INSIDE THIS ISSUE
MARCH 2011
TCSD Contacts Board Members Volunteer Committee Race Report
TRIATHLON CLUB OF SAN DIEGO
2 2 2 3
Weekly Workout Calendar Member Profile New Members Coach’s Corner: Fitness
5 5 6 6
TCSD Conversation Coach’s Corner: Nutrition It’s the Law
7 10 12
TriNews
2011 TEAM SOLANA
GETTN’ READY MARCH CLUB MEETING Wednesday, March 23rd 5:00 - 7:45 pm Special Guest Lesley Patterson Professional Triathlete, Coach, and Cinematographer. Location Rehab United/Carmel Valley 3323 Carmel Mountain Road, San Diego, CA 92121
MARCH DUATHLON MARCH 5th Saturday, 8:00 am Location: Carlsbad
MARCH TRIATHLON MARCH 19th Saturday, 7:00 am Location: Fiesta Island Refer to the Club’s website for the latest details.
Looking for coaching, camaraderie and fun while training for your first or next triathlon? As the title sponsor of the Solana Beach Triathlon coming up on July 24th, the Triathlon Club of San Diego and TCSD Cares are proud to announce the third annual Team Solana Training Team geared toward the first time to intermediate level triathlete. Team Solana is a special training group geared toward the first time to beginner/intermediate level triathlete. The program covers ten weeks leading up to race day, and includes entry into the TCSD Solona Beach Triathlon, over 25 training events and seminars, Team Tech-T, special deals on equipment, Team photo, a team transition rack at the race, and much more! TCSD Solana Beach training program to benefit TCSD Cares! The program requests a $350 donation to TCSD Cares. For more details, and to read about Team Solana 2009 and 2010, go to www.tcsdcares.org or contact the Training Team at stally@triclubsandiego.org.
and Sweepstakes This year, every TCSD Team Solona member will automatically be entered in to a sweepstakes after submitting a brief story about themselves and why they have chosen to be apart of this unique training group that supports TCSD Cares. PedPowerPerform Lab is sponsoring this sweepstakes and offering one grand prize, a first prize and a runner up. Refer to page 23 for additional sweepstakes rules, information and prizes.
2010 Team Solona
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
NEWSLETTER STAFF AND INFORMATION
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
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister
coaches@triclubsandiego.org
Erin Hunter 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
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
Publisher & Design/Production
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Sprague Design, Dean Sprague
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
bsotak@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Dawn Copenhaver dcopenhaver@triclubsandiego.org
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@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
(858) 270-1605 Editor
Contributing Writers Richard Duquette, Esq., Christopher D. Jensen, Heidi Huffines Lee, MJ Slikas, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
(760) 470-3947 (619) 867-2784
Race Series Points (Aqua, Du & Triathlon) Ironman Coach(es)
dsprague@triclubsandiego.org
(619) 987-8822
(858) 270-1605
(858) 733-0790
Swim Director, Open Water TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
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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RACE REPORT: Blue Lake Mulitsport Festival - Rotorua, New Zealand
By Heidi Huffines Lee
The race would be held on North Island in the town of Rotorua The journey to New Zealand began in Hawaii. One Sunday last November I was sitting on a beach in Maui, at a place called Blue Lake or “Tikitapu” in the local Maori lanfeeling sorry for myself. I know it sounds horrible, but I was there guage. There was a campground on site. As a backup, in case of for work, all alone, and it was cloudy day. There were no waves to inclement weather… I could always sleep in the rental car. I rentsurf and I'd broken my swim goggles. So there I was just sitting ed a Toyota RAV 4, which wound up being just perfect. I called bike shops in New Zealand for rentals. A guy named on the beach, watching the families on vacation, and thinking. Thinking about the upcoming winter holidays, and how I tend Jesse Voza at CycleStore in Auckland had some store demos that to hibernate in the winter. I needed to find some motivation to could be LOANED to me. For FREE. We made a date. I called him back no fewer than a dozen times just to verify – “…so we can train, to “tri.” Thanksgiving and Christmas were right have the bikes, right? For FREE? And you say they are around the corner, but it wouldn’t be the same this carbon fiber??” year… My dad had died last January, and these would Other than that, really, no plans be my first holidays without him. I was sad that I were made. I just wanted to do a wouldn't be able to see him or at least talk to him race, see some of New Zealand, sample on the phone. I would never hear his voice again. some food & wine there, meet some Just as I started to feel melancholy, my cell locals, and maybe meet Lance phone beeped. It was an email message from Armstrong… but sadly he cancelled just someone in the Triathlon Club. The email said a week or two before the race. Perhaps that Lance Armstrong announced his "longhe was scared to lose, or afraid of all his awaited" return to triathlon. I had read a cougroupies planning to show up from out of ple of his books, followed his career, and contown. sidered myself a fan - so this was exciting news. “How fun it would be to see that!" I In no time at all, departure thought. I clicked on the link in the email. I day had arrived. I had packed skimmed the article and saw the words what TCSD swag I could in “Sprint” and “New Zealand.” I order to make a goodwill geswould go. I have always wanted ture from our club to theirs – to visit New Zealand, and this was the Rotorua Association of a fine excuse. The race would be Triathletes (RATS). They told held January 30, 2011… Exactly me wetsuits were recomone year after my dad passed away. mended but not necessary. I would race in memory of him. In Water temp of the lake was an instant, I was on the race webabout 18 degrees Celsius, site. whatever that is in After a quick browse of a map of Fahrenheit I don’t know. I New Zealand and a brief check of opted to leave the wetsuit flight schedules, I registered right at home but I brought my there on the beach in Maui from my pu. NZ - Lake Tikita IM own helmet, bike shoes, iPhone. The entry fee for the Sprint of e m ho so at Blue Lake, al and pedals. And of course the walkie-talkies that translated to something like $27 US. Heidi and her rental I take on every camping trip. How could I refuse? As an airline Don and I arrived in Auckland, picked up the RAV-4, and heademployee, I can fly anywhere for next to nothing. This would be ed over to CycleStore to get our bikes. Jesse, the owner, set us up the perfect anecdote to get me out of my usual winter blahs. I gathered travel info and confirmed with a friend who was on 2 beautiful Storcks and offered us some great deals on jerseys. interested in coming along, “Don Pilsner.” I found the tri club I wanted to buy one of everything in his store… Except for the hosting the race on facebook and made contact. They were quite Gu – that stuff goes for $7 a packet down there!! We spent one night in Auckland to acclimate after 20 hours of friendly and gave me some valuable information on the event and the area. Turns out it would be their club’s 25th anniversary, and travel. We visited the landmark “City Tower,” had a good meal at the Weekend Festival would include an Aquathon, a 2K swim, and a restaurant downtown (Peter Gordon’s “Dine”) and a good night’s the Sprint Triathlon. The Sprint would have a “Retro” costume sleep at a comfy hotel (we chose Duke’s Midway Lodge, because continued on page 14 division. Perfect - I was in.
