii who are pretty good,” Water said. “Let’s pay them a visit and instill in them some extra bravado to step up the competition.” Dressed in Bermuda shorts and Hawaiian shirts, Water, Circle, and Movement entered the bar where the group of men was quaffing beers. Using their other-worldly powers of suggestion, they pressed the men to wager who was the strongest athlete—the swimmer, the bicyclist, or the runner. How far? the emissaries thought in unison by
Mythology of Triathlon
(The Mythology of Triathlon)
Long ago, three emissaries from above were sort of bleacher bums, cheering on the events on Earth and sometimes jumping into the game when they got bored. They were Water, Circle, and Movement. Water was in charge of the liquid covering seventy per cent of the Earth, the rains, and life-sustaining fluids. Circle represented life, its continuity with no beginning and no end. An infinite number of circles formed a sphere like the planet. Movement was inherent in all physical things, and if they didn’t physically move, time always did. After watching the horrors of too many wars on Earth, the three emissaries decided it was time to visit the mortals again. “Let’s give them something equally from the three of us,” Water said. “Like what?” Circle asked. “Let’s each spend a day with the mortals and see what we learn. Then we’ll decide,” said Movement. They each packed a transition bag and touched down on the ground. The next day, they met on a secluded beach. “A long time ago, I gave mortals the knowledge to build boats, and they have done well with them,” Water said. “Some of them can also navigate the water without vessels, like seals, but others are in danger of sinking. I appeared as a man and gave them the knowledge of Neoprene. Now everyone can float.”
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FEBRUARY TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday February 3rd, 6:00pm
Sunday February 13th
Monday February 28th, 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!
Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com
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.
Location: Road Runner Soirts 5553 Copley Dr. San Diego, CA 92111
Contact: Gordon Clark and ’the Steve’s’ at coaches@triclubsandiego.org
Directions: http://tinyurl.com/4kdk28t
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 4: 3RD ANNUAL SAN DIEGO INDOOR TRIATHLON SERIES Saturday February 5th, 8:00am 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
Location: Moment Cycle Sport www.momentcyclesport.com 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453)
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
UPCOMING CLUB EVENTS Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
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March 5th TCSD Duathlon-Carlsbad
April 9th TCSD Triathlon-Fiesta Island
May 14th TCSD Triathlon-Fiesta Island
March 19th TCSD Triathlon-Fiesta Island
April 23rd TCSD Duathlon-Pine Valley
May 19-22nd Tour of California Mt. Baldy Cyclepalooza
* all dates and events subject to change without notice.
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MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
LYNN SCOZZARI Member since: 2007
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
5:30 PM
Ocean Swim in Carlsbad
5:30 PM
Ocean Swim
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•
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. Age group: F50-54
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
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Location: Front of B&L Bikes.
Occupation: Weight Watchers leader.
Location: Moment Cycle Sports,
When not training, I enjoy: Hanging out with my family two dogs and three cats, reading, hiking and working.
2816 Historic Decatur Rd Suite 135. 6:00 PM
“Track” Workout in Carlsbad, Coached session
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Location: Carlsbad Rail Trail,
meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Location: Tamarack Beach.
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado - Group ride
6:00 PM
Bike Workout in Cental San Diego, Coached session
6:00 PM
Track Workout
7:30 PM
Pool Swim (long course) in La Jolla/UTC
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Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com •
Location: UCSD track
•
Contact: Tom Piszkin, CoachTomP@cox.net •
Location: JCC, 4126 Executive Dr.
6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
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•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports.
Friday Ocean Swim in Solana Beach, in the water at 7am.
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) 6:00 PM
Ocean Swim
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Location: La Jolla Cove.
Saturday 8:00 AM
Favorite Thing(s) About TCSD: So many resources for just about anything swim, bike, run related. Great responses anytime I have a question about anything. Favorite Segment (swim, bike or run): Uh, probably the run.
Thursday
6:45 AM
Favorite Local Restaurant: Casual – Rubio’s Fresh Mexican Grill. Before I Became a Triathlete, I was: A yogini, gym rat and walker. Still a mom and wife.
Contact: Dave Krosch, davekrosch@yahoo.com 5:30 PM
Status: Married.
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
8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar.
Refer to the Club’s website for additional workouts.
Favorite Event/Tri: Desert Triathlon has a special place in my heart – it was my first. PR/Best Race: My very first sprint at the Desert Triathlon in La Quinta. I had no idea how I’d feel or if I was prepared enough. I had nightmare visions of having to be taken out of the water and leaving in an ambulance. The unknown was just very scary. Being able to do all three of the disciplines was a great accomplishment for me. Pre/Post event ritual: Love the body marking, watching the sun rise, all the hushed anticipation before a triathlon. Afterwards, cheering others on to the finish and meeting up with friends to compare notes. continued on page 10
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MEMBER PROFILE, CONT Most embarrassing or disastrous moment: So far… can’t think of anything. My Equipment: Wetsuit: Blue Seventy Bike: Kestrel Running Shoes: Adidas Equipment Wish List: The “perfect” shoe, one that makes me feel like I have wings on my ankles. The perfect wetsuit that has me cutting through the water leaving a wake. It’s not the equipment, it’s the person using it. But one can always dream..
Presented by
“FREE SPEED”
Can’t Race Without: My Rx sunglasses, comfortable sports top and hat.
A CLINIC EXCLUSIVELY FOR THE TRIATHLON CLUB OF SAN DIEGO
Best Advice: Stay in the moment on each leg, ie: when you’re swimming, just swim; when in transition just think of the steps you need to take at that moment, when cycling, just be with your ride, don’t second guess your swim or think about the run, and of course, when running, stay with your breath and take it a step at a time. Before you know it you’ve hit the finish line and the tri is a memory and one for the logs.
Who: Presented by Brad DeVaney & Tim Lane, Designers for Quintana Roo and Litespeed Bicycles.
Topics of discussion will include: n Bike Design: How steep is too steep?
When: Thursday, February 24th, 5:45 pm with refreshments & food. Presentation at 6:15 pm Where: Road Runner Sports, 5553 Copley Drive, San Diego CA 92111
n Gadgets or Technology: Only invest in speed
WELCOME NEW TCSD MEMBERS Brian Allen Matthew Amargo Adriana Amon Ken Aparri Don Bambico Frank Barone Eric Beam Xanthe Belsky John Bias, II Jeremy Bjork Jason Borgmann Robert Cantrell David Casterton Brendan Castile continued page 11
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Free - adj . not costing or charging anything, unimpeded in motion or movement; provided without, or not subject to, a charge or payment. Speed – n. maximum, or optimum rate of motion. Free Speed – n. the capture of speed with no extra energy expended for the purpose of going faster on the bike. Determined by a combination of a bike’s geometry and aerodynamics, coupled with athlete body position. Whether by improving/altering geometry and or aerodynamicsbody position, bike set up with review of athlete and gear. This is exemplified in all of Quintana Roo’s triathlon bikes. Quintana Roo is pleased to present designers and fit specialists, Brad DeVaney & Tim Lane, exclusively to the San Diego Triathlon Club with their insights to improve triathlon and cycling performance. This is your chance to implement proven techniques in your riding style and bike set up during the preseason for a successful racing season in 2011 and beyond.
n Position: Different Fits for Different Athletes n Simple Fit: “Tricks and Tips” to Capture Free Speed n Simple Bike Setup: Tips for Free Speed n Bike maintenance and travel precautions For more information, contact Chris Brown at chris.brown@americanbicyclegroup.com About Brad: QR’s award-winning designer, Brad DeVaney, began a career in bicycle design and fabrication in 1990 at Litespeed. From Lance Armstrong’s Litespeed Blade, which he rode to multiple individual time trial victories, to QR’s CD0.1 triathlon bike which media has called “… a bike I consider one of the most innovative in the last decade from any brand,” Brad has designed bikes and fitted athletes of all shapes, sizes, and abilities. About Tim: Tim has developed, designed and engineered some of the world’s most advanced bicycle frames and components for all bicycle market segments, including flagship aerodynamic road and time trial racing bikes. Tim’s most recent assignments have been with Felt Bicycles in which he led the development of their DA and AR bikes. Quintana Roo hired Tim in October of 2010.
TCSD CONVERSATION WITH: Renee and Gino Cinco
By Craig Zelent
I recently had a great time talking triathlon with Renee and Gino Cinco. Over the years they both have done a lot for the Tri Club and our community. I am certain you will enjoy their story and sense of humor. Craig: Renee, what was your athletic background before you got into triathlon? Renee: Well, let’s just say I was not very athletic by the time I got to High School. Sophomore year, a good friend talked me into going out for Cross Country. Since I didn’t really know what it was, I agreed to go along with her. She quit after three weeks to become manager but I’ve been running ever since. Since I didn’t have a car until I was 20 I also did my cross training by riding my three speed the whole three miles to my job as a lifeguard at the town pool.
ee, Maiya and Kai. The Cinco family, Gino, Ren
Craig: Renee, please give us a brief chronology of your multi-sport career. Renee: My first multi-sport race was sometime in the early nineties where the bike portion was in the carpool lane on the I-15. I had a hybrid style mountain bike and had never worn cycling shoes in my life, so I just used my running shoes the whole race. I went to the pre race talk and was so impressed that several of the pros were there speaking. I had terrible calf cramps from biking in my running shoes but had a great time. I did a few other duathlons at Camp Pendleton before I was brave enough to try adding swimming. My first triathlon was in Huntington Beach in 1997 and if I had known HB was famous for surfing, not swimming I think I would have chosen another race. I was so scared of the waves I don’t think I put my head in the water the entire swim. I didn’t give up but I chose Mission Bay for my next race so there would be no chance of big surf. I didn’t do any multisport races again until Kai was about nine months old. I had heard of the San Diego Triathlon Challenge and had always wanted to race it. Since I had never done such a long event I started searching for resources to train
and somehow stumbled on TCSD near the end of 2002 and did my first club race in January 2003. From that point on I was really hooked and loved the energy of the club. I registered for the Triathlon Challenge in 2003 and trained using your training plan as much as I could. I had to modify it because I was pushing the double jogger and towing the trailer for a lot of workouts. Just one month before the race the kids exceeded my towing capacity so I had to retire the trailer and rework the training schedule. Since then I’ve mixed it up a lot. We usually do a relay for the Triathlon Challenge and I have done the CA 70.3, Lake Stevens 70.3 and Wildflower Long Course for distance events. I’ve even done a couple of Xterra events and one of my few podium finishes was the short course at Xterra Temecula a few years back. My favorite club event was Nicos and Flo’s “King of the Mountains” where we ran all five peaks in Mission Trails. The club aquathlons are a close second. I also like to throw in the occasional marathon or half whenever I can. Craig: How did you meet one another? Gino: Renee and I met in Seattle in 1992 when
NEW MEMBERS, cont. Paul Chintawat Herb Cunitz Jennifer Dalton Kelli De La Torre Jarmusch Dean Melanie DeJean Laura Dennis Paola DePaso Craig Durham Kevin Dusi Jonathan Leo Fields Christopher Fisher Carrie Fitzgerald Carmelita Fleming Robert Frye Michael Gallo Randall Gannon Glen Hansen Nolan Hansen Jeremy Hersch Granger Hodgson Don Hou Erica Hou Jordan Houri Stan Idecker Bryan Irby David Isaac Janus Javier Isabella Jolly-Gomez Gary Kanaby Kenneth Karl Timm Keeley Frances Kim Jesse Kimball Eric Koehler Cindy LaTerra Penny Lee Lee Ann Leigh William Leigh James Lewis Ernest MacManus continued on page 22
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TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 www.blinkers.com Discount: 10% off Parts and accessories
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10 % off product,labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 13
we were both working as traveling physical therapists. The company that contracted us gave her my number so she could have someone to call and ask questions before she came out. She called and we arranged to meet up the week she arrived to start work. She had an image of a tall blonde SoCal surfer dude from our phone conversations so she was a little surprised when we met to find out that I was actually a “vertical challenged” Filipino with a “Southern California” accent. Renee: We became friends right away. One of the first things we did together was a 30 mile bike ride in Snoqualmie, the Tour de Peaks. We had just started dating at the end of Gino’s assignment when he took off to Alaska for the next job. Once I finished in Seattle I flew up to Alaska to join him to hike the Mendenhall Glacier. From there traveling PT took us to all kinds of adventures including skiing the Rockies, snorkeling the Florida Keys, mountain biking in the Bay area and Arizona, camping in New England, hiking the desert trails of Arizona and of course surfing in beautiful San Diego. Gino: We also got married in Renee’s home state of Connecticut along the way in 1994. Since our wedding was mid October we’ve celebrated more than one anniversary volunteering in Kona. Craig: Gino, what sports did you do prior to triathlon? Gino: I started wrestling in Middle School and kept wrestling through high school and college. We did a lot of running in wrestling to make weight so I started competing in Track in High School running short distances.