WWW.TRICLUBSANDIEGO.ORG 3
MARCH TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday March 10th, 6:00pm
Sunday March 13th, 8:30am
Monday March 21th, 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 gathering is specifically designed to introduce you to the sport of triathlon and TCSD. This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, network, find training partners, and learn the basics about the sport of triathlon! Did we mention free pizza & drinks? Non-members are welcome, no RSVP necessary!
The TCSD Real Beginners’ Bike Ride (18 miles) 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: Steven and Erin at coaches@triclubsandiego.org Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: http://tiny.cc/am6ea
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Non-members are welcome, no RSVP necessary! Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00 am Contact: coaches@triclubsandiego.org or Gordon sharksurfdude@aol.com
Meet up Location:
UPCOMING CLUB EVENTS April 9th TCSD Triathlon Fiesta Island April 23rd TCSD Duathlon Pine Valley May 14th TCSD Triathlon Fiesta Island May 19-22nd Tour of California Mt. Baldy Cyclepalooza
ALWAYS REFER
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300) map: http://tiny.cc/75zgc
TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx.
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
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Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
LINDSEY MEADOWS Member since: 2010
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
5:30 PM
Ocean Swim in Carlsbad
5:30 PM
Ocean Swim
•
•
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. Age group: F25-29
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
6:00 PM
“Track” Workout in Carlsbad, Coached session
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•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports,
2816 Historic Decatur Rd Suite 135. •
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).
Ocean Swim in Carlsbad
•
Location: Tamarack Beach. Location: Starting at Holland’s Bicycles.
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
•
•
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.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) 6:00 PM
Ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
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.
* Events subject to change/cancellation without notice.
Occupation: Student - RN graduating in May with a dual advanced practice masters degree. When not training, I enjoy: Right now school... and traveling. Favorite Local Restaurant: Sambuco, in Hillcrest. Before I Became a Triathlete, I was: A swimmer that tried to run and bike a little.
Contact: Dave Krosch, davekrosch@yahoo.com 5:30 PM
Status: Single.
Favorite Thing(s) About TCSD: All of the group workouts and how friendly everyone is! This really is a great club! Favorite Segment (swim, bike or run): Swim and bike Favorite Event/Tri: I really enjoyed the san Diego tri classic 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: I have only done two races so far, so no real rituals yet. Although learning from past experiences I Make sure my bike is in peak form in the transition area before the race!
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COACH’S CORNER: FITNESS MEMBER PROFILE, CONT Most embarrassing or disastrous moment: My chain falling off in the transition and trying to climb the hills in the Tri Classic wondering why it was so much harder today, only to find out is was because I had knocked my rear break off center so it was rubbing for the whole ride. My Equipment: Wetsuit: Zoot Bike: Holland/BH G5 Running Shoes: Nike Pegasus Equipment Wish List: A tower meter, Tri bike and a new wetsuit Can’t Race Without: Sunglasses, and I like to run with a hat. Best Advice: Have fun... That is what I do at least:).
By MJ Slikas
Training with Heart Rate Athletic heart monitors have existed for several years now, but it wasn't until relatively recently that the technology behind them, and the development of heart monitor training techniques came together to make training with a monitor both simple and effective for the average runner. While many runners own heart monitors, often they may not be using the devices to their full potential. Other runners do not own a heart monitor and are unaware of the benefits of training with one. Why Use a Heart Rate Monitor?
WELCOME NEW TCSD MEMBERS Mark Anderson Jenny Arroyo Jeff Barber Ray Barrios Kevin Barroga Shane Blatz James Blizel Dylan Boyle Valentin Bozov Andrea Braakhuis Joseph Brittain Zoe Browne Sonja Brun Ellen Bruno Riccardo Caruso Deana Casale Enrique Castelo Brian Chow Joanna Coker James Crichton Jeremy Cronin Lawrence Custodio continued page 7
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Heart monitors are devices that are designed for wear during strenuous exercise, and serve the purpose of measuring and recording your heart rate, while giving you instant feedback about the work level of your heart. The fitness of the heart is the key to one’s aerobic endurance sometimes called ‘cardiovascular respiratory endurance’. Both for health and racing reasons,
aerobic endurance is a point of focus for almost any runner. Heart monitors are one of the most effective aids for tracking and developing your progress on the path to increased aerobic endurance. 1) Accuracy And Ease: Heart monitors are the only effective way to track and record your heart rate over the course of an entire workout. Not only do heart monitors provide you with a complete record of your heart rate for the duration of your workout, but they are also more accurate than manual methods. Stopping during a run to count your pulse disrupts both your workout and your heart rate, and even the application of pressure to the carotid artery - perhaps the most common point for manual pulse detection - slows down the pulse. 2) Monitor Your Fitness: Cardiovascular fitness is the single most significant factor in your speed as a runner. Consequently, being able to continued on page 20
TCSD CONVERSATION WITH: Bryan Hill
By Craig Zelent
I had the chance recently to sit down and talk triathlon with TCSD member and owner of Rehab United, Bryan Hill. Please join me as we get to know this great guy who found his calling to help others at a very young age. Craig: I know you had a big soccer background. What was your soccer career like? Bryan: I grew up playing every sport I could, but at an early age began to focus on soccer, baseball, and golf. In high school I lettered in all three sports, but again my passion was soccer. I went on to attend the University of New England on a soccer scholarship where I was fortunate enough to be named a four time NSCAA All–American in soccer, 1995 Rookie of the Year and 1998 rn Cal. t paved road in Southe Player of the Year. I was the 1st Brian and friend Onyx Summit, the highes pick of the first round in 1998 and soccer game that night. We of course said yes was drafted by the San Diego Flash. I was fortu- and rushed to the game. Nothing felt out of the nate enough to play professional soccer from ordinary during the game and I played like I had 1998 to 2001. a thousand times. In the last few minutes of the I had a passion for soccer since I was five game we were down by a goal so my coach put years old and that was pretty much all I wanted me in goal as an extra field player similar to to do growing up. My older brother played and I hockey. I came out of the goal jumping for the wanted to emulate him. Even when I was seven, ball and I stayed in the air for what seemed like I played up two years for a short time on my an eternity. When I landed I was crossed