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Renee: Gino doesn’t like to brag but he was an excellent wrestler in high school and college. He competed at the Olympic Trials for wrestling in 1980. Gino: Yes, but that was the year USA boycotted the Olympics and I got my ass kicked in those Trials… picture a dog shaking a rag doll from side to side… that was me getting my ass kicked! Craig: Gino, what are some of the triathlons you have raced in? Gino: My first triathlon was with Renee at Huntington Beach in 1997. I actually got through the surf OK but had signed up on a dare just two weeks before so I wasn’t very prepared for the bike and run. I can remember being passed on the run by a 60 year old man who said “Great job, kid, looking
good” as he shuffled by me. That was almost as bad as Sister Maddona, a 73 year old Nun, trying to pass me on the run of a 70.3. I would have tripped her, but God told me not to! I’ve done the bike leg of the Triathlon Challenge several times as part of our relay. I did Lake Stevens 70.3 the year after Renee did. We have a rule in our house - we have to alternate training for long distance courses otherwise we won’t have time for work and family too.
Craig: You have been very gracious and hosted a few of the monthly TCSD meetings at your Sorrento Valley location. What are some of the reasons a customer would go to that location?
letes. By the time this goes to press we’ll also have a massage therapist and will soon offer VO2 Max and L a c t a t e Threshold testing.
Gino: We moved to that location with TCSD in mind and designed the Gino: The name of layout not only for our Sorrento the gym space but Valley office is so that it could easFunctionSmart the Athlete’s The Cinco family with Ch ily be set up for club rissie Wellin gton at a TC Wellness Group. That meetings without SD club mee ting. location offers a wide variety of services in having to move a addition to our University City Physical Therapy lot of equipment. When we looked at spaces one services. Our own Sports Wellness programs of our main requirements was to be able to have include the Computrainer Multirider Program, enough space to host club meetings. Video Running Analysis, strength and condition- Craig: You have another location on Governor ing classes with our Suspension Strap system, Drive. What types of care could someone expect and of course ART® (Active Release Techniques). at that location? Renee: We also have acupuncture at that location with TCSD’s Hadar Elbaz and chiropractic care with Dr. Michael Rintala. We selected both of those providers to work with because they are really good at what they do and share our vision of providing the highest quality care to ath-
Renee: The University City Physical Therapy clinic on Governor Drive is our original location and it’s much smaller than FunctionSmart. Right now I practice just at Governor Drive and my specialties are pelvic floor PT and pediatrics continued on page 22
SPONSORS OF TCSD
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (216) 849-5468 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services. continued page 14
WWW.TRICLUBSANDIEGO.ORG 13
SPONSOR SPOTLIGHT: Mayesa SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 http://www.PedPowerPerformLab.com Discount: 10 to 25% depending on on service.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. Training Bible Coaching Contact: Bil Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
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MAYESA Ingredients & Benefits: Protein and EFAs Hemp protein – A Complete Vegetarian Protein with an amino acid profile superior to soy, Electrolytes meat, milk and eggs! Ample levels of electrolytes for muscle Contains all 20 support. amino acids, including the nine highly Mayesa contains 115mg of sodium & 430mg of potassium digestible and easily per serving. absorbable essential amino acids your MAYESA has no body doesn't make but added refined simneeds to function The most satisfying all ple sugars and no optimally. It contains natural drink I have used artificial colors or High Levels of sweeteners. during the hardest and Branched-Chained MAYESA is dairyAmino Acids. BCAA longest training sessions free, soy-free, and serves as another fuel gluten-free and will and races in any source for the hard working muscles that not cause any G.I. condition. It doesn’t help reduce fatigue, aid in recovery and issues can improve mental performance. disappoint even as snack. Join the growing – Glenn Matanza, Triathlete, Performance tri-athlete fan base Other Features • Excellent Vegetarian Source of Omega 3 and Omega 6 Essential Fatty Acids (EFAs) • Allergen Free - Hemp protein has no known allergens and is not psychoactive. Carbohydrates Effective combination of complex (maltodextrin) and simple (cane sugar) carbohydrates from organic natural sources for optimal and fast delivery of energy to the working muscles.
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package.
Antioxidants and Healthful Nutrient Cacao and Hemp contain high concentrations of antioxidants, vitamins, minerals, chlorophyll and fiber. Cacao contains Theobromine which promotes alertness and dilates the cardiovascular system making the heart’s job easier and Anandamide, an endorphin known as the “bliss chemical” released naturally after exercise. Mayesa also featured select spices (Cinnamon, Nutmeg, Mace, Cayenne) for their health benefits and - an indulgent and satisfying taste experience.
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The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
continued on page 15
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Thanks!
RACE REPORT: Avalon Benefit 50 Mile Run By Steve Tally TCSD Team 50-for-50… a Tale of Fiction Such idiocy requires good company. You How did this madness begin? Innocently enough it seems. I was out on a trail run from would think that finding people foolish enough my home in Ramona, and thinking of my to join such a venture would be difficult. approaching 50th birthday in January. Now, to Luckily, I belong to the Triathlon Club of San triathletes these big milestone birthdays are not Diego. An organization filled with individuals who feel that 10 to 15 hours of physical a reason to despair, but rather one to celeactivity, in often inclement brate as we ‘age-up’ to a new age group weather or searing that is (hopefully, but not always) popuheat, is a GREAT way to lated with slightly older and slower comspend a day. After menpetition. This was especially true for my tioning my plan to a few local 45–49 age group, which had members, I had people become somewhat of a murderer’s row emailing me to ask if they of fast guys in the past could join the fun. Ask mind couple of years. you. Like I was doing them a Still, after 11 years favor to allow them to suffer with of triathlons, I felt me. In this way, we quickly acculike I needed to do mulated a core of fun lovers for something beyond what was dubbed the “50-for-50” just aging up to comgroup. Team 50-for-50 ultimately memorate the event. included club members Diana Something I hadn’t Black, Sara Stubbs, Jon Davis, done before. and also Ultra veteran Stephen Something appropriate Kirby who helped guide us in but at the same time our training. Although unable challenging and life to race due to injuries or conaffirming. You know… flicts with other competitions, TCSD’rs something stupid. Then and metal. Brian Wrona, ‘Doc’ John Martinez, the a conversation I had Steve’s finisher photo ‘other’ Brian Long, and Tracy Cohen-Peranteau some weeks before with TCSD members and Ultra-marathoners Judy and also were charter members and helped with supGary Richwine flashed into memory. Because I port, advice, and general cheering. like trail running so much, they had suggested I So, let’s skip all the boring training miles, and give an Ultra-marathon a try. They further men- move on to the race! The ferry trip over was tioned that there was a 50 mile Ultra in Catalina filled with good omens. Crystal clear weather, in January! I politely agreed it might be fun to and half way across the channel from Dana try such a thing; Someday. I had completed the Point, we came across a pod of dolphins that Catalina Marathon a few years back, and after spanned the horizon. The good crew of the remembering how painful the (mere) 26.2 miles Catalina Express slowed to allow us a good 15 of trails and hills was, I couldn’t imagine going minutes of dolphin ogling. We arrived in time to for 24 more miles of the same. Somehow, the still spend a good part of the day wandering the passage of a few weeks of time and the symbol- streets of Avalon. The incoming Santa Anna and ic appropriateness of the thing all came togeth- the beautiful weather it brought would normaler to power a very dim light bulb that appeared ly have been a cause to celebrate during a above my head in the middle of that fateful run. January trip to Catalina. But every warm breeze Looking like one of those people in the to us was a harbinger of more difficult race conMicrosoft “Windows 7 was my idea” commer- ditions. Was kind of hoping for weather in the cials, I looked up and thought: “Hey! I should 50’s and a delightful mist! Oh well! run 50 miles for my 50th birthday!” continued on page 16
SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
APPAREL & EQUIPMENT
Compex Contact: Charlie Wright www.shopcompex.com
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page.
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
RACE REPORT: Avalon 50, continued SPONSORS OF TCSD
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
That evening, we checked in, picked up bibs and shirts, dropped off our ‘special needs’ bags, and attended a course talk in the evening. The course was an out and back partial loop that would see us climb and descend back to sea level four times for a total of 7,376 feet of climbing. This race is no Johnny-come-lately. In its 30th year, this is one of the Grand-daddy Ultras out there. As I heard mentioned, this was an Ultra-marathon
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d ra, and Jon, an Diana, Steve, Sa rs be em m 0 Team 50-for-5 m this photo). g in action fro Stephen (missin Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
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NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com continued on page 17
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before they were called Ultra-marathons. It is a benefit run with money going to a variety of charities, including Avalon Hospital, Avalon High School Scholarships, the Catalina Island Conservancy, the Bill Putnam Health Care Fund and other local organizations. At the course talk, they mentioned that this race exceeded all attendance expectations, going from a previous high of 190 participants in 2010, to the 290 registered for 2011. To Ultra runners, this seemed like a huge crowd, and a few seemed to be a bit claustrophobic with all those other people around. To triathletes used to squeezing into a fenced transition area with thousands of other competitors, or marathoners used to joining 20,000 other brave souls at most current marathons, it seemed beautifully tiny and intimate. After sampling a bit of local cheer with a view of Avalon Harbor, 50-for-50 retired for a hopefully good night sleep. Race start was 5am We gathered up at the start and got ready. The atmosphere was pretty casual. We all milled around the general start line. At some point, someone said “go” and we all started our slow run up the streets and into
the foothills. The first 90 minutes of the race took place in darkness, so headlamps were required lending a sort of firefly effect to the whole proceedings. The first 5 miles were very chatty, as everyone except the true racers (who ran off like they had been shot with a tazer) started up the initial hills with a slow warmup jog. The course officials had thrown glow sticks along the ground to follow, and there were volunteers to make sure no one took a wrong turn in the dark and ended up running back to town. The first 6 miles featured 1,600 feet of climbing. The sky was so clear that by the time we reached the ridges overlooking Avalon and the mainland we could see individual high-rises along the Orange County coast, and the night lights of the coastal cities were perfectly clear. The sun had begun to paint the horizon by the time we finished up to the main fire roads along the mountain top. The group had broken up during the first climb, and I was running with Jon Davis through the first sections. Jon had trained pretty well for the race and was ready to really perform