legged brother’s club team. In high school my goal was slightly and landed on my right leg first. to play as a freshman on the high school team; Instantly I knew something horrible had hapI made the team and we won our second of pened. I felt the snap in my leg and was now three straight State Championships (my first). facing the opposite way. My femur had broken in In the summer of 1991, after my freshman year two, right in the middle of my thigh. I rememof High School I was playing and training for ber to this day thinking my career is over (mind two soccer teams (club team, Olympic develop- you I was only 14), my chance at the Olympics ment team). This was very intense training and is done, maybe they will just cast me and I’ll be fine, and I remember the pain like it was yesterwas around 6-8 hours per day. day. Craig: What happened next that would change A whole new chapter of my life began that your life forever? day, but all I could think about was how much Bryan: It was the weekend of June 8th, 1991 this sucked. I spent the next 5 days in the hosthat would change my life forever. I came off a pital with a surgery on June 9th, 1991 to place long hard week of training and our coach gave a titanium rod in the middle of my femur. During us the weekend off. A friend of mine on the those five days I learned a great deal about my team set up a trip to Lake Mead for a little water family, my new passion, and myself. First, my skiing. On the return trip we received a call from continued on page 8 another friend asking us to play in an indoor
NEW MEMBERS, cont. Bryan Diaz Mark Dixon Bradley Durant Hamid Ehsani-Nia Katherine Ellis Mark Forbes Kerri Fullam Jose Garces Kyle Garton Michael Goddard Jason Gray Daniel Heineck Chris Herrera Remy Hitt Justin Hobbs Kelly Holmes Gina Horath Alden Hozouri Jonathan Hughes William Hui Jonathan Hunter Nurjahan Hurst Julia Jankot Scott Joiner Ali Karbasi Justin Kirk John Kirk Martin Kropat Julie Krumdieck Kelsey Krumdieck Maya Land Richard Lansing Francois LePalud Cameron Lewis Matthew Mace Kevin Malone Lanie Markert Steven McBrayer Keith McConnell Kerri McWeeny Georgina Michael Ben Miller Gloria Molina-Estolano continued on page 18
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.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
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brother dropped everything in his life and spent those five days with me in the hospital (never left my side). The first night was the most painful experience of my life. I was hooked up to traction (a weight pulley system keeping my bone from separating again); lots of tears and screaming took place during that first night. I started to receive Physical Therapy the morning after surgery with the most basic of exercises that seemed as though I was pushing a car up hill. Each day my brother would help the physical therapist guide me, and she actually mentioned to him “you would be pretty good at this”. I eventually went home and amazingly was not prescribed any physical therapy. Today, that would probably be considered malpractice (smile).
pretty simple, they were huge in comparison to the one thing I was doing previously, soccer. And although I gained many hobbies and was becoming less selfish, the most valued gift I received from that experience was a best friend. Sean, my brother, and I became inseparable. Even our wedding photos have the same groomsman and of course he and my younger brother were my best men. That relationship has held strong for all of these years and will continue for eternity. Ultimately, I gained a better perspective on life. I learned to have better balance and to try to enjoy the moment. I still try my best to use these values in my life, my relationships, my training, and my practice to this day. Craig: How did you find yourself becoming a triathlete?
For the next several months my brother and I worked together on my exercises, learning to walk again, swimming Bryan: In daily in our pool, and 2001-2, I enjoying the thought of was injured helping others not have again playto experience what I did ing soccer all alone. I remember my (professionbrother and I talking in ally). I tore the hospital about how my ham“cool or rad” this job string commight be. We spoke of pletely. The working together someday team docand starting our own tor told me I place. It took me 14 and Tanner in Big Bear. was done for Brian with wife, Nicole, months to recover and play the year. I was losing my mind not playing so I soccer again with one more surgery a year after needed a distraction. A friend of mine, and the accident to remove the rod. In that time triathlete invited me to start swimming with her frame I completely changed as a person. I was as some rehab. I took her up on the offer. I once a soccer fanatic and drank, ate, and slept began swimming with her and found out that I soccer. A list of things I picked up in that year: was a much better soccer player than swimmer. I became the student body Vice President, was She mentioned to me that she would be racing a member of over 14 high school clubs, volun- in the Mission Bay Triathlon and thought that teered for many organizations, was a team man- might give me something to focus on rather ager for the baseball and soccer teams, became than not playing. I signed up and started traina skilled potter on the wheel, started a student ing (if you can call it that). I had a mountain helping students committee, made the honors bike from 1994 and a pair of running shoes. I society, co-produced three High School dances, have the funniest story. Sometime before the and many more. Although these things seem
Marcos de Niza) and was recruited for soccer by race I heard about TCSD the University of New and that they had a England in race in Coronado. I was which I definitely nervous, but received my knew I could do it. I physical theragot to the race and py degree. Then set up on the grass by in 2008 I the swim. Then I entered into a heard the most precious words ever, year-long inten“the swim is cansive program in celled due to poor which I received water quality we my Fellow of are going to do a Applied Functional duathlon”. I did- Bros and wives Science. There are at the Vega s Half Marat n’t know what only about 200 hon. that meant. Once I found out that it was runpeople in the world bike-run, I was happy, as running was clearly my that share in this title. It is like becoming a strength. I was surprised to find myself in the specialist in biomechanics. I have my USA top four on the bike (on a mountain bike). Cycling Level One Certification and will be About six miles into the bike a former TCSD receiving my USA Triathlon Level One License member, Jimena Florit, road up next to me in this year. I have taken several continuing eduthe aero position and looked at me wearing ten- cation courses in the 14 years I have been pracnis shoes, on a mountain bike, and still with my ticing physical therapy. bike lock wrapped around the seat post. She Craig: You started Rehab United in 2003. How kind of laughed and said I can’t believe it took has the business evolved over the years? me this long to catch you. I ended up finishing Bryan: In 2003, I started Rehab United in my in the top five and I have been doing Triathlons garage. I had several patients and then worried ever sense. that my referral sources would be concerned Craig: What type of education have you had? that my practice was in a garage. We started the Bryan: I grew up in Tempe, AZ (high school continued on page 18
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
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Representing Bicyclists is not just my job…
…It’s my passion!