in his first 50, so sticking with him for the first few sections gave me a kind of booster into the race. In races like this, you have opportunities to get to know other competitors, especially during the uphills, which are ‘power-walked’ when possible. Jon and I found ourselves talking to a smiling older gentleman named Bob. Bob was in matching running shorts and gators; both sporting bright orange flames (he also fooled us into looking when he said he had a matching tie). He seemed very comfortable out there and obviously knew how to pace his race. I asked him how many times he had done this race, and he replied “this is number 23.” I ran with Bob many different times throughout the day, and even drew impressed looks at one aid station when I told a volunteer that, between us, Bob and I had done the race a combined 24 times. No need for anyone to know that Bob carried most of the weight in that statistic. Jon and I caught up with the others in 50-for-50 over the next 5 miles, and parted ways at the mile 12 aid station. By this point, Jon was doing NASCAR pit stops, while I was chatting, browsing the food section, and basically loitering. So nice to not be running for a competi-
tive time! What freedom! Sara, Diana, Stephen and I ran the stunningly scenic descent into ”Little Harbor” together, and arrived at the mile 19 aid station. This was the first of two times we would see our special needs bags, as we would pass through this aid station again going the other direction at mile 33. This being my first Ultra, and knowing I didn’t actually have to CARRY the thing, I had a bit of everything in there. Extra shorts, socks, shorts, shoes, first aid stuff, and food ranging from Clif bars to peanut butter and banana sandwiches and a cheeseburger from the previous evening (it was the best tasting thing in there). We spent a bit getting settled in and eating (next aid station was 7 miles and on the other side of a mountain), and took off as we were ready. I was the third to leave of our group, with Diana still doing yoga head stands when I finally got going. I am not kidding. I headed out to the four mile ascent feeling good, and running alone for the first time all day. When I packed for this race, I assumed I would be alone quite a bit and so brought things along almost like I was killing hours on a long plane flight. This included lots of music on my mp3 sunglasses. I know it’s a race, but it was mountain trails, and we had seen one vehicle all day. So I settled into a long gradual uphill jog happily listening to Heaven and Hell by Black Sabbath… and almost got hit from behind by a support truck as I ran up the middle of the fire
road. Whoops. Music put away for now. Luckily they were only doing 5 mph and are used to brainless yahoos on the course. Were quite amused actually. I caught up with Sara shortly after my near-death experience, and we ran down to the 25 mile aid station together at “Two Harbors” on the Isthmus in a time of 4:45 for the first 25 miles. Sara and I regrouped there with Stephen, and the three of us set off back toward the finish. I knew at this point I needed to keep the nutrient going, so in addition to my 3 times per hour feedings of gels, I had some aid station solids. Perhaps a bit too much. Hit a low point on the uphill from 30 to 34 and didn’t feel too well for a bit. Our veteran Stephen said the low would pass, and I would feel great after all the food settled and the energy came up. He was very right! Unfortunately, Sara was not feeling very well starting at about the turnaround, but determined to finish the race. We decided to all stay together and get everyone to the finish, and enjoy good company. This was good for me, because I had felt really good at the turnaround, and it was tempting to throw all my earlier caution out the window and go for it on the second half. But even though this was my first Ultra, I have raced enough to know this feeling is a lie. It’s the body’s way of fooling the mind into stopping the abuse. The good feeling tempts you to go out too fast on the second half so you bonk and the body can then can get continued on page 20
SPONSORS OF TCSD
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Mayesa contact: Jane Adolph
www.mayesa.com Power Bar www.PowerBar.com
PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquete@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756
www.mhs-works.com Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
continued on page 19
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IT’S THE LAW: By Richard Duquette, Esq. Litigating A Bicycle Injury or Property Damage Case in Small Claims Court Many bicycle injury cases are best suited for small claims court because it’s uneconomical to hire a lawyer. If your case has a value of under $7,500.00, you may be better off filing a claim in small claims court because there isn’t a deduction for attorney’s fees from your recovery, since lawyers cannot represent you in small claims court. In recent years, the insurance industry pre-trial settlement offers have dropped significantly. This has forced lawyers to be very selective as to which cases they take. Should a case go into litigation, it is often uneconomical to take a case. As sad as it sounds, the insurance companies have priced lawyers out of serving clients; and making a reasonable fee. Reduced settlement offer amounts limit the lawyer’s motivation to get involved. Another reason to file in small claims court is the speed of a decision. A judgment in small claims court can be had in less than 90 days in the most courts; where a lawsuit in Superior Court can take up to a year. This is because paper “discovery” is restricted, which also keeps costs down. Discovery is written litigation
requests between the parties and can be very time consuming. Moreover, the cost to sue in small claims court is under $100.00, whereas it is about $355.00 in Superior Court. You can pick up the forms to file and all the instructions on how to do it yourself at the court clerk’s office. Following is a link to the California Courts Small Claims Self-Help Center. (Check your local court for the updated forms and instructions.) http://tiny.cc/0mymf A backup reference guide to small claims court can be found at most law libraries or ordered online. It is called “Everybody’s Guide to Small Claims Court in California” published by Nolo Press of Berkley California. Compare that
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Robert’s Auto Service Contact: Keith Benline keith@robertautoservice.com 4630 Mission Bay Drive (619) 275-1132 www.robertsautoservice.com Discount: 10% to $100
WELLNESS
self help book to another fine Nolo Press book called “Win Your Lawsuit”, for those who want to sue up to $25,000.00, written by Judge Roderick Duncan. He walks you through representing yourself in California Superior Court (not the small claims division). As for your applicable statute of limitations, consult with a lawyer. Many (not all) California personal injury claims must be filed in court within two years of the date of injury per Code of Civil Procedure (CCP) Section 335. A claim for property damages is a year longer or three years per CCP 338. Warning: There are special time frames to file a claim if you are suing a public entity, like a City, County or State. Normally, a claim must be promptly filed within 6 months of an injury, and then followed up by a lawsuit. See Government Code section 910 et. Seq. As for proof in court, normally you must prove the defendant (bad guy) was (1) Negligent, (2) and caused the (3) injury or damages. Review the California Civil Jury Instructions (CACI) for the exact law. As for damages, you are looking for economic (damaged property, past and future medical bills, lost wages) and non-economic-which is often called pain and suffering. I’ve written a brief article on how to prove non-economic damages called “Calculating Pain and Suffering”. Go here to read it http://tiny.cc/72bv4. Once you have obtained a judgment of $500.00 or more in an auto case, one of my favorite methods of collection is to file a
“Certificate of Facts regarding Unsatisfied Judgment” (DMV form DL 30). http://tiny.cc/w69vb. Ask the court clerk to provide a certified copy of the “Notice of Entry of Judgment” and make sure that the box is checked that says “This judgment result from a motor vehicle accident”. Then mail both the DL30 (signed by the creditor and the court clerk), a certified copy of the Judgment, and $20.00 made payable to the DMV to: Department of Motor Vehicle Attn: Civil Judgment Unit P.O. Box 942884 Sacramento, CA 94284-0884 The effect of notifying the DMV will be to cause the defendant to either pay the judgment or lose his privilege to drive in California (should a defendant get caught driving on a suspended license, he can be jailed and fined). If the defendant requests a “Trial de Novo”, then consult a lawyer or at a minimum the San Diego small claims advisor (858) 634-1777 as you start anew- and lawyers can now participate- unlike small claims court Once you decide to litigate in small claims court, beware that it has a preclusive effect. In essence, this means that specific issues of the case as a whole can not be resurrected in a later action. Public policy and fairness require finality, with limited exceptions. (See Pitzen v. Superior court (2004) 120 Cal.App. 41374; and California Code of Civil Procedure section continued on page 22
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 15% for laser vision correction surgery, eye exams, glasses and contact lenses.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com continued on page 20
WWW.TRICLUBSANDIEGO.ORG 19
RACE REPORT: Avalon 50,continued SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page.
Torrey Hills Chiropractic 4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
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a nice ride back to the start line in a vehicle questioned, but we were perfectly happy to let staffed by friendly people in the health services him run yelling at an angry and territorial 1.5 industry. Get back seductress! After an unevent- tons of buffalo for us. It was touch and go for a ful, but stunningly beautiful run back to the moment, and I thought I actually saw the bufmile 33 aid station and our bags, we refueled falo contemplate creating an Ultra-marathoner ‘snow angel’ by squashing and were ready to go. The aid station volthe guy into the fire road, unteers were excepbut it did finally turn and tional. They would run huffing and puffing take your pack off into the trees. Okey your back, refill it dokey! Enough hanging with water, dunk out with the locals. On your head, feed you, with the race! put ice in your shorts (or sports bras) and At mile 39, halfway anything else we up the final almost 10 deranged runners mile climb out of the needed. . valley, was the most interesting aid lo gry Buffa holds off an an ra Sa station of the day. This was the famous One of the most incredible experiences of the day occurred as we Eagle’s Nest aid station. Paraphrasing the course cruised through a valley along a rare flat section talk the night before: “these dudes load up the between miles 35 and 40. We came around the truck with god-knows-what and drive up there corner to find one of the Buffalos Catalina the night before and spend the night raising all Island is so famous for rolling in the grass next sorts of hell. By the time you get there they to the road we were on (they are Bison actual- might be a bit punchy. You will hear the blaring ly, but everyone calls them Buffalos so save your Blue Grass music long before you get to the staemail). He jumped to his feet and faced the tion” (we did). I thought I heard ‘dueling banroad. It seemed quite dangerous, so we allowed jos’ playing while he spoke, but it was probably my imagination. Anyway, these guys offer everySara to go first. Actually thing from Buffalo burgers she just kept walking. He (yes please), to pickled eggs started bouncing up and (no thanks), to Red Bull (yes down, bucking, huffing again!). A horse trough was and puffing, and letting kept filled with cut off gallon us know we were screwing plastic bottles as scoops to up a perfectly good dunk your head. The volunSaturday afternoon teers were energetic and not grass-roll for him. Sara even a little bit scary. It was wisely retreated, and disappointing that we apparafter a minute or so the ently missed the dance contest Buffalo ran down the Steve and Sa ra overlookin that took place earlier. road and crossed over g Little Harbo r. into the trees on the other side. Leaving Eagles Nest, we were Phew! What we had not realized is that the headed into the final stretch. 11 miles to go! 1,500 pound scamp had gone down the road to 50-for-50 pushed on using a run-walk strategy hide behind a tree and ambush us again. Again to get everyone home. This consisted of findings the group retreated. By this time other runners markers to use as goals, and sounded something were backing up, and the buffalo was sounding like “run to the big tree,” or “run to the puddle like a locomotive (think Bugs Bunny cartoon). by the road.” It’s an amazingly effective strateFinally, one brave and I am sure dehydrated soul gy to keep going when your mind and body want said “ya just yell at ‘em and make yourself look to stop. We crested the rise for the final long big. Ah git charged by bears all the time!” descent around mile 45, and at this point we Where and when he was charged by bears no one continued on page 24
Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
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Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.
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Q
Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association
…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.
See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)
Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.