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SPONSORS OF TCSD
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continued on page 15
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You’ve spent months training for the upcoming Ironman – you're right on track to really make your mark in the race – but suddenly you’re waylaid by a cold or flu bug. For more than a few triathletes, a seemingly trivial head cold has completely undermined preparation for a big race, leaving the athlete to wonder, what if? The fact is that rigorous endurance training and exhausting competitions can temporarily impair your immune system and leave you vulnerable to nagging colds that sap your strength and wreak havoc on your training and competition schedule. Colds are common after endurance events Endurance exercise and catching a cold often go hand-in-hand. Researchers following ultramarathon runners competing in a race in South Africa found that about one-third of the 150 athletes they tracked ended up developing an upper respiratory tract infection within a few weeks of the race. Among athletes competing in the grueling 100-mile Western States Endurance Run, about one in four reported cold symptoms in the two weeks following the event. And in over 1,800 runners competing in a full marathon, almost 13% reported coming down with a cold within a week of the race. What’s up with the spike in colds post-exercise? The theory is that the physical stress of a heavy bout of endurance exercise increases the circulating concentrations of stress hormones like adrenaline and cortisol. In the short term, these hormones help you meet the immediate physical demands of exercise. But the price paid is a temporary suppression of your immune system – often it’s just enough of a window of opportunity for a head or chest cold to take hold. So how do you reap the benefits of your training and compete in your events, without short-
circuiting your immune system? As it turns out, nutrition may help.
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Nutrition Strategies for Supporting Your Immune System An important strategy when you're training for or competing in an Ironman triathlon is to ensure that your diet provides all that you need in the way of nutrients and dietary factors to support healthy immune function: ■ Adequate protein in the diet is important because critical components of the immune system, such as antibodies, are made up of protein. The protein you eat is digested into amino acids. These amino acid building blocks are then absorbed and repackaged into the types of protein your body needs, including those proteins that support immune function. Protein also provides the amino acid glutamine, which serves as a fuel source for important immune system cells. Having adequate glutamine available helps your immune system launch an appropriate counterattack against pathogens that might otherwise put you under the weather. Essential vitamins and minerals are also important. These nutrients support the rapid replication of immune cells that is a critical step in warding off cold bugs and other infectious agents. Eating a wide variety of different foods, including plenty of fruits, vegetables, and grains can help ensure you get the nutrients you need. A case can also be made for a balanced once-a-day type multi-vitamin and -mineral supplement as an extra measure of insurance for consistently getting the essential vitamins and minerals you need to support your immune system. Calories are critical, yet many Ironman triathletes spend so much time training that there’s
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often little time left over to purchase, prepare, and eat the food needed to be their best. Also, some athletes make the mistake of ramping up their training while cutting calories to try to get leaner. Unfortunately, that can be a shortcut to the infirmary. Researchers have found that for endurance athletes, even a few weeks of dieting to lose weight can impair the function of your immune system. To ensure that your immune system stays strong when you're training hard or competing, definitely avoid dieting. Also, plan ahead and have snacks and meals at the ready so that inadvertent calorie shortfalls don't occur during periods of heavy exercise. Carbohydrate intake not only fuels your muscles, it also seems to play an important role in immune function. Studies show athletes eating low-carbohydrate diets who engage in prolonged strenuous exercise end up with sharp increases in circulating levels of the stress hormones. As stress hormone levels rise, the number and activity of key cells involved in immune function declines. Fortunately, consuming adequate carbs during exercise reduces the rise in stress hormones and seems to help offset their suppressive effect on immune function. Will more carbs translate to fewer colds? No one knows for sure, but it’s well documented that fueling with carbs during exercise delays the onset of fatigue and extends endurance, so the possibility of an added immune system boost makes carbs a no-brainer. A little extra vitamin C may help too. In two different studies, runners taking 500–600 mg of vitamin C daily for a few weeks before and a few days after an ultra-marathon had lower rates of upper respiratory tract infections compared to those taking placebo pills without vitamin C. Unfortunately, other researchers weren't able to replicate these findings, so definitive proof of benefit is lacking. Nonetheless, taking a daily 500 mg vitamin C supplement or boosting your vitamin C intake from fruits and fruit juices during heavy periods of training and for a few weeks before and after triathlon competitions may be a measure worth considering.
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Finally, the live and active cultures found in yogurt and some other products may be a helpful addition to your diet. Some of these beneficial microflora, often referred to as probiotics, have been studied and shown to support a healthy immune system. And, at the very least yogurt is a good source of protein for muscle tissue repair and carbs for muscle refueling.
Cold Prevention Checklist To summarize, do the following to help avoid the sniffles during heavy training or tough Ironman Triathlon competitions: ■ Make sure not to compound the physical demands of heavy training or competing by scrimping on calories ■ Consume plenty of carbs when training and competing: they not only increase endurance, they may reduce the immune system suppression associated with strenuous endurance exercise ■ Ensure that your protein intake is adequate so that your body has the amino acid building blocks to make the proteins you need for healthy immune function and the amino acid glutamine to fuel key immune system cells that defend against attack. ■ Eat from a wide variety of foods and consider a daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply of the nutrients needed to support immune function ■ Take in a little extra vitamin C during periods of heavy training and a week or two before and after competitions, as this may give your immune system an added boost ■ Put yogurt, yogurt drinks or other products with certain active cultures on your grocery list. These beneficial microbes may help support keeping your immune system healthy. Article courtesy of PowerBar’s website. www.PowerBar.com
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IT’S THE LAW: Reconstructing a Bicycle Crash SPONSORS OF TCSD
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NUTRITION
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12
By Richard Duquette, Esq.
Reconstructing a bicycle crash scene will help you win your case. Here are a few points to consider when analyzing your case. The physical evidence tells a story, like the defendant’s speed and point of impact. So, look out for the following items:
route signs, limit lines at intersections, absence of road surface debris or pot holes, obstructive vegetation. The defendants car mirrors, seat height and door car width obscuring vision. Document the time of day, as blinding sun contributes to crashes.
Skid Marks: The length and direction can be converted into speed. Photograph and measure them, as well as the type of road surface. The surface type and slope of the road factor into calculating the overall stopping distance. The smoother the surface the less friction, and the longer it will take to stop. This is called the co-efficient of friction. Look for crash debris, like broken parts in order to establish the point of impact.
Inspect the vehicles for evidence, inside and out. Look for paint transfers and dents to show how the vehicles collided. In a case involving a door opening into a bicyclist, look for interior ergonomic limitations, like the defendant driver’s inability to twist or see the on coming bicyclist due to a high head rest, mirrors, tinted windows, or a load in the back of a pick up truck bed blocking a rear view mirror. Does the defendant’s vehicle have a surveillance video? Buses do. Get it and help win your case. Make sure you obtain all the frames and synchronized video clock, along with the Mobile View II, III or other appropriate software program to run the video. As for the bicycle, verify the rider fit it well so as to maintain riding stability and the bicyclist’s maintained brakes worked.
Photograph and Measure the damage location to the vehicles. Speed can be determined by examining the crash damage. The location of damage also tells the point of impact between the vehicles, which helps prove the defendant’s inattention. For example, if the defendant turned squarely into a passing bicyclist, this is clear evidence of driver inattention; whereas if the damage to the defendant vehicle is to the rear of it when passing a bicyclist, it shows the vehicle driver changed lanes too soon. 3. Locating and Statementizing Witnesses will provide a “voice” for the physical evidence. Learning estimates of speed, time and distance can help prove the defendants negligent behavior, especially if there is limited physical evidence. Get as much contact information, should they move and need to be subpoenaed. Document admissions from the defendants like “I didn’t see you; I was running late, I’m tired, or on an errand for XYZ company”. Conversely, verify the bicyclist was attentive and his riding behavior was appropriate for the surroundings. Environmental Factors should also be documented like bike lanes, speed limit and bike
Once the crash scene is documented it is time to interpret the gathered evidence. (Maintain a chain of custody for each item gathered, documenting the date and time of collection). One of the most important factors of reconstruction is to determine the defendants stopping distance. If the defendant was traveling too fast for the conditions he was negligent; and the same rules will be applied to the bicyclist, to reduce liability or apportion fault. Stopping distance incorporates many factors, but here are few big ones: Reaction or Response time: This ranges from .07 to 2.5 seconds; with the average being 1.5 seconds. Reacting requires the defendant to perceive or see. This means he must be paying attention.
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Braking Time: Assuming the vehicle’s brakes are Below are a few basic examples of stopping in good working order, braking time depends on distances, which illustrate the slower that you the vehicle speed, and the road slope and sur- go the more time you have to avoid a collision. face condition. The direction of the vehicle also As an experienced bicyclist once said, “It takes counts. On average, a motor vehicle moving at a pro to go to slow.” about 20 miles per hour travels 29.3 feet a second (with a reacMiles/Hr Feet/Second Perception/Reaction Total Stop tion/perception time of or 1.5 or Distance 44 feet, netting a total stopping 10 14.7 22 feet 27 feet distance of 63 feet. Now, if the 20 29.3 44 feet 69 feet vehicle is a bicycle with cantilever brakes/pads (verses center pull brakes/pads, as opposed to disc brakes). Conclusion: The distance may vary depending on the brakes When you hire me, I may retain an expericondition (pads and adjustment). The same enced accident reconstructionist, bicycle mainapplies to a car or a truck, which is likely to tenance, handling, and rules of the road experthave different brakes than a car and is often if the case demands it. I have successfully litislower to stop if carrying a load or towing a gated cases using expert testimony. trailer. So the total Stopping Time for a vehicle fac- Richard Duquette is a California Personal Injury tors in the environment (sun, road) driver Trial Attorney who since 1983 has mixed law (attention) mechanical condition of the vehicle with his love of Bicycling and Surfing from Baja (brakes), as well as law. How the brakes were to Bali. He can be reached at (760) 730-0500 applied, including the direction of the vehicles, or email: rduquete@911law.com, web: when the stop occurred. There is a proper way www.911law.com. to engage brakes, so as not to lose control of your vehicle. (Ask me).