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rduquette@911law.com *These testimonials do not guarantee you will win your case
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TCSD Conversation, continued NEW MEMBERS, cont. Thomas Malone Chelsea Mandeville Rob Mendizabal Katherine Merrick Jacquelyn Molino Christopher Mooers Melinda Morrell Ronald Nau Julia O’Brien Antonio Ocariz Sheila O’Connor Justin Palmer Beth Peckham Stephen Platt Adam Prem Jill Prichard Mary Ratzlaff Stephanie Regan Ernest Remillard Claire Remillard John Rister Jene Shaw Michael Short John Silva Marisa Smith David Steele Whitney Strain Ryan Tebbe Jessica Tomasek Jared Tomasek Celin Tompkins Connor Torre Eric Vogel Kate Walker Kurt Wannebo Douglas Winter Stephen Wolff Medy wundrow Bryan Zimdahl
both of which are very different from our Sports Medicine programs. I love having the opportunity to work with kids and their families. We also have another pelvic floor specialist at that office, Dr. Linnette Clark, PT, PhD. Chris Hebeler, DPT, CSCS also sees patients at that office and at FunctionSmart. Chris is also a certified ART provider and loves working with athletes. Craig: Gino, what is ART® and how did your journey lead you to get involved with ART? Gino: ART stands for Active Release Techniques. This technique was started by Dr. Michael Leahy, DC from Colorado Springs. He has Maiya (above)and Ka i (right) at Junior Nat ionals. completed 42 Ironman events so he really knows firsthand the injuries endurance athletes experience. In the mid 90’s Dr. Leahy was being treated at UCSD for cancer. While he was in San Diego, he worked with the therapists at UCSD’s outpatient clinics to teach his techniques. Renee and I were both working at the clinics at that time so we both got to learn directly from Dr. Leahy. The techniques really worked for me so I continued my training and progressed through all the advanced certification and biomechanics to become an instructor. The treatment techniques are based on knowledge of biomechanics and anatomy, are highly specific for each structure and really effective. It’s been great to add these techniques to my practice because I’m able to get results faster. Most of triathlon injuries are a combination of overuse, muscle strain and poor mechanics and ART techniques are effective for all of those problems. Craig: Can you tell us about some of your most interesting patients? Gino: I’ve been really fortunate to have had the opportunity to work with some very talented pro
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triathletes, Olympic runners, marathoners and racewalkers and recently some PGA and elite youth golfers. I treated a former Olympic wrestler who’s now in his 70’s. When he found out I wrestled in college he immediately had to check out my skills. Let’s just say it’s a good thing he was injured or I might not be typing this now. I also work privately for one of the members of the Royal family of a Middle Eastern Country. When his personal Therapist goes on vacation, his people will summon me to travel with the Royal family. He was initially referred to me by a physician who knew I was a Physical Therapist and a Certified ART Instructor. After I treated him in LA, The Sheikh invited me to travel with him on his private jet first to Europe and then to his country to work on him and his family at the Royal Palace. The next year, right after we b o u g h t UCPT, the Royal family c a l l e d again. This time he wanted me to accompany him on his 300 foot yacht on the Mediterranean. It was a tough choice but I headed out leaving Renee with the task of getting us set up on insurances and getting the clinic up and running. Renee: Yeah, while I was in San Diego running around like crazy and dealing with insurance companies, he was living the high life on this massive yacht. Part of his “job” was to lead the Royals on hikes around Sardinia, Italy when they anchored there. He would start his day with espresso, breakfast made to order by the chef and a swim around the yacht in some of the most exclusive ports in Europe.
Gino: I don’t think Renee has forgiven me for that yet! Craig: I recall your family winning the TCSD Family of the Year Award back in 2006. What are your thoughts on how to share an active lifestyle with your children? Renee: Definitely the best way to raise active healthy children is to lead by example. I believe that if they grow up seeing adults active and having fun from as long as they remember, then that’s what they’ll expect to do when they are adults. When we first started out, the kids used to participate by playing in the middle of the track while I did the Tuesday workouts with Coach Bill. Kai was just potty trained and me or one of the other moms used to bring a portable potty just in case. Now that Maiya is 11 and Kai is nine, they are starting to participate too. They both have youth memberships and have done lots of the activities with Coach Andy. Andy has been so generous devoting his time to put on events for the kids, we are really fortunate to have him as part of our club. This past year they got to do IronKids and the USAT Youth events that were here in San Diego. Maiya and I just did the USWTS Super Sprint for the third year straight. She couldn’t swim the course without stopping the first year but this year she made me work! She was so proud to be the first finisher in the family division and rode on a road bike for the first time too. She’s already way ahead of where I was when I started. Gino: We really try not to push the kids and just encourage them to get out there and try. They both do a variety of other sports and activities so they don’t go out and train, instead we encourage them to go out to have fun. They will race when the opportunity is there. It’s always a struggle to fit in the kids different sports and activities, running our practice and finding time to train. You heard of “Soccer Moms”, well we are the Tri-Parents… the people who try to fit in a workout in-between and during our kids games. You’ll find Renee running circles around the soccer fields at different parks. During baseball season, I will set up my bike trainer right behind the dugout, pedal like a mad man while singing “Take me out to the ball game”… I think Kai used to get embarrassed, but now he knows that’s the only way I can sit for 2 hours to watch a Little League game. Craig: I’ve noticed that your kids names were copied by Osamu Chiba and Jessica Gehl. Their daughter Maya is 4.5 years old and their son Kai is just over a year old. What’s up with that? Gino: We were talking with them at the Aquathlon when Jessica was pregnant with Kai. We jokingly said “If it’s a boy you should name him Kai” and were surprised when they said it was actually one of their top choices. We saw Osamu when Renee did the Catalina Ecomarathon right after their Kai was born and my first question was “What did you name him?” They aren’t the most common names so it is pretty funny that they came up with the same names even though we hadn’t met each other until that continued on page 25
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The Crucial First Ride, continued build strength. ■ Assist the new rider up hills with pushes (assuming traffic conditions allow and you have the skill to do this safely). ■ Pedal with one leg at a time to benefit from the technique of isolated leg training. ■ Sprint up the road or to the top of a hill and then ride back, or drop back and then sprint to catch up. Way to Go! After a ride, always congratulate the new cyclist on his progress and welcome comments. As Gero notes, “They will have questions that you can hardly imagine, because you have been cycling for so long.” Finally, encourage the person to ride on his own between rides
with you. This will give him the chance to practice skills and gain fitness with absolutely no pressure. Just make sure he doesn’t go off the deep end and turn cycling into a physical and mental chore. This can happen when enthusiasm causes a person to boost their riding too fast. Firmly recommend an increase in time or distance of about 10 percent per week, with at least two rest days. (A portion of this material was adapted from the coaching manual for the Leukemia and Lymphoma Society, copyright 1999 by Arnie Baker, M.D.) Receive a FREE copy of the eBook “29 Pro Cycling Secrets for Roadies” by subscribing to the RoadBikeRider Newsletter at www.RoadBikeRider.com. No cost or obligation!