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Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com continued on page 14
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RACE REPORT: Blue Lake Mulitsport Festival, continued 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
of their kitschy guitar-shaped popped in. A few minpool). utes spent sifting Before leaving Auckland we through the racks yieldwent to The Warehouse, a store ed great results – a which I thought would be the Wonder Woman t-shirt NZ equivalent of REI but turned for me and a hideous out to be more like Big Lots. We neon “shortie” tri suit picked up some air mattresses for Don. Purchased and a large, flimsy-looking tent both for $4. for about $50. While in the store Rolling into Rotorua looking at gear, Don casually we detoured at the mentions that he “hasn’t ever Zorb, a plastic ball really been camping before.” you can get inside In the car as we headed toward and roll down a hill Rotorua, the radio announcer for fifty dollars. It broadcast that a cyclone is was quite fun to expected to hit the area over the watch, but I think Army thrift sore find. ion vat Sal his and Dan weekend. I would’ve had Mapquest showed the route to more fun across the street at the Agrodome take almost three hours, but it didn’t seem that shearing sheep. far. Most the roads there were curvy, one-laned As we pulled into the Top Ten Blue Lake highways but with plenty of lush green scenery. Resort Friday afternoon, the rain began. We We stopped a couple times to photograph sheep staked out the area and set up camp while and eat meat pies. On the way out of Auckland, wearing trash-bag parkas. The Resort would be we passed a Salvation Army thrift store, so we the site for the entire weekend of races. Despite
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the coming storm, the lake looked calm. It was dred people there, centered around the lifesurrounded by steep, tree-covered hills. Those guard hut, and we mingled. Don registered and hills would be the course for the bike and run chatted with locals while I took pictures. I was surprised at the number of kids entered in the during the triathlon. Bike racks were already set up between the race. Half the participants seemed to be colcampground and the lake. We went to the race lege-age or younger, with a good percentage expo then settled into camp early that night. I under 15. They looked strong and fast. It was a reverse format race, a 5.5K trail run had already decided to sleep in the car… The dilemma was – where to put the thousand-dol- followed by the 800m swim. Some runners wore lar loaner bikes for the night? They took up the their swim caps and goggles on their heads whole back of the SUV. I said they could stay in from the very start. I photographed everyone as the tent with Don. Don said we could leave they came out of the woods, and they all looked them out in the rain and they’d be fine. We pretty beat. “Must be a tough run,” I pondered, anxious about racing the next day. compromised, me curling up in the back of The race went well – the rental car with mine, and Don with his Don finin the tent. It was raining so hard as I got i s h e d ready for bed, I didn’t want to get out of strong, the car. There I was, curled over the flat checking air mattress with a manual inflator in the out the terback of the RAV, pumping like mad. I rain and changed into my briefing me pj’s in the on the course car… Windows afterwards. It all fogged up. I would be the brushed my same run course as teeth using the Sprint on some delicious Sunday, and he leftover LG ginwarned me of a ger-lemonadespot called “80 ale. I curled into steps.” After the a fetal position, Aquathon they spooning the served coffee and bike, and fell bananas. asleep. Must’ve Champion. I was headed back to been around Local Kiwi racers and Brian Rhodes, IM the campsite for a shower when my walkie10pm. The torrential rain continued all night, and winds picked talkie buzzed. “Ironman to Sprint Girl – I have up, rocking the car and waking me at some some good news. Report to lake side.” Once point. I thought to myself, “I really should go back at the lifeguard hut, Don excitedly told me check on poor Don in the tent… but it’s WAY that one of the local women we’d met owned a too nasty out to open the car door even just a bed and breakfast… and there was a room crack…” So I stayed put in my cozy sleeping available that night so we didn’t have to camp bag on my little air mattress. “If he needs any- anymore. I must’ve let my disappointment show, thing,” I thought as I dozed back to sleep, “he because he added, “At no charge. She said we will surely come to the car.” About 4am, I heard are welcome to stay there free since someone a knock and then felt water on my face. Don was else cancelled at the last minute… AND they in the car, crawling over me, soaked. So much have sheep…” So we packed up our camp and drove to the for camping! After a few more hours rest in the car we other side of town to a place called “Aria’s woke up to a beautiful, dry Saturday morning. Farm.” It was beautiful… a long driveway up to We walked down to the water’s edge for the a brick house and a huge yard. A young boy ran start of the Aquathon. There were about a huncontinued on page 16
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RACE REPORT: Blue Lake Mulitsport Festival, continued SPONSORS OF TCSD
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out to greet us, immediately offering to show costume. Everyone else took the race quite serime the chicken coop. The B&B is actually a ously – they were racing to win for speed. As I walked down to the water before the farmstay; they have chickens, sheep, swine, fish, cats, rabbits, and guinea pigs. Guests stay, help Sprint start, some people made comments. out with the animals, and share fresh farm meals “You’re brave!” I heard. I’m not sure if they with the Browne family. We weren’t there five meant brave for not wearing a wetsuit, or brave minutes before there was a plate of poached for wearing a bikini in my rather pasty, winter eggs on the table, and a couple glasses of local white state. I think I was the only woman in the race without a wetsuit, wine to drink. Perfect nourishment before the 2K and I felt it. The gun swim later that afternoon. went off and I swam. Our hosts, Chris and Kerris I came out of the Browne, are triathletes too. They water third from last, shared their home, their family, slow but not cold at their food, and their recovery bevall. I ran to transition erages with us. It was an ideal and began a quick place to stay - even better than costume change. I camping at the race site, I’ll admit. left the bikini top We warmed up in the hot tub and on, but switched played cards with the other guests out the bottoms, there Saturday night. carefully, to some On Sunday, we had an early breakold terry-cloth fast of Weet-bix cereal, Marmite on shorts. I put on toast, more fresh eggs, and some Milo the Wonder malted barley beverage. Chris and Woman shirt, and Kerris let us borrow some of their mistakenly only clothes to polish off our retro costumes Heidi. Powel and one of my leg warmfor the race. Don wore a green paisley Retro racers, Dan ers before pedaling off on my borrowed bike. I double-knit polyester shirt over his neon tri suit, and I borrowed a set of leg warmers was certain I’d had the slowest transition ever from the Browne’s daughter to wear with my (usually my best event!), but I didn’t mind. I authentic 1976 bikini. We looked ridiculous, knew the bike course was hilly, but I’d taken the especially because no one else had gone all out carbon fiber Storck out for a test spin the day for the Retro Race. We were the ONLY ONES in before at the farm and knew it would be capa-
ble. I had been riding more at home, too – weekend rides with TCSD friends on the Great Western Loop. I felt like they were there with me in New Zealand. I wish they all could have been! The bike course was beautiful. Rolling hills, a cool breeze, verdant, but with treacherous obstacles of fallen rock from the Friday night storm. About halfway through the bike course, while braking to avoid rocks in the road during a steep downhill, I noticed my bike brakes were reversed… the right lever controlled the front wheel. I wondered if all bikes in the southern hemisphere were similarly opposite. Up the hills, I pushed hard. I thought of all those folks I’d ridden with back home who ever helped me with a tire, tuned up my bike, yelled my name at a race, shared their water with me, or given me a hand on a steep incline. I thought of those moments and people that helped prepare me for this race. And all the other, more difficult races and situations that other people were struggling with while I was there on the bike. At some point during races I quit thinking and get that rare, razor-sharp focus: my only objective in the world right now is to get to the finish line. Or to finish the bike leg. Sometimes it’s as simple as to make it up this one hill, or just to turn that crank one more time before giving up. I didn’t give up. I managed to pass a few other cyclists. I felt strong. Maybe it was the awesome carbon fiber Storck I was riding, or the fresh farm breakfast …or because the people I passed were on mountain bikes. I don’t know. But I made up some time and it felt great. The run was another story – 5.5K around the lake on muddy single-track trails. I remembered to put on the second leg warmer at transition two, but didn’t really need it. The day had heated up and gotten muggy. Other racers yelled out to me at transition, “Well done!” “Go retro girl!” and “Yea Wonder Woman!” And I yelled back… I always talk during a race; it gets my mind off the pain. I was alone for most the run, surrounded by trees. I imagined I was being chased by Maori warriors. I tripped over rocks and tree limbs. It seemed to be taking much too long, and I couldn’t see anything for the trees. I wasn’t wearing a watch, so I had no idea of my progress or position. I listened for the crowd, the announcers, the applause back on the beach. Nothing… just the crunch of the twigs and mud under my feet. I still had a while to go. About the 4K point I rounded a corner and I saw it – 80 steps. Not sure if the name was accurate; it felt more like a hundred. I crawled up it. Thankfully at the top there was a water station and volunteers pointing the way. I got refreshed and overtook a couple of sweatcovered young guys. Minutes later the trail opened up and cooled off, and I passed an elderly woman walking a poodle. “Nice day for a stroll,” I said as I jogged past. “Indeed,” she replied. The trail curved again and began sloping downhill back to the beach. I could hear the crowd. “Go tri club!” I could hear it! I continued on page 23
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TCSD Conversation, continued NEW MEMBERS, cont. Christine Moll Rebecca Monte DeokBae Moon Peter Myers Darien Nguyen Dan Nguyen Brandon Norris Pedro Noyola Shawn Olin Monica Olson Esther Park Gary Peterson Vicki Podwell Brooke Psolka Allison Quach Jerry Reed Ashley Reese Raymond Regno Derek Rice Michael Rovins Dana Schoenwetter Kristin Scogin Ian Seiple Diane Serban Durai Shankar Shanna Siegel Jennifer Smith Brendan Sullivan KC Toomey Kelly Vasek IPaul Waid Guilian Wang Michelle Warburton Randy Waring Eric Wolff Michelle Yother-Johnson Bryce Zaffarano Melissa Ziprick
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Brya
We have seen business with 4 of us: my brother Sean, w n with Lesley Paterson afte orkout and th r a solid en a MTB fit that a majoriFront Office “do it all person” Debbie session ty of our athScott (the best mother in the world), letes’ injuries friend and partner Steve Tashjian (Sports come from too Performance Director), and myself. much time swimWe currently have three facilities ming, biking, and ranging from 4,000 sq ft. to 8,000 sq ft. running with too We have over 50 employees, and see little recovery and over 3,000 clients per month. We have restoration. We go grown tremendously in the last few through a compreyears. The primary focus of Rehab hensive performUnited this year is to get back to our ance assessment roots, put the customer first, build and then include and grow our core values (like being programs like “Trihumble, creating the best atmosStrength”, Pedal phere for the staff and clients, proPower, and Run-Fit in moting change and embracing it) so their training prothat people always associate Rehab grams. United with the idea of not just the best care, the best prevention, and the best energy and spirit throughout our environment.
Craig: What are some of the primary
This last year and half we partnered with Mike VanGilder and Brett Bloom. These guys are great and have helped us transform Rehab United into what it has become today. Craig: You have recently added coaching to the services offered by Rehab United. What Strength class. is something you’d llar athletes after RU TriRU crew: A group of ste like to see more reasons someone seeks out the services of triathletes do in preparation that would enable Rehab United? them to perform better? Bryan: Our primary referral to Rehab United is Bryan: This last year Brian Wilson and I (Rehab for physical therapy. We treat pretty much anyUnited) formed Catalyst Endurance Coaching thing and everything from post surgical, ten(CEC). We feel CEC is the first comprehensive donitis, sprains/strains, back pain, and so on. coaching platform that combines not only The fact that Rehab United treats from a funcsports specific coaching for Triathletes, tional biomechanical perspective allows us to Runners, Multisport, and Cyclists, but includes evaluate and treat almost anything. Clients also the injury prevention and wellness aspects with come to us for our supportive services: Nutrition each program to both improve our athletes’ (we have a sports dietitian), abilities, but also keep them healthy and safe. Active Release
Technique (A.R.T.), Massage Therapy (we have the Competitor Magazine’s Best Massage Therapist Erynne Hill directing our Massage, also my sister in law), Personal Training, Sports Performance (with classes like Tri Strength, Run Fit, Power Hour, and many more). The goal is to allow a client to come to one location to cover all of their needs from injury prevention, holistic health, performance, and rehabilitation. Craig: Your family is very involved in the business. What family members are on your staff? Bryan: In 2003, Sean and I begged Mom (Debbie Scott) to move out from AZ and run the financial side of the business. Fortunately she said yes and has been doing it ever since. My brother and best friend is my partner. My little brother has and continues to do some business development/marketing for us (Christopher Hill). Erynne Hill (Sean’s wife) manages our massage therapy. Craig: I’ve always known you to be a strong Christian man. How has your faith helped you through the challenges life offers? Bryan: Rehab United often uses the buzz phrase Mind, Body, and Spirit. It is essential for us to operate our business, life, relationships, and general awareness on the principles and values that we believe in. Faith is a big part of what drives me. I have experienced many difficult times in my career and life, like many of my clients, and having Faith and a belief that we are doing something that is bigger than us is essential. Making our focus about serving others is at the core of whom I am and who we are as a company. Craig: What is your favorite benefit of your TCSD membership? Bryan: My favorite benefit of being a TCSD member is being able to participate in all of the great events that are provided. My personal favorites are the cove swims and the aquathlons. I just feel grateful that I live in the mecca of the triathlon world where our Tri Club’s smallest event could be another club’s best. Craig: What are your goals for 2011 and beyond? Brian: My goals for 2011 are to “Crush Dreams” at my two 70.3 races (New Orleans and Portland), to find and maintain a balance with work, training, my kids (two dogs), and my wife. It is most important for me to be there for the ones I love, everything else has to be second fiddle. Rehab United has a ton of goals for 2011, but I am really excited to see our coaching (CEC) take off. We have 4 great coaches and have a ton of great athletes. We have “Team Excel” which is a group of athletes that train and have the same passions as the Rehab United mission. Craig: Bryan, thank you for sharing your story. You and the team at Rehab United are definitely helping not just the TCSD, but the entire San Diego community lead more healthy lives. 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.