IT’S THE LAW, continued 116.220). Small claims court can be an effective tool to obtain justice in smaller cases. I encourage you to pay a lawyer to review your case and provide advance guidance in order to spot any pitfalls and legal issues that may come up in court. This article is only intended to be a helpful starting point. Besides the legal reference books mentioned above, I encourage you to read the small claims
provisions on the California Code of Civil Procedure and then talk to a small claims court advisor, as each state’s laws may vary. 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.
RACE REPORT: Avalon 50, continued could “smell the barn” (or maybe it was us… it had been a long day). The final five miles of descending was grueling on tired legs and feet, but we got down into town, and suddenly were around the corner to the final couple blocks down the Avalon main avenue and the finish line! Volunteers held a finishing tape for every single competitor to ‘break’ as they went across. Nice touch. We finished together, and after celebrating a bit, headed to wade into the healing 56 degree water of the harbor. I must say it was a great experience overall, and yes, one I would do again! I want to thank my friends in Team 50-for-50, new and old, for joining me in the fun and madness. It was great to see some other TCSD’rs out there, including Mike and Liam from Pulse Endurance. Next year, we will most likely have an even bigger TCSD group out there! Also, thanks to my wife Kris, who unconditionally, supports me in these endeavors. She endured a long day of shopping, spa-hopping, and cafes in sunny Avalon, all the time worrying about me on the course. Ultras can be hell on families (to be fair, she actually did no spa-hopping). A triathlete and marathoner herself, she was intrigued enough to consider entering next year. As an amusing aside, later in the evening as we were out on the town celebrating, she kept commenting to me how amazed she was that I was still awake. Indeed I felt very wide
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awake… even chipper. Then, later, as I stared at the hotel room ceiling wondering why the heck I couldn’t get to sleep after a 50 mile run, something occurred to me. I had slurped, gulped, and choked down about 18 to 20 gels during the race. “So what” you say? Oh, did I mention that my gel of choice is the super duper double caffeinated one? So laying there, I realized that I had consumed the equivalent of about 12 cups of coffee while out there on the course. Smart. Some final thoughts, because you have time to think about a lot of things out there. One thing I realized is this: 50 is the new 26.2. I mean, think about how mainstream marathons are getting. This does not take away from the accomplishment that completing a marathon represents, but many of those folks looking for new challenges are looking to Ultras as the next step. I believe that anyone that can do a marathon can do one of these. Think about it. And finally, after all that running, Tri season is upon us. New age group, good base training, great slate of races! Now where did I leave my bike last November? Post script: To see a short video of the race created and posted by Jon Davis, go to: http://tiny.cc/q0de5
Renee: I think I’d like to do an iron distance race some time in the future as well. Right now training would be impossible between both of us working with our practice and the kids’ activities. I also would like to be able to continue to train and race as long as I can. In the next couple of years I’ll have to step up my training so
Craig Zelent is sponsored by PowerBar, www.wetsuitrental.com and B&L Bike Shop. Craig is also a USA Triathlon Level 1 Certified Coach and can be reached at 760-214-0055 or tricraigz@yahoo.com.
Certified
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Craig: This was really fun getting to know you both better. You are both a great example for your kids and all of us. Thank you for sharing your story. Good luck to the entire Cinco family!
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Gino: Someday I’d like to do an Ironman. I’ve worked so many over the years and seen how much the athlete’s appreciate crossing that line whether they are one of the first or the last so I’d like to experience that.
A FitForPower Session is one of the most cost effective ways to improve performance and prevent injury!
Craig: What are your future goals with triathlon?
Maiya won’t beat me. Maybe if I stick with it until I’m over 70, I might be able to qualify for Kona!
Aquathlon.
858.270.1605 dean@PedPowerPerformLab.com
TCSD Conversation, continued
San Diego’s only Retül bike fitting facility, which utilizes 3D Motion Capture, Retul’s Zin (hand held digitizer) along with CompuTrainer’s SpinScan software.
Four years later, the emissaries again felt that mortals didn’t understand triathlon was next to godliness, and that to embrace the power of the sport, it needed a sign, a message, a mortal emissary. They studied the 326 people who went to the Ironman race in Kona in February, 1982, and chose their messenger. Movement would have had a hissy fit if they hadn’t chosen a woman, and if the miracle of miracles hadn’t been planned for the end of the race during the run on Alii Drive. After Julie Moss stumbled, fell, and crawled onto the podium of triathlon mythology that day, the sport was never the same. The emissaries sat back and smiled in their heavenly bleachers while admiring their handiwork. Well done, they agreed. Some people claim this mythology is all hocus-pocus folktales, but others swear they’ve been touched by Water, Circle, or Movement during races—like when you get a second wind, or when your cramp disappears, or when your worst rival gets a flat—receiving these gifts as if they came from the gods. You’ve gotta believe.
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telepathy. “How far?” the men asked each other. They planned a course to swim 2.4 miles across a bay, bicycle 112 miles around the island, and run a 26.2-mile marathon. They’ll need balls of iron to do that, Movement thought. You’re right. Anyone who does that will be a real ironman, Water thought to the others. Or ironwoman, Circle thought, throwing Water a disdainful glare. Give them time, Water thought. These are guys, you know. Now let’s direct our thoughts in unison. “What do we call the winner of this race?” one of the men asked. “What about an Ironman?” another said. The three celestial emissaries collectively sighed, slipped out of the bar, and returned to their perch in the heavenly bleachers. In 1978, fifteen guys in Hawaii staged this formidable race with each participant supplying his own road crew. Water, Circle, and Movement were on hand, flitting between each athlete to be certain they wouldn’t fail.
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Mythology, continued
Road Mountain TT Triathlon
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