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COACH’S CORNER: HR Training, continued track your cardiovascular fitness - not to mention tailoring your workouts to meet cardiovascular goals - is an extremely useful training tool. Measuring the work-rate of the heart is the most accurate method of determining how much benefit you are deriving from your workout (a discussion on how to gauge results can be seen in section III). Other methods, such as how hard one is breathing, or how tired one feels, can reflect other factors and give imprecise impressions of the effectiveness of your workout. 3) Prevent Over-Training: For many competitive runners, every week's workout regimen is essentially a seven-day dance along the fine line between optimal training and over-training. Using a heart monitor to avoid stressing your body too much means that you will maximize the efficiency of your training, while minimizing the opportunity for injury. Injuries are much less likely to occur when you are not over-taxing your body, and avoiding injuries is tantamount to avoiding setbacks in your training. While opinions differ on how much running is too much (we will discuss this more later), once you determine the desired intensity of your weekly workouts, you can use the monitor as a gauge. Are your recovery days really allowing your body to recover? The surprising answer, in many cases, is that runners' easy days are simply not easy enough. Use your monitor to stay below a certain ceiling, and you will avoid depleting your body's glycogen stores,
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ensuring that you will have the energy to perform your intense workouts with vigor and that you will not have to take unexpected days off from fatigue. 4) Prevent Under-Training: Though perhaps less common than over-training, some runners simply do not run hard enough, often enough. In this case, the monitor can function as a sort of coach, telling you when your body can handle more, and consequently, when you should pick up the pace. Set a minimum heart-rate goal for your run, and the monitor will sound an alarm when you have dropped below your target, telling you to work harder. 5) Pacing During Training: Perhaps the most obvious use for a heart monitor is to pace your training runs. Sometimes your time is not the best measure of how hard you are working. Different terrain, different energy levels, inconsistent distance measurements, and any number of factors can mislead you into thinking that you have performed well or poorly when the opposite may be true. Your cardiovascular performance is best measured by the work-rate of your heart, so pacing your training runs according to your heart rate is the best method of targeting your cardiovascular fitness as you do your workout. continued on page 23
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Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner Our Center Specializes in: ■
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COACH’S CORNER: HR Training, continued 6) Pacing During A Race: Some runners not only train with a heart monitor, but race with one as well. The monitor is a better tool for gauging effort during a race than mile markers, as the appropriate speed of each mile during a race can vary. Also, the monitor is indifferent to the wind, the paces of the other runners, the cheering of the crowds, the silence of lonely stretches that occur towards the end of some races, and any hills and curves; it is an objective observer that can help you maintain a consistent work rate, both over varied terrain and in areas where external factors affect your motivation and speed. Within
a racing context, a monitor is perhaps most useful in preventing you from going out too fast or working too hard early in the race. How do you determine your Heart Rate Zones? The best way to determine your accurate HR zones is a lactic acid threshold (LT) test. Also, heart rate formulas such as Karvonen Theory, Fit Formula are used in determining one’s training zones. MJ Slikas is an accomplished triathlete, head coach of Tri Smart Masters Swim Team based in Lemont, IL. She is also a USAT Certified Coach. www.trismartcoaching.com
RACE REPORT: Blue Lake Mulitsport Festival, continued sprinted out of the woods, over the sand, and across the finish line. What fun that was! I grabbed a mini-muffin and got out of the way. After the race we hung out and compared notes, waiting for the awards ceremony. It was fun to meet all their local club members and participants. There was Bryan Rhodes, past Ironman (Malaysia, UK, and Canada) winner. There was a 65-year old grandmother; a tattooed American expat gal my age; and an 11year old Maori boy who was first out of the water. They had young and old, big and small, all types. Their tri club even had their own “guy who wears toenail polish and/or skirts to club events.” Every club must have one… Awards were announced. They were giving away chocolates, swim gear, wheels & “tyres,” bottles of wine, and trophies for the first finishers. I’d seen the results – I finished in the bottom third… probably my worst placing ever. But it was the hardest sprint I’d done, ever. It was ok – it had been a blast. At the very end of the ceremony, the announcer had one last award. It was a prize of two limited-edition R.A.T.S. hoodies and a day pass to top local attraction The Polynesian Spa. “Will the guys from San Diego please come up to the stage…”
We had won for best costumes. The crowd cheered like mad. I felt the warm sun and my dad smiling down on me. A great festival, a wonderful group, and splendid prizes… but one thing is sure – NO club in the world has better races, people, food & swag overall than the Triathlon Club of San Diego. I was already getting homesick. We stayed in New Zealand a few more days, riding along the coast and wine tasting… Don took off for South Island to visit other friends and I took the long way back to Auckland on Surf Highway 45, visiting waterfalls and doing another race or two before returning to Southern California, to my home and friends, where I belong. Links & Info: RATS Tri Club: http://rats.org.nz/ Auckland Stroke & Stride series: http://swimrun.org/info.php Bike shop: http://www.cyclestorenz.com/ Lodging: http://ariasfarm.com/ Soundtrack: Nesian Mystik “Paradise” Food: http://tiny.cc/3tkl0 Wine: http://tiny.cc/9qgmn Facilities: http://www.exeloo.com.au/products.htm
TCSD Team Solana Sweepstakes Rules: To be eligable for this sweepstakes, you must be a paid member of the 2011 TCSD Team Solona Training Program AND submit a brief bio about yourself and why you joined this years training team. Pretty simple. Winners will be selected based upon the most creative, heart warming, funny, sad, enlightening story. All bios and stories (photos if you wish) must be submitted digitally to dean@PedPowerPerformLab.com by July 10th, 2011 - 12pm. Winners will be announced at one of the last pre-race get togethers or post-race party by July 24th.
Winners must indicate in advance which sponsor they wish to patrionize so the proper certificate can ge generated. Prizes: Grand Prize: $200 dollar certificate to any one TCSD sponosor and a Silver FitForPower bike fit courtesy of PedPowerPerform Lab. 1st Prize: $100 dollar certificate to any one TCSD sponosor and a half off any PedPowerPerform Lab service. Runner up: $50 dollar certificate to any one TCSD sponosor. Questions please contact: dean@PedPowerPerformLab.com
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED