INSIDE THIS ISSUE
MAY 2010
TCSD Contacts Board Members Volunteer Members TCSD Spirit
TRIATHLON CLUB OF SAN DIEGO
Announcing the 2nd Annual TCSD Solana Beach Training Program to Benefit TCSD Cares! The Solana Beach Training Program will be an 8 to 10 week program of events, seminars and training leading up to race day on. Many members of the original Team Solana from 2009 will be volunteering as coaches and mentors. The cost of the program is $350. The program begins the week of May 17th, but latecomers can start any time in the first two weeks. To reserve your spot (no commitment required) and sign up on our roster go to www.tcsdcares.org and click on ‘Team Solana’.
Complete details available on the TCSD Cares’ website.
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Member Profile Weekly Workout Calendar TCSD Conversation New Members
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Coaches Corner - Swim TCSD Swim Leaders Event Review: SDCBS Coaches Corner - Run
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TriNews
“You have the right to remain silent.” Geez, how did I get caught up in this mess? “Anything you say can and will be held against you.” They’ve got the wrong guy. I keep telling them. “You have the right to an attorney.” I don’t need an attorney. I need them to realize the truth. Under the amber light of a street lamp, I felt a hand guide my shoulder into the back seat of a police cruiser as the voice continued reciting my Miranda rights. With my hands cuffed behind me, I could not wipe the perspiration pooling around my eyes. Sweating this profusely, why don’t they believe I was out for a long run, not here for a drug pick-up or whatever trumped up charges they’re arresting me for? So what if it’s two AM. I was half-way through a ten-mile run, that’s all. It’s not a crime to run at night. The cackle of voices on the police radio
interrupted my thoughts as the two policemen prepared to drive me to the station. I glanced at the scene I was leaving on a mid-town corner reputed for illicit activities—three police cruisers with lights flashing, and a half-dozen cops talking to two men and two women. The police had separated the men and handcuffed them. The women clad in tight party dresses and high heels stood to the side. I presumed they were prostitutes. One of the women seemed familiar. She was young, perhaps in her teens still. I studied her for a few moments, trying to figure out what I recognized in her. My early morning running route on other days took me by a high school where I often saw both boys and girls sports teams out for runs. Is she one of the girls from that school? Certainly no high school athlete would be out soliciting in this neighborhood after continued on page 3
CONTACTS
TCSD BOARD MEMBERS
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president, Thomas Johnson.
President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Farah Hedwig
fhedwig@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Steve Koci Farah Hedwig Dean Rosenberg Steve Tally
coaches@triclubsandiego.org fhedwig@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel Director
Michelle Panik
mpanik@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Anne Fleming Dawn Copenhaver
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
(619) 668-0066
(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
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Sprague Design, Dean Sprague
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
dsprague@triclubsandiego.org
Open Water Swim Director
Nikee Pomper
npomper@triclubsandiego.org
(858) 270-1605
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Editor
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Kevin Koresky
kkoresky@triclubsandiego.org
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production
Dawn Copenhaver dcopenhaver@triclubsandiego.org Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org Contributing Writers Barbara Javor, Dr. Jason R. Karp, Michelle Panik Nikee Pompe,r 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 Newsletter Publisher or Editor. Need by the 12th of the month for publications/consideration. Thanks for sharing!
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Lisa Rehberg
lrehberg@triclubsandiego.org
Masters Swim Coach
Mickey Murad
mmurad@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Web Administrator
John Hill Buck Williamson
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
Help Wanted:
(858) 270-1605
(858) 733-0790
Pot Luck Chef & Supervisor
We’re looking for a head chef/supervisor for the upcoming TCSD last Friday of the month Pot Luck Swim held at La Jolla Cove.
Duties: Food shopping, cooking-BBQ style once a month. If you’re interested in being a hero/a God for the summer, contact Thomas Johnson, tjohnson@triclubsandiego.org, for complete details.
Night Runner, continued midnight, would she? At that moment she glanced at me, and our eyes locked for a few seconds before she looked away. A fleeting thought flashed through my mind, like a déjà-vu moment, but it faded before I could recognize it. The police returned to the cruiser and drove me to the station. During the ten-minute ride, I replayed the evening’s events over and over again in my mind. I couldn’t figure out what went wrong. It was like I literally ran into a trap. I normally work the graveyard shift, ten to six-thirty AM, and I often run late at night on my days off. Usually I run well-lit routes on or near city thoroughfares that lack traffic after midnight. Tonight was no different. I must have run this route dozens of times in the past. When nature had called, I had headed to a restroom at an all-night gas station. It was a few blocks further down on my route at an intersection where I’ve often stopped for a break before starting to loop back. I popped inside the pit stop. As soon as I opened the door to resume running, boom! Three squad cars converged as if they were expecting me. I stared out the window as we rode. Maybe this was where I’ve seen the young streetwalker before. I’ve certainly seen ladies of the night
along the route of my late night runs, but I’ve never made eye contact with them. I probably wouldn’t know one from the other, but this girl is somehow different with her straight, flaxen hair and…. I shook my head. Never mind. That’s not my problem at the moment. Did the police think I was soliciting a prostitute when they arrested me? They didn’t even mention a specific charge. Because my experiences with arrests and police stations were entirely from TV shows, I assumed they would book me, run me through fingerprinting and mug shots, and then force me through an interrogation. At two-thirty AM, the station did not seem to be bustling with crime-stopping activity, so I assumed this would go quickly. Instead of processing me as I thought they would, a cop led me to a small, empty interview room with a table and three chairs. I still wore the handcuffs. “Don’t move,” the cop said as he stood at the door after guiding me inside. “Someone will be watching you through the two-way mirror.” He pointed to a large glass pane on one of the walls. “Someone will be in here shortly to talk to you.” He left and closed the door. Alone in the stark room, I began to shiver. My sweaty shirt and shorts had grown clammy in
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SHOW OFF YOUR TCSD SPIRIT! Melissa Stokely shows off her TCSD Spirit at 2010 Lavaman, Kona Hawaii.
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
WWW. TRICLUBSANDIEGO.ORG 3
2010 TCSD AQUATHLON SERIES ANNOUNCED Can’t wait for the weekend to race? TCSD’s Aquathlon series is a perfect way to get that mid week competitive fix. Once again the title sponsor is Kashi, who is celebrating their 25th anniversary. Located at La Jolla Shores, the series takes place from May through October. The races are once a month and take place on a weekday, starting at approximately 6:00PM. For anyone not familiar with an Aquathlon, it is set up as a swim then run race. The race starts in front of the Marine Room Restaurant on the southern end of La Jolla Shores. Racers will swim straight out from the shore, turn right and head up the coast, eventually turning right again to head back in for a grand total of 1000m. Once back at shore, participants will throw on their running shoes for a 5k run consisting of two trips down to the Scripps Pier and
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back. After the race, everyone is treated to a great dinner and a lottery for prizes from our great sponsors. These races are some of the highest attended events in the club, including our July race the McCannMan which is held in memory of our former President Jim McCann. The Aquathlons are a great way to take advantage of the beautiful summers we have here in San Diego, and an excellent way to meet tons of other club members. 2010 Race Dates* May 20th June 17th August 12th September 9th
July 15th October 14th
*Dates subject to change without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR MEMBER PROFILES MAGGIE & TRENT SAKAMOTO Nickname: Magpie / Chino Members since: December 2009
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome. Ocean Swim in Carlsbad Ocean Swim
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
5:30 PM 5:30 PM
•
•
Location: La Jolla Shores. •
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
Track Workout
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com •
Location: Tamarack Beach. •
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Pool Swim (long course) in La Jolla/UTC
•
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
6:00 PM
Ocean Swim
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) •
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
4:00 PM
East County Trail Run; various start locations in Mission Trails Regional Park, Contact: Florian Hedwig for specific week’s information (619) 820-2388,
When not training, I enjoy: Eating =) and walking my dog Sam. / Spending time with my wife & dog(sam), riding our motorcycle, surfing, just doing stuff and being outside. Favorite Local Restaurant: Sam Wu's in Kerney Mesa.
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Status: Married Occupation: School bus drivers, best job because we usually get a 4hr break in the middle of the day to train,
Location: UC High School, 6949 Genesee Ave. •
Age group: F 50-54 / M 40-44
Before I Became a Triathlete, I was a: Recreational mountain biker, ran (kinda) and always wanted to do a triathlon, but was afraid of the swim. / Longboarder. never thought or wanted to do a triathlon until my wife Maggie, told me I did.=) Favorite Thing(s) About TCSD: All the coaches at the JCC, I had never swam in a pool before a month 1/2 ago. / All the super friendly (and helpful) people. There are so many workouts/things to do everyday of the week, its hard to choose. Favorite Segment (swim, bike or run): The bike because I (Trent) just got a new Orbea! Probably best at the run right now though. continued on page 7
or surfingflo@gmail.com.
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MAY TCSD MEETINGS, RACES, CLINICS & RIDES
MAY CLUB MEETING TBD
MAY TCSD AQUATHON Thursday, May 20th 5:00 pm check-in/setup begins 6:00 pm race start time Where: La Jolla Shores
NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, May 6th, 6:00 pm
Sunday, May 30th, 8:30am
Monday, May 24th, 6:00 pm
This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
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! If you are a beginner racing at the Spring Sprint in May this talk is a must! NON-MEMBERS WELCOME!
Contact: Questions or comments can be sent to beginner coach Farah Hedwig, ftmirza2002@yahoo.com
MAY TCSD TRIATHLON Saturday, May 22th 5:30 am check-in/setup begins 7:00 am race start time Where: Fiesta Island
Always refer to the TCSD web site for the latest and most up to date information.
Where: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517
We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Contact Bill Gleason and ’the Steve’s’ at coaches@triclubsandiego.org Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Where: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300
TRANSITION CLINIC
How about sharinG those Race reports? The TCSD newsletter would love To Publish your story and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Saturday, May 29th, 11:00 - 12:30 am Transition are the 4th leg of a triathlon. This clinic will teach you techniques and secrets to gain “free time.” Complete details available on the TCSD website Where: De Anza Cove - Mission Bay Park
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TCSD CONVERSATION
By Craig Zelent
I had the chance recently to sit down and talk triathlon with long time TCSD member, Dr. Jonathan Toker. Jonathan’s TCSD years have covered the entire spectrum from beginner to professional triathlete. In addition, Jonathan has developed the SaltStick line of products which should be a staple in any endurance athlete’s nutrition plan. Please join me as we get to know this fascinating and fast entrepreneur! involved both the joys and trials of dealing with snow. Jonathan: Triathlon was really my first “sport”, I went to at least at a competitive level. As a youngster, M c G i l l I spent a lot of time outdoors doing sports like University for skiing, snowshoeing, canoeing, swimming, an undergradchopping wood, walking on trails- really, what uate degree in one would call being active but nothing at an Chemistry and organized, competitive on a whim, level. I had an old 10 applied for speed racing bike that graduate was way too big for me school at for a long time and didThe Scripps n’t get used much. Research When I was 15 I bought Institute my own mountain bike, (TSRI) in La but used it only to ride Jolla for to school and around which I was town. I was also an avid granted gymnast with a trampoadmission. I line at home (Costco was the only model!). I attribute my one in my strong climbing skills to Training with Mecca (Chris McCormack), Sydney and France class who well developed quads wasn’t of legal age to drink when I came out for from hours of jumping on that thing. I never ran the interview! I moved to San Diego in 1996 with any degree of interest until I was about 22. with 2 suitcases, 2 bikes, and an electronic keyMy first running workout was with TCSD track coach Tom Piszkin (inventor of Titanflex bikes) board and settled in UTC La Jolla and began my in 1998. He didn't know what start group to put serious graduate studies in chemistry. That lastme in, and I had no idea either. Tom: "How fast ed about a month before I caught the bug of the outdoor life in California. I bought a used can you run a mile?" Me: "I don't know!" aluminum road bike (60cm, way too big!) and Craig: You are originally from the Canada; what joined the San Diego Bike Club (SDBC) rides brought you out to California? from UTC, learning how to ride in a pack. Jonathan: I grew up in an English-speaking Actually, learning how to ride on a road bike. area of Montreal and went to school in town, Yes, I still remember being unable to unclip at but my fondest recollections involved weekends a stoplight and falling over. In 1997, I started and summers out of the city at our cottage, to swim at the Shiley Health Center and every about an hour north and in the mountains. now and then went jogging on the trails in Summers were spent running amuck having Torrey Pines. Meanwhile, I continued to study adventures with my brother (5 years my senior) continued on page 8 and staying close with my family. Winters Craig: What was your sports background before triathlon?
MEMBER PROFILES, continued Favorite Race/Tri Event: Our first tri will be the Spring Sprint. We’ve done several P.F. Chang Rock’n’Roll 1/2 marathons in Phoenix. PR/Best Race: 2:53:42 / 1:58:01, P.F. Chang Rock’n’Roll Half Marathon in Phoenix. Most Embarrassing or Disastrous Moment: Met a group at the start line of the Long Beach marathon (my first & only marathon) to run with only to find out at mile 10 they were only doing the 1/2 distance race. Mentally took the wind out of my sails but regrouped at mile 15 and finished! / A year ago I couldn’t bend over to tie my shoes. I knew then I had to make some changes so, I totally changed my diet, started exercising and lost 35lbs. My Equipment: Wetsuit: Quintana Roo Bike: Quintana Roo / Orbea Running Shoes: Nike / Newton Equipment Wish List: ??? Have everything I need. / A younger body. Can’t Race Without: Each other. Best Advice: Join TCSD!!!!.
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TCSD Conversation, continued TCSD NEW MEMBERS Celso Aberin Dan Albosta Christian Alvarez Lane Anderson Maria Aranes Kathryn Araujo Aaron Batiste Bella Bauer Amanda Behnke Elizabeth Belk Jason Boettcher Kris Bogdanvos Patrick Brown Tom Bulone Robert Buntin Michael Buonomo Kim Caterina Christopher Cayce Dan Chapman Arno Chrispeels Arno Chrispeels Lulu Collins Brian Compton Alicia Cushman Katarina Cuvalo Sarah Darmody Luis De La Vega Wayne Delport Nicole DeMore Lydia Dobbs Patrick Duncan Blaine Egan Jaclyn Elkin Catherine Engler Gary Evans Keith Fletcher Nathan Fuhrer Andrew Georgitsis Stacey Gera James Gilb Talia Glass Frederick Grand Arlene Hady Daniel Hagarty continued on page 9
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and begin my research towards getting a Ph.D. in chemistry. So the athletics were a great way to balance the cerebral work with some activity, with the added bonus of exploring the bounty of San Diego’s beauty and also a great way to meet people outside of TSRI. Craig: What led you to take up triathlon and when did you join the TCSD?
to say, there was a monthly club meeting later that night at the La Jolla Fire station just up the street, with Baywatch star Alexandra Paul as the guest speaker. I played to the sunset and decided afterwards to check out the club meeting. I don’t usually make impetuous decisions, but that night I joined the club, got my
Jonathan: By 1998 I had settled into a routine of riding on the weekends, either with SDBC or with a postdoc from Sweden. Our rides usually involved heading up to Escondido and lon. u Nautica Triath a Florit at Malib en m 395N to Ji d an n, an e and Jim McM Gopher Canyon Jonathon, Dee De free De Soto singlet and decided “What the and west to hell, I might as well try a triathlon someday”. I Oceanside and south along the coast. We rode think that was in May, and by June I did my first with water only, and stopped once only, in club race at Glorietta Bay. The night before the Oceanside overlooking the pier, to eat some race I couldn’t sleep- you can’t imagine how dark chocolate. No energy bars or sports drinksnervous I was, replaying the transitions over in when I think of those days it is hard to believe my mind. I had never even watched a triathlon we ever finished the rides! Afternoons we usubefore, so I had no real idea what I was doing. ally spent recovering on the beach. I had startI had a blast- though my legs felt like jelly after ed swimming with the Master’s group at Shiley riding, I did pretty well, except I forgot to menduring lunchtime, beginning a conversion of tion that I did the entire swim breaststroke. So breaststroke to some semblance of crawl. I I past a bunch of people on the bike and probcould not swim 25 yards front crawl. I loved the ably lost a few spots on the run. But I was water. I was just really slow. hooked. One Friday evening I was at La Jolla cove with I signed up for the Carlsbad triathlon in July my violin around 6pm, headed to one of those 1998 as my first real event, and I remember the little cabanas overlooking the water and the day before the race at the expo, Gurujan walked sunset to play some music and enjoy the me through the entire race, twice, including the evening. I happened upon a group on the grass transition area, the rack setup, etc… I raced in suiting up, laughing, chatting- they seemed to a Speedo and TCSD singlet on a new Trek 2300 be having such a good time that I asked what Carbon-Aluminum bike with Zipp wheels- yes, I they were doing- It was none other than Jim was already a tri geek. After the race, I rememMcCann himself (or so my memory tells me) who ber overhearing two guys talking…“hey, did told me about the weekly cove swims, and the you see that kid who was swimming breastTri Club of San Diego. Furthermore, he went on
NEW MEMBERS, cont.
stroke?”. If you haven’t already guessed it, that kid was me, and between a slow swim and cement legs off the bike, I managed a solid 5th in my age group- I was ecstatic.
were also Jim McCann's Borrego camping trips, especially the mountain scramble and marshmallow fights. I am fortunate to remain good Craig: What are some of friends with your favorite old school many of those memories of your early TCSD I met in the days early days Jonathan: TCSD was only including about 300 people when I Dave Krosch, joined in 1998, and I got to Preston know many of them pretty Drake, Bill quickly. Club races G i b b s , had about 30-40 Osamu Chiba, Dee people max and Dee McCann (and the upsetwere very low-key ting loss of my very good affairs. My fondest friend Jim McCann in 2007) recollections usuand others. I guess I should ally involve food, take this opportunity to admit including Bob that I am fully to blame for all Rosen’s annual the TCSD emails members Labor Day bike receive, when I started up the ride and Cowles Yahoo!Groups newsgroup in mountain run1999 we started with just the BBQ, the postboard members to test it out. race potlucks, Race images; IM Can ada 2002 an The group now numbers nearly d IM Kona 2 and the cove 000. 1,800 subscribers! potlucks. Post-cycling Souplantation Craig: Those were the days! I refueling (Craig, I know you loved these too!) have fond memories of doing 100 mile rides are also high on the list. My favorite events
Alaina Hale James Hamilton Lauren Hanna Elizabeth Harrell Gerry Hong Shannon Howell John Jardel Katie Kamnetz Christopher Kanaar Nara Kayne Amanda Keating Brian Kemp David Kerr Trish Kerr Cassidy King Jeffrey Kirkeeng Peter Latteier Doug Layne Ed Liebowitz Jonathan Long Jeremy Long Rebecca Long Amanda Lorenz Leonardo Madrid Liberty Mann Chris McGivern Linda Medina Esther Merkoi Erika Mitchell Dionne Mochon Johnny Moreno Megan Munoz Leslie Myers Sonja Nash Arlo Nugent Shigeru Okumura Steel Olson Robert Owens Alissa Parish Tiago Pavarini Gregory Phelan Christopher Pitzak Joshua Poe continued on page 10
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TCSD Conversation, continued NEW MEMBERS, cont. Betsy Polacheck Jim Ponder Dustin Purdy Sonya Quintanilla David Reiley Cory Reynolds Brad Rivera Randy Rockwell James Rogers Joseph Ryan Richard Savitz Lisa Schechet Ken Schulte Tim Shields Randolph Siwabessy Brooke Skora Grayson Stalvey Robyn Stuhr James Toledano Tammy Villalobos Henk Visser Barry Wheatley Tyler Willingham Walter Wilson Patrick Winter Jill Witkowski Martin Witt Eric Woltz Christopher Woods Alexis Zabaco Heather Zumbahlen
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with you and then we’d nearly put Souplantation out of business with how much we would eat. What World Championship race have you done and how did you do? Jonathan: I’ve only raced ITU Worlds once, in 2001 as a member of Team Canada. I qualified at an Olympic distance race in Drummondville, near Montreal, and proudly wore the Canadian team uniform in Edmonton. I remember meeting Thom and Laura McHale of Team USA for the second time (the first was in 2000 at Ironman Hawaii) and they made me feel at home swimming in the duck pond of Hawrelak park. It was a cool experience but I was a bit turned off by the commercial aspect of the national teams. Craig: What Ironman distance races have you done and how did those go for you? Jonathan: In March 2000, I had a huge bike crash at a bike race in Camp Pendleton and severely broke my collar bone and elbow. After surgery (Thanks, Roger Freeman, MD!) I was told that I might not be able to swim well again. Well, I went on to race the La Jolla Half marathon in April, the Rock ‘n’ Roll Marathon in June and Ironman Canada in August. As my first
Ironman, I had only hoped to finish, but ended up in 9:49 and a spot to the big show in Kona. I’ve raced a total of 9 Ironman events including twice in Kona (very rough days at about 10:50) and a PR at Ironman Brazil in 2004 of 9:13. Each race became easier. I could barely walk for days after my first Ironman and I fainted in the medical tent after Ironman Kona in 2000 but by 2003 I was back to some training within a week. I never did accomplish my goal of going sub-9:00 but came close with a 9:18 at Ironman Canada while I was ill. Craig: What was that like to win your age group at Ironman Canada? Jonathan: I’ve raced Ironman Canada 3 times: 2000, 2001, and 2002 with solid finish times each year. As an event in my homeland, I always felt very patriotic standing on the podium. After winning the Wildflower Half Ironman overall amateur title in 2001, I decided to “go pro” in 2002. Now step back for a moment to consider that just a few years prior I had never done a triathlon, swam only breaststroke, and had never done a track workout. So winning my age group at Ironman Canada in 2001 was very spe-
cial for many reasons. I had a really tough time recovering and racing Kona so soon afterwards however, and so it was in 2002 when as a neopro racing Ironman Lake Placid, I qualified to race Kona as a pro (through a roll-down slot) and I decided not to race the Championship race for a third year in a row, but rather to take some time off and train better for a future performance. I haven't taken a spot for Kona since... Craig: You have done a lot of triathlon traveling in your time. What advice would you want to share with people who are considering an international triathlon? Jonathan: I’ve been very fortunate to have traveled to 48 countries so far, and triathlon has added a few to that total. International destination races are always fun because of the unexpected. Last year for example at the Challenge France, they kept athletes from moving past the deep water start line by shooting a full-blast fire hose along the line, showing no mercy and pelting people in the face if they went ahead of the line. Our pack still started before the gun, but at least we all started on the same line. At Ironman Brazil in 2004, race officials were still setting up the timing mats for the swim exit while we were on our first swim lap! Foreign hospitality can often be very welcoming and if you approach race travel with an open mind and attitude that the race is but one small part of the trip, the world is your oyster! Craig: For many years, my wife Laurie and I both have been religious users of your SaltStick products. How did the SaltStick line of products come to be? Jonathan: The original concept for a capsule dispenser developed in 2002 as part of my professional triathlon racing needs... the age-old problem of where to keep electrolyte capsules. I had experienced serious cramping issues during any event longer than a half Ironman, and had found the best solution was a mixture of electrolyte capsules, potassium and magnesium tablets. The engineering of the SaltStick® dispenser took 4 years and the contributions of a
San Diego machine shop, other professional triathlete testers, and hundreds of hours of effort. During the development of the dispenser, I decided to put my Ph.D. in chemistry to work and to formulate a science-based electrolyte capsule instead of trying to "make do" with a mixture of existing products. SaltStick® was developed as a study of scientific literature on electrolyte loss in sweat, highly bioavailable ingredients, and field testing. SaltStick Caps have since become the accepted standard for electrolyte replacement capsules. The first dispenser prototypes were shown at the Interbike industry trade show in Las Vegas in September 2005 and used by top athletes at the Ironman World Championship in Hawaii a few weeks later. The first commercial sales were at the California Ironman 70.3 event in March, 2006. SaltStick® products are now sold in over 20 countries around the world. Craig: What is unique about SaltStick? Jonathan: SaltStick is the only electrolyte capsule that was formulated to closely resemble the electrolyte profile lost during activity, with the right amount of sodium, potassium, calcium and magnesium available in a form and quantity the body can absorb. I know this sounds like a marketing piece, but when you have the past 4 years male winners and 9 of the top 15 pro men at Ironman Hawaii in 2009 using the product and knowing that I don't pay any of them for sponsorship, I think you can make your own conclusions about the functionality of the product. SaltStick Caps is also the only electrolyte replacement that contains vitamin D that helps the body with the absorption of calcium. I've also gone far beyond expectations by ensuring that each and every lot of SaltStick Caps is tested to be free of banned substances (per WADA and the IOC standards) so even age-groupers can be assured of a clean product. The capsules are made in a pharmaceutical-level facility (GMP certified) and the vegetable capsule contains just electrolytes: no
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports Contact: Scott Porter (858) 481-4148 www.blinkers.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes.com Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A San Diego, CA 92107 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off everything excluding labor, 15% off clothing.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products. continued on page 12
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WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
COACHES CORNER: Prepare Yourself For Open Water Swimming By Nikee Pomper
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10% off.
TitanFlex Bicycles Contact: Tom Piszkin www.titanflexbikes.com Discount: 10% off cash payments.
The Triathlete Store 14041 Midland Rd, Poway, CA 92064 www.TheTriathleteStore.com (216) 849-5468 www.TheTriathleteStore.com Discount: 10% off CODE: TCSD when using the website.
COACHING & FITNESS
Annullo Sports Academy Contact: James Branham 10671 Roselle Street San Diego, CA 92121 Email: coaching@annullo.com Discount: 10% off on all services and products.
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts. continued page 13
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When practicing in a pool, there are a couple of things that you can practice that will be useful in the ocean: 1. Swim underwater. When you go under a wave, sometimes you will have to stay under for a while. 2. Practice sighting while you are swimming. There are no black lines on the bottom of the ocean. Every few strokes look at where you are going to make sure you are going in a straight line. 3. Treading water. It should be relaxing. 4. Try swimming with your wetsuit and everything you will be wearing in the ocean. Swim underwater with a wetsuit. Learn to overcome the added floatation. 5. Practice breathing bilaterally. This will be advantageous in races as well as leisure open water swims, depending on your surroundings. When getting to the ocean, it is useful to get used to everything that is different. If you are part of an organized swim for your first ocean swim, you might want to get there early. 1. Put on everything that you haven't worn before. In the summer, this might not apply. But it could include: a) wetsuit b) swim cap c) neoprene cap d) booties, flippers and anything else that
you don't usually wear. e) bodyglide or similar products (to reduce rash from a wetsuit) 2. Get in the water and play in the small waves. a) jump over them b) duck under them c) dive under them d) try to ride them It might be fun to take a boogie board and try to ride the waves. Learn that the waves can be powerful and that you want to work with them instead of against them. 3. ALWAYS know where the waves are. Especially when you are leaving headed towards shore. 4. ALWAYS swim with a buddy. You never know when something unexpected might happen. 5. Talk with someone who is familiar with the beach. a. Where are the rips? b. Are there any rocks or other obstacles to be aware of? c. Where are the currents? d. Is it safe to swim here? 6. Try to keep track of everything going on around you. Know where your swim buddy is. Know where other swimmers are. Know where the lifeguards are. Know where the waves are. And most important of all- Enjoy it! It is supposed to be fun!
Meet TCSD’s Open Water Swim Leaders KEN AND ANITA FLAGG Sunday: Del Mar/Powerhouse Park 8:00am Wednesday: La Jolla Cove 7:45am Friday: Solana Beach 6:45am Ken and Anita met on a ski trip. Their first date was a bike ride and the second was a volleyball game. After thinking that their friends at La Jolla Cove were crazy to do
By Nikee Pomper
this sport, Ken did his first triathlon in 1985. Ken really enjoys bodysurfing and swimming in the surf. Most of the swims that he leads are in Del Mar and Solana Beach. Anita used to be more of a runner, but with recent running injuries has really been enjoying swimming. Her favorite place to swim is La Jolla Cove. Ken and Anita have been members of TCSD since 2002 when they accidentally started riding
with a really fun group. After riding with them claims to be relatively slow and especially for several more weeks, they finally signed up. enjoys helping out newcomers. My first memory of swimming is as a young CALEB KEITER child in Maryland at Chevy Chase Lake . Don’t be Friday: La Jolla Cove fooled. It was not a lake. It was a pool. It was a 6:30am really, really, really big pool. I can remember we Caleb heads head up the weektook inflatable pools... into the pool... to use as ly Friday First Light La Jolla rafts. I learned to swim there and then spent Cove swim. The group meets at summers at Ocean City, Maryland. 6:30am every Friday morning at La Jolla Cove for JIM MARKWELL a fun and relaxed ocean swim. Depending on the Monday: La Jolla Shores 6:00pm time of year and water conditions, the group Jim is a Southern California swims to the 1/4 or 1/2 mile buoy and back and native, raised in Chula sometimes across to the Marine Room or La Jolla Vista. Jim has been around Shores and back. Breakfast and coffee at Panikin the ocean his entire life, ALWAYS follows the swim. Everyone seems to learning to surf at eight know Calen from the emails he sends out and when it took two kids to everyone seems to think that since he leads an drag a longboard down the beach to the water. ocean swim group, he must be a fast swimmer. Jim swims, body surfs, surfs, kayaks, snorkels, Nothing could be further from the truth (so and used to scuba dive. He swam competitively Caleb says)! Caleb is a runner, but he LOVES in high school (backstroke & freestyle relay) and swimming in the ocean. living in Del Mar, he swims mainly at 17th St. Aside from swimming, cycling, and running, Jim teaches Kindergarten aboard Camp Caleb loves spending time with his wife (as Pendleton for the Oceanside Unified School dis- of May 15, 2010) Carrie, as well as spending trict. Jim has been teaching for 15 years and time behind the camera photographing anything prior to his teaching career he was a cook/chef and everything in this fantastic city of ours. By here in San Diego for 25 years - his girlfriend, trade he is an audio engineer at Studio West in Dawn, is the Club’s “Food Queen” but Jim can Rancho Bernardo. He keeps a website/blog of fill in, in a pinch if needed. Jim is currently his thoughts and race results at www.calebkeittraining for Full Vineman again this summer er.com. Also, Caleb is actively involved in his along with doing many of the local races such as church, Canyon View Church of Christ. Spring Sprint, Encinitas, and SDIT. NIKEE POMPER CHUCK PATEROS Tuesday/Thursday: Carlsbad Tamarack 6:30am Chuck started using traditional pools in 7th grade on the swim team, where he earned a varsity letter by swimming the distance races as one of two or three competitors. Early endurance training paid off! Chuck continued to swim throughout the years, mostly in a pool, until he moved to Carlsbad in 1993. Now he tries to swim 2-4 times a week in the ocean, year-round. Chuck has been wearing a wetsuit less and less and might even make it through a winter without it some year. Chuck helps organize the Carlsbad morning swims, but you can also find him at the evening swims whenever his schedule permits. There is nothing finer than watching the sun rise or set while you are in the middle of the ocean. Chuck
Monday: La Jolla Shores 6:00pm Friday: La Jolla Cove 6:00pm Sunday: La Jolla Cove, distance & time TBD JCC Swim Workouts (odd Wednesday weeks/month) 7:30pm Nikee spent most of her childhood playing competive water polo. Never a fan of flip turns or the black line at the bottom of the pool, Nikee embraced open water swimming immedialty upon arriving in San Diego. Nikee joined TCSD in 2002 and quickly immersed herself in the triathlon community. Although no longer racing triathlons, she is still heavily involved in triathlon community. Nikee thoroughly enjoys volunteering with TCSD, especially sharing her passion for open water swimming and “alternative” training (stairs workouts). continued page 15
SPONSORS OF TCSD
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.
Iron Devil Girl Coaching Contact: Ruthy Vesler (720) 366-2144 email: ruthvesler@hotmail.com Discount: 10% to 20% off Group swim classes CODE: select the TCSD category.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 5 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. Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package. continued page 14
WWW.TRICLUBSANDIEGO.ORG 13
:LWK DOO WKH YDOXDEOH UHVRXUFHV \RX KDYH DV D 7&6' PHPEHU \RX¡YH VXUHO\ learned about the substantial advantages of competing in a triathlon wetsuit.
SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.
6R ZH ZRQÂśW ERWKHU WR UHPLQG \RX WKDW D ZHWVXLW GHFUHDVHV WKH DPRXQW RI HQHUJ\ \RXU body expends trying to stay warm. :H ZRQÂśW FDUU\ RQ DERXW KRZ D ZHWVXLWÂśV EXR\DQF\ PDNHV WKH VZLPPLQJ VR PXFK easier and allows you to retain more energy for orr the rest of your event. :H GRQÂśW QHHG WR SRLQW RXW WKDW \RXÂśOO FXW WLPH RII \RXU VZLP E\ ZHDULQJ D ZHWVXLW WKDW helps you glide over the water instead of fight through it. And of course, reminding you of the safety provided by a wetsuit would be a complete waste of time.
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Road Runner Sports 553 Copley Dr. San Diego, CA 92111
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page. continued on page 15
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Our Stock: A huge selection of only the most reputable name-brand wetsuits in the triathlon industry. Our Knowledge: A team with 3 years of experience sizing over 15,000 athletes into their best-fit wetsuit. Our Terms: The lowest rates and most generous rental periods available.
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TCSD Open Water Swim Leaders, continued BOBBIE SOLOMAN Thursday: Beginner’s De Anza Cove Bobbie is the Head Beginner Open Water Swim Coach for TCSD. She has been a swim teacher since she was 15 years old as well as a Red Cross Lifeguard and Water Safety Instructor. Bobbie has 37 years of experience working with people of all ages and swimming abilities. She was also a swimmer, diver and gymnast in high school and dove competitively for Chico State in college. From there, Bobbie went on to become a US Springboard Diving Coach for UCSD, Grossmont College, three high schools and my own US Springboard Diving team. Bobbie’s best qualities as a coach is her patience and empathy as she understands what the beginners are feeling, even with all her experience in the water. She personally had claustrophobia issues when she first began swimming in a wetsuit in the open water. With the help of amazing mentors she was able to work through it and have subsequently helped many other TCSD members work through their issues and fears of open water and swimming in general. Bobbie loves the water and I would love every triathlete to be as comfortable in the water as she is. JACLYN TROSPER Thursday: Beginner’s De Anza Cove Jaclyn is the Assistant Beginner Open Water Swim Coach for TCSD. She is a 27 year old wife and mother of two small children. She is a registered nurse and in her spare time she likes to call herself a triathlete. She has been a swim teacher and life guard since she was 15 years old. Jaclyn has also competed in water polo and springboard diving through high school as well as a springboard diving coach. She spent a lot of time at the ocean growing up and became extremely comfortable with the open water and wearing a wetsuit. When she began triathlon three years ago, the swim was the only
portion sheI was totally comfortable with. As a coach, Jaclyn shares her experience and ease in open water with others and allows them to feel as comfortable as she does. Jaclyn has a vast amounts of patience and has utilized these skills often as a swim buddy and now as a swim coach. JONATHON JEFFERSON Thursday: De Anza Cove Beginner’s Friday: La Jolla Cove 6:00pm Jonathon has been one of the TCSD Beginner Open Water Swim Coaches for the past few years. His past includes many years as an ocean lifeguard and swim coach. Swimmers with anxiety over open water swimming have benefited from Jonathon’s open water workouts. Jonathon assists the coaches at the Thursday DeAnza Cove and Friday La Jolla Cove swims. If you see him at any open water swim and feel you need someone to swim with, grab him! Jonathon will be glad to help. BRIAN GUNN Friday: La Jolla Cove 6:00pm Brian started doing triathlons in 2006 specifically to force himself to learn how to swim. It took longer than expected to get comfortable in the water and learn the rhythm of swimming, but now he’s very comfortable in the water and loves to help other people work through their fears of the open water. Brian swims at the cove year round and when he’s not there, you can find him at the Saturday club rides and (hopefully) track this summer. This year, Brian is training for Wildflower long course, San Diego Triathlon Classic, several half marathons, and whatever else sounds like fun. After having done all of the same races several years in a row, he’s currently trying to figure out which races he should do after Wildflower. continued on page 21
SPONSORS OF TCSD
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.SkinFitusa.com Discount: 15% off CODE: tcsd
Timex (800) 448-4639 www.timexironman.com Discount: 20% off through above website. CODE: Available on TCSD Member Discount web page.
Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off CODE: Available on TCSD Member Discount web page.
Zoot Sports www.zootsports.com
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: 50% off first class, 10% off retail and class packages (excluding food and beverage). continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
EVENT REVIEW: San Diego Custom Bicycle Show
By Michelle Panik
SPONSORS OF TCSD
FlexPower Contact: Kenneth Yun 1562 Solano Ave. Berkeley, CA 94707 (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: TRICLUB
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 5% for laser vision correction surgery, eye exams, glasses and contact lenses.
Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10% off services.
University City Physical Therapy & FunctionSMART Fitness Contact: Gino Cinco (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Vitality – Better Message Inc. Contact: Barba Ferrero (760) 710-7730, (858) 259-9491 barbferrero@gmail.com www.vitalitysolanabeach.com Discount: 20% off initial consultation continued on page 17
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course, are able to interview a large number of If you’re a bike geek who only gets excited potential builders to see who’s a good about Cervelo, Felt, and Quintana Roo, match for their needs. It’s sort of you’re missing out. While you probably like speed dating, but with shouldn’t rack a handcrafted, custom the prospect of a bike bike at your next triathlon, these instead of dinner and bikes are a throwback to simpler a movie. times, when your bike was fitted to Paul Sadoff, of Santa your specific needs and it wasn’t Cruz-based Rock Lobster, made in Taiwan. not only builds bikes for the The second annual San Diego road, track, and Custom Bicycle Show, held April 9-11 cyclocross, but for at the Town and Country Resort and the mountains, too. Convention Center in Mission Valley, brought The benefit, together custom frame Sadoff says, of a builders and other custom mountain cycling industry profesbike is that it can sionals with bike enthunot only suit the siasts. The show featured rider’s body, but 60 exhibitors, 40 frame also the terrain builders and 20 compowhere a rider nent and accessory busilives. If a rider nesses. This is a 25% is primarily increase from last year’s on switchbacks show total of 52. or his wartz f h or tight trails Chairman David Ybarrola c S y And uilt by b , or long hills, or says, “The show was originally e v o ro cock G any specific surface type, the conceived as a way to show- The Pea -old daughter. year builder can take this into account in designing case the work of small inde- fiveand building out the bike. pendent builders and proAndy Schwartz, of Black mote cycling in general.” Performance Products, is a cusThere are five other simtom builder who also sells what ilar shows in the US, but he calls the “only worthwhile the San Diego Custom folding bike,” the Strida. But of Bicycle Show is the secmore interest is a small pink bike ond largest in the US. called Peacock Groove, which Only the North American Schwartz designed for his fiveHandmade Bicycle Show, year-old daughter. which is in its seventh The Peacock Groove’s frame is year, is larger. Its organmade from Columbus aluminum izers—David Ybarrola, scrap tube, and features 20-inch Chuck Schlesinger, and wheels and 140mm cranks. It uses Brian Baylis—are all narrow, 36cm handlebars, and is local custom bike finished off with CrankBrothers builders. Candy clipless pedals. That’s what I Schlesinger says call custom. builders like the show As Schwartz talks, a green tree because of its “face python named Lola slithers around time with potential Andy of Black Pe his neck. Lola is five years old, and is customers, and the and Lola, with rformance Products, the Strida fold ing bike. a San Diego Custom Bicycle Show vetgreat number of potential customers.” And customers, of
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FRS healthy energy Contact: Ryan Keck www.frs.com Discount: 25% off with 5% revenue share to the club CODE: TCSD (only for online orders).
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China at the age of seven. The contrast of the eran, having attended last year. two bikes is an extreme example of the Schwartz says that in talking with Bill Hollan d custom a -b n d u il Challeng benefits of a customthe Show’s organizers about the ed Athle t these bikes fo r te Found built bike. 2010 event, they specifically ation’s S Bill Walton cout Bis sett. asked him to bring Lola. Occupying In the next aisle is Spring a spacious Valley’s Dan Cunningham. Like end booth is all the other show builders, TCSD sponsor Cunningham can build you a Moment Cycle bike (he’s been doing it since Sport, with 1973). But what he specialCorey Osth and izes in is frame and braze-on repair. Rachel Gordon on hand to If you’ve got a steel bike answer questhat feels like your second home, but needs a new rear dropout, you tions. If you buy should call Dan. a stock Giant or Next to Dan is Felt from Moment, they can fit Bill Holland Cycles, you on the bike. which features one But if you want a custom Guru bike that is quite or Parlee, Moment can be your small, and one that intermediary. Rachel tells me that a Moment staffer will is quite tall. spend two and a half hours The tall one is for 6with a custom bike cusfoot 11-inch former lator. tomer, determining their u im s NBA center Bill Walton. ition cle pos t’s bicy r The small bike was cusriding needs and fitting them o p S t Cycle tom-built for Challenged Momen on the bicycle position simulator. They then forward the measurements onto the company, and Athlete Foundation’s Scout Bissett, a single above-the-knee amputee also coordinate the whole process. who was adopted by an American family from continued on page 27
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com Discount: Refer to TCSD Member Discount web page.
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Power Bar www.PowerBar.com
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323 (619) 793-5877 www.runjunk.com Robert@runjunk.com Discount: Amount varies throughout the year CODE: TCSD
continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
ROCK ’N’ ROLL SAN DIEGO TRAINING RUNS SPONSORS OF TCSD PROFESSIONAL SERVICES
Are you a first-time marathoner who needs some advice for the big day? Are you looking to build some camaraderie with fellow runners or meet the competition? Do you want to score some race goodies? 24 Hour Fitness & Tri Club San Diego have you covered! Join us during the month of May as we prepare for the big day with this upcoming clinic and training runs powered by 24hr Fitness!
WEEK 1: FIRST-TIME MARATHONERS CLINIC & TRAINING RUN Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 amanda@amandabenedict.com www.amandabenedict.com Discount: Free consultations.
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 (619) 237-3490, (760) 585-6014 www.thegomezfirm.com lsasaki@thegomezfirm.com
MHS Works Contact: Matt Sparks (619) 756-3756 matt@mhs-works.com www.mhs-works.com Discount: Contact for TCSD special pricing. continued on page 19
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We kick off the month of May with an opportunity for first-timers to have unanswered marathon questions answered by the experienced coaches from the area’s best running clubs. A four-to-six mile training run will follow each clinic. 24 Hour Fitness – Balboa Thursday, May 6 at 6:30 p.m. 7620 Balboa Avenue San Diego, CA 92111 (858) 292-7079 Running Coach: Trevor King, Tri Club San Diego’s real Ultra Endurance man.
WEEK 2: TRAINING RUN Why train alone when you can train with friends? During Week Two, we offer a second 46 mile group training run. 24 Hour Fitness - Balboa Thursday, May 13 at 6:30 p.m. 7620 Balboa Avenue San Diego, CA 92111 (858) 292-7079 Running Coach: Trevor King, Tri Club San Diego’s real Ultra Endurance man.
WEEK 3: LAST MINUTE MARATHON TIPS FROM TBA CELEBRITY ATHLETE & TRAINING RUN During the final week of the program, we prepare for the start line with a special guest who truly knows the game plan. A four-to-six mile training run will follow. Location(s) TBD Saturday, May 29 RSVP for One or More of These Exciting Events Today! The first 30 people to sign up for each event will receive a tech tee from 24 Hour Fitness! ALL participants will receive a 1 month membership to 24 Hour Fitness! Complete information can be found on Competitor.com website (http://ow.ly/1Beqc)
TCSD’S YAHOO USERGROUP GUIDELINES SPONSORS OF TCSD
Both new and veteran club members are often confused about what should and shouldn’t be posted to the TCSD Yahoo group. Additionally, some members feel too many emails go through the group, and others feel the list doesn’t provide the information they need. In an effort to improve everyone’s experience with the list, we want to provide an overview that will be a refresher for some and completely new for others. PERFECT ACCEPTABLE TOPICS FOR THE EMAIL GROUP ■ Training questions ■ Race questions ■ Workouts ■ TCSD matters ■ General triathlon matters ■ Gratitude to volunteers WHAT’S NOT ALLOWED ■ Commercial posts from non-sponsors ■ Rude, profane, discriminatory, or derogatory comments ■ Anything that belongs in the Classifieds WHAT SHOULD INSTEAD GO IN THE CLASSIFIEDS ■ Items for sale ■ Items wanted ■ Race entry sales/transfers*/lodging ■ Housing/roommates ■ Jobs wanted/available We’ve recently expanded the Classifieds to include sections for off-topic questions. It’s free to post to the Classifieds, and they really do work. It is the second-most-viewed page on our website. All new Classified ads are batched daily and sent out through the Yahoo group. *Please note that attempting to illegally transfer a race entry violates USAT rules. Any Classified posting that attempts to do this will be removed. POSTING TO YAHOO GROUP Send your email to tcsd@yahoogroups.com. Of course, you need to be a group member to do this.
I WANT A PLUMBER REFERRAL If you want to post something not related to triathlon, please include “OFF TOPIC” as part of your subject line, and also include the words “Please reply directly to sender” in the message body. REPLYING When replying to a message, please exercise good judgment in deciding whether 2,400 of your close tri club friends would be interested in your response—however witty or wise that it may be—or if you should reply only to the sender. Responses to off-topic posts must be sent only to the sender. SUBSCRIBING Send an email to tcsdsubscribe@yahoogroups.com. The email must come from the address that you joined the club with. If you don’t know what this address is, you can find it by logging into your member profile at http://triclubsandiego.org. UNSUBSCRIBING Send a blank email to tcsdunsubscribe@yahoogroups.com. MY MESSAGE DIDN’T POST Because the group is moderated, it may take several hours (or maybe just several minutes) for a moderator to approve your email and send it out. If your email doesn’t post after a significant amount of time, it may violate one of the above rules. I GET TOO MANY EMAILS Change your delivery option from “individual” to “daily digest.” With the daily digest, emails are batched daily and sent in a single email. I WANT TO READ OLD MESSAGES The club’s full message history (dating back to 1999, when the Yahoo group was formed) is available. The Yahoo email list is the best way to stay up-to-date on club events. Together, we can make it a streamlined, user-friendly resource for all club members. Cheers! The TCSD Yahoo Email Group Moderator Team
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We Fit
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TCSD Conversation, continued herbal ingredients, fillers, sugars, etc... and they are gluten free. You can read more at www.SaltStick.com The dispensers are one-of-a-kind in the world, so you’ll see bikes outfitted with the recognizable red and yellow nozzles in magazines and on a bike rack near you. There is no other way to contain and dispense capsules (of any sort) so easily on the bike or from a race belt while running. Keeping the capsules dry and easily available is so important as part of a successful race strategy. These days, there is no excuse at all for electrolyte deficiency induced cramping. Focus on providing your body with the right amount of the right electrolytes so you can get to the real business at hand of racing at an athletic level. Craig: What is one of your funniest training or racing stories? Jonathan: One morning I went into the lab really early and set up an experiment to boil (reflux) while I headed off to the swimming pool at the gym a few buildings away. I had just finished my warm-up set when one of my colleagues ran over and got my attention. He told me that my reaction had just exploded and destroyed part of my reaction area and made a huge mess! I got changed quickly and shamefully headed back to the lab to find the mess. Fortunately nobody was injured and it wasn't that serious
20
but it was a real mess to clean up and I know the stains on the walls and floor are still there 10 years later! It turns out that you actually need to open the pressure-relief valve on top of the condenser when you have something boiling. Now I know. I was able to get back in the pool that afternoon to finish the set... Craig: What are your future triathlon related goals? Jonathan: I have shifted my current race focus to trail running events for a change of pace. There is something quite magical about trail running, the places where you can go and the distances one can cover. I’m fortunate to live in an area (Newbury Park) that is proximate to endless trails. Meanwhile, I’m still cycling and swimming enough to race a tri at a high level when the desire strikes. Plus, I need to stay fit to hang with all the visiting pros. Can't show weakness climbing Latigo Canyon road with an Aussie in tow! In 2010, I plan to race the 35K UltimateXC in Mt. Tremblant, Canada, the 3-day solo Trans-Rockies Trail Race in Colorado and the uphill trail Jungfrau marathon in Switzerland among other local races like the So. Cal. XTerra series. SaltStick goals are also expanding in both some new product development, and wider distribution of the products. Teams like the New York Jets have opted to use SaltStick and I’m hopeful that the product can benefit the performance of additional athletes in other sports.
TCSD Conversation, continued Craig: Do you have a nickname? Jonathan: I've got a few. TCSD-given nickname is “Rocketboy” that was shouted to me during a duathlon on Fiesta Island. Some very fast Aussie mates have given me the nickname “JTo” (rhymes with JLo).
everyone in the TCSD and we wish you the best of success with your racing and business goals in the future. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com
Craig: You are definitely Rocketboy! Thank you for sharing your story. You are a good friend of
TCSD Open Water Swim Leaders, continued REBEKAH HERNANDEZ Friday: La Jolla Cove 6:00pm Rebekah started her triathlon journey by naively signing up for the California Half Iron Man in October ’09. She quickly realized it would be wise to purchase a bike and learn how to swim efficiently. She then joined the Tri Club, started riding with Moment Cycle Sport, and sought out mentors. Having grown up in San Diego, she spent many summer hours romping in the ocean waves for fun. Yet, the transition from treading water to keep her head afloat, to freestyle swimming keeping her head down was crucial. She owes her ability to swim to the wonderful advice and encouragement provided by the stellar JCC swim coaches. You will often times find her there on a Monday or Wednesday night. Rebekah finished her first Half Iron Man March 27, 2010. She owes all the fun she had to the fantastic support of TCSD. She has met amazing people and life long friends by coming to events, such as the Friday Night Open Water Cove Swims, where Rebekah will give back as a beginner swim buddy.
BRIAN MAIORANO Friday: La Jolla Cove 6:00pm Much of Brian’s endurance sports background involves a couple of decades exploring the Montana and Colorado wilderness; mountain climbing, whitewater canoeing, backpacking, mountain biking, and week-long river trips. As a recent transplant to San Diego, this is only Brian’s second year of ocean swimming. But Brian has found in the ocean the same joy and peace that he found in the mountains. Brian loves ocean swimming for the solitude, and the chance to get away from the city for just a little bit. Watching the marine life, bobbing in the waves, and generally just immersing in a living, moving body of water. Ocean swims with Brian are rarely a hard workout–mostly just a chance to get out and enjoy the beauty of nature. Brian is also the owner and head coach for Triathlon Lifestyle Coaching; Brian really loves helping people meet their triathlon goals and helping them balance the sport with the rest of their life. During the week you can find him leading bike workouts on Mt. Soledad, or roaming the Great Western Loop looking for steep hill climbs and screaming-fast descents.
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 21
Night Runner, continued the air-conditioned police station. I stood to pace a few steps in the tiny room in a feeble attempt to generate some warmth. I didn’t know if I was disobeying the instructions not to move, but I didn’t care. I’ve done nothing wrong. I don’t belong here! Shortly the door opened, and I steeled myself for the next round of whatever was about to happen. Instead of seeing a uniformed cop enter the room, the young, blond streetwalker came in, chewing and snapping her gum. She stuck her head out the door, looked both ways, and then closed it. “Hey.” Her greeting was casual as if we knew each other. She grinned, still snapping her gum. “Is this your first time here?” She assumed an “I’m cool” pose and leaned against the wall. Again I had the feeling I’d seen her before. “Yeah, and I haven’t a clue why they arrested me.” Don’t say anything without an attorney, I admonished myself. “Do they know you’re in this room with me? I don’t want to get in any more trouble than I am.” She shrugged and continued chewing her gum loudly. “You’re a runner, huh?” I nodded and shuddered with a new wave of shivering. She took a set of keys from her pocketbook and unlocked my cuffs. “Are you cold from all that sweat?” I nodded again, wondering where she got the keys. “I hate that feeling. Here.” She removed her sweater, and I draped it across my shoulders. “I don’t want to get into anymore trouble with you here. They’re watching us through that glass.” I pointed to the pane. She turned and smiled at the glass, giving it a cutesy wave. It finally dawned on me she was the one they sent to talk to me. She was somehow tied to this nightmare of mine. “What’s going on here?” When she didn’t answer right away, I asked again in a sterner, louder voice. I stared at her. Without her sweater, I saw she seemed muscular and fit. I glanced at her calves below her hemline and saw they seemed chiseled and firm. She looked like a runner. A memory stirred inside me. “I know you, don’t I?” “From where? From that corner on Eighth Avenue?” She grinned again, as if to coax me into a guessing game she wanted to play. I stared at her without answering, trying to stir up memories. She wore her long, blond hair loosely hanging down her shoulders, with a wide lock sweeping downward across her forehead. When I didn’t answer her question, she grabbed her hair and pulled it back into a ponytail. She reached into her purse to take out a hair band and a pair of reading glasses that she donned. She looked at me again and smiled. Now I saw the resemblance that was eluding my memory. “Molly. Molly Jenssen. You look like her, but many years younger.” My girlfriend from ten years earlier seemed to reincarnate as a young woman before my eyes. Molly had been thirty when she moved 1000 miles away to accept a better-paying job because she was a single parent … two daughters … Lindsey and…. The other’s
name eluded me. “You must be Lindsey.” She shook her head, but her smile broadened. “Mindy.” “Mindy. You remember me.” She nodded. “When I told my mom about someone familiar who ran at night, she figured it was you after I gave her a description. Well, actually I sent her a photo I took with my cell phone. You and my mom used to run together.” I nodded. “She knows what you do?” Mindy chuckled. “Sure. I’m a senior at the university here studying criminal justice. I’m also working part-time for the police department. When they asked me to go undercover for a drug bust, I jumped at the chance.” She paused, took a deep breath, and exhaled. “I’m sorry to get you involved like this, but the dealer was just about to blow my cover, and we had to act quickly to make it look like we trapped someone else so he wouldn’t pull a weapon on me. Actually, it was to protect you too. When you stopped in the restroom at the gas station on our corner, I signaled to the cops to converge when you left.” “You mean I was duped? “Not exactly duped, but pulled out of a potentially dangerous situation. But you did give us a credible excuse to arrest you and detain the men at the same time.” She gestured quotation marks with her fingers around the word arrest. “We knew who you were, and your running route was predictable. They’re going to issue you an official apology. Hopefully you’ll regard it as public service. It was my first bust. Kind of neat, huh?” I rolled my eyes. I was ready to go home. The police issued me apologies and thanks for my role in the arrest of a drug dealer they had been tracking for months. Mindy stayed with me through the whole process, and smiled at the praise she received as well. I was a long way from home and in no mood to start running again when the ordeal finally ended. “Let me give you a lift home,” she said. “That’s the least I can do.” We didn’t say much as we left the station, but we chatted once she pulled the car onto the street. I still didn’t understand everything that had happened that night. “Was I always part of the plan to bust that guy?” “No, but you were convenient. I saw you once or twice a week on Mondays and sometimes Thursdays, always at the same time along the same route.” “Good ol’ dependable me.” “That’s what my mom said, too—that you were always dependable. She never remarried, you know. She’d like to hear from you, that is, if you’re single and all.” “She’s a sweet lady. I think I missed my chance for happily settling down when you moved away long ago. I’d like to catch up with her.” Mindy smiled and cracked her gum. “So maybe busting you was a good idea.” continued page 27
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Although there are many paths to success when it comes to running, there are also wrong ways to train and race. As a coach, I see the wrong ways much too often. Errors in your training and racing will prevent you from meeting your potential. Here are some common running errors with memorable advice to help you correct them. Wrong: Doing Workouts Too Fast or Too Slow One of the biggest errors runners make is running workouts at incorrect speeds. Run your workouts too fast, and you won’t meet the purpose of the workout; you’ll only add unnecessary fatigue to your legs without extra benefit. For example, say you want to improve your aerobic power (VO2max), and you plan to run half-mile repeats at the speed at VO2max. If running each halfmile in 3:00 (6:00 mile pace) elicits VO2max, running each repeat in 2:50 (5:40 mile pace) will certainly also elicit VO2max. But why run each half-mile in 2:50 when you can run it in 3:00 and still get the same benefit? Running faster is not always better.
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COACHES CORNER: Avoiding Running Errors
Right: To Meet Your Physiological Needs, Run Workouts at the Correct Speeds To determine the correct pace, you must know the purpose of each workout. Running at the correct pace will more specifically target the physiological variable you’re trying to train, such as VO2max or lactate threshold. The goal of training is to obtain the greatest benefit while incurring the least amount of stress, so you want to run as slow as you can while still obtaining the desired result. To know what pace to run for different workouts, follow these pacing guidelines: Recovery and Long Runs: 1/2-2 minutes slower than 5K race pace; 70-75% max heart rate. Lactate Threshold (Tempo) Runs: About 10-15 seconds per mile slower than 5K race pace (or about 10K race pace) for slower, recreational runners (75-80% max heart rate); about 25-30 seconds per mile slower than 5K race pace (or about 15-20 seconds per mile slower than 10K
By Jason R. Karp, Ph.D.
race pace) for talented and highly-trained runners (85 to 90 percent max heart rate). The pace should feel “comfortably hard.” VO2max Intervals (3-5 minutes): The speed at VO2max (1- to 1.5-mile race pace for slower, recreational runners; about 3K race pace for highly-trained runners); reaching 95-100% max heart rate by the end of each work period. Anaerobic Capacity Intervals (45 seconds-2 minutes): 1/2 mile to mile race pace. Wrong: Running the First Mile of a Race Too Fast The faster you run the first part of a race, the more your muscles rely on anaerobic metabolism to produce energy. With the greater reliance on anaerobic metabolism and muscular work comes an increase in muscle acidosis and the accumulation of metabolic by-products that cause fatigue. Whether the race is a mile or a marathon, you can’t put running time in the bank. You’ll end up losing more time in the end than what you gained by being “ahead of schedule” in the beginning. No matter how strong your will is, the metabolic condition caused by running too fast too early will force you to slow down during subsequent stages of the race. Right: To Run Your Best Race, Run Even or Negative Pace Although race strategy sometimes dictates that you change the pace during the race to challenge your competitors, the best way to run your fastest possible race is by starting out at the pace you can maintain the entire race. While it may feel easy, especially in the marathon, to run the first mile of your race at the same pace as the last, your patience will pay huge dividends during that last mile. Ideally, the second half of your race should be equal to or slightly faster than the first half (i.e., negative splits). To negative split a race requires accurate knowledge of your fitness level, confidence to stick to your plan when others have taken the early pace out too fast, and a good dose of self-restraint. Your workouts
are invaluable for providing you with knowledge of your fitness level and for predicting your average race pace (accounting for such things like the terrain and the weather). Wrong: Doing Speedwork Without First Running Enough Aerobic Mileage While speedwork improves your performance faster than running lots of miles, any shortterm success will likely occur to the detriment of your long-term development. While interval training increases your stroke volume (amount of blood pumped by your heart with each beat), and cardiac output (amount of blood pumped by your heart each minute), sending more blood and oxygen to your muscles from a more powerful heart, won’t do you much good if your muscles are not equipped to use the extra oxygen. Right: Before Picking Up the Pace, Have a Solid Aerobic Base Whether you’re training for the mile or the marathon, your training starts with mileage. Aerobic running develops many physiological and biochemical traits needed for good endurance. It increases the number of red blood cells and the amount of hemoglobin contained within them, giving your blood vessels a greater oxygen-carrying capability. It increases muscle capillary volume, providing more oxygen to your muscles. It also increases mitochondrial volume and the number of aerobic enzymes, allowing for a greater use of oxygen. The more you attend to these qualities of aerobic metabolism, the more you will ultimately get from your subsequent speedwork. Since recovery is an aerobic process, being more aerobically fit allows you to recover faster during the rest periods of your interval workouts, which means the sooner you can begin the next work period. Also, a faster recovery allows you to run more repeats in a single workout. The more aerobically fit you are, the faster you will also recover between workouts. The rapidity with which you recover from intense workouts will dictate how often you can perform other intense workouts, which may ultimately
influence your ability to reach your running potential. The amount of aerobic running you do depends on a number of factors, including your genetically-determined propensity to continually adapt to high mileage and tempo runs, the amount of time you have to run, and the specific racing distance for which you are training. Obviously, the longer the race, the more mileage you need to meet your potential. My research on the training characteristics of the 2004 U.S. Olympic Marathon Trials qualifiers found that the male marathoners averaged 90 miles per week with a peak mileage of 120, while the female marathoners averaged 72 miles per week with a peak mileage of 95 for the year of training leading up to the Olympic Trials. The best way to determine how much aerobic work you need is to slowly and systematically increase your mileage from month to month and year to year, taking care to note how you respond to the training stimulus. Don’t increase your mileage unless your prior training and racing experience gives you reason to believe that you will continue to improve with more mileage. If you haven’t reached a plateau in your performance at 40 miles per week, there’s no reason yet to increase your mileage to 50. Wrong: Not Eating After a Workout Between running on your lunch hour and picking up the kids from soccer practice, it’s easy to not eat after a workout. But not refueling after you run is possibly the single worst thing you can do to thwart your recovery. Research has shown that delaying carbohydrate ingestion for just two hours after a workout can significantly reduce the rate at which glycogen (the stored form of carbohydrates) is synthesized and stored in your muscles and liver. Right: Refuel Immediately, Maximize Your Recovery Refueling after you run is important for several reasons, including the replenishment of fuel stores and the repair of cellular damage. In
SOUTH BAY WORKOUT The following workouts are hosted by Pulse Endurance Sports, one of TCSD’s sponsors. Please contact Pulse for complete information and updated information. MONDAY BEGINNER SWIM CLINICS 6 pm - Glorietta Bay, Coronado Beginner swim, all abilities welcome. Coaches will be available to help. WEDNESDAY NIGHT RUN 6 pm - South Bay Family YMCA. All levels welcome. THURSDAY NIGHT TRACK WORKOUT 6 pm - Southwestern College Track. Coached workout. All abilities are welcome. Distances & speeds will vary. SATURDAY MORNING RIDE 7:15 am - Pulse Endurance Sports. THERE WILL BE 2 DIFFERENT GROUPS, 2-3 hour ride, all abilities are welcome. SUNDAY MORNING RUN 8 am - This is a longer run, 7+ miles. Locations will vary. Please contact Pulse the week of run to find out location. SUNDAY MORNING OCEAN SWIM 8am La Jolla Shores Advanced ocean swim. SOUTH BAY YMCA MASTERS SWIM South Bay YMCA Times: M, W, F 6 - 7 am, T, TH - 6:30 - 8:00 pm Coached swim program designed for all abilities. There is a fee for this program.
1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com
continued page 27
WWW.TRICLUBSANDIEGO.ORG 25
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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Avoiding Running Errors, continued regard to fuel, carbohydrates are the most important nutrient to replenish after your run. Research has shown that endurance performance is strongly influenced by the amount of pre-exercise muscle glycogen and that intense endurance exercise decreases muscle glycogen content. Glycogen synthesis is a complex biochemical process largely controlled by insulin and the availability of blood glucose. To maximize the rate of glycogen synthesis, consume 0.7 gram of simple carbohydrates (sugar, preferably glucose) per pound of body weight within 30 minutes after your run and every two hours for four to six hours. It would be even better if you can eat or drink more often, since a more frequent ingestion of smaller amounts of carbohydrates better maintains blood glucose and insulin levels. Regarding reparation of cellular damage, protein is another important nutrient to consume after hard and long runs. To repair muscle fibers that are damaged during training, consume 20 to 30 grams of complete protein (those which contain all essential amino acids) after your run. Before you cook a plate of spaghetti or prepare a tuna sandwich right after your workout, you may want to reach for a drink, since
nutrients in fluids are absorbed more quickly than from solid foods. Despite the many highly-advertised commercial sports drinks, any beverage that contains a large amount of carbohydrates will be great for recovery. For example, my and other research has shown that chocolate milk, which is high in carbohydrates and protein, is a great post-workout recovery drink. If you want to get the most from your training and racing, it’s time to make some changes. So do your workouts at the right speeds, run negative splits, preface speedwork with more aerobic work, and drink chocolate milk after your long runs. Not only will you be rewarded with new personal records, you’ll have some memorable quips to impress your running friends with at your next pasta party. Dr. Jason R. Karp is a nationally-recognized speaker, writer, and exercise physiologist who coaches recreational runners to Olympic hopefuls through RunCoachJason.com. He holds a Ph.D. in exercise physiology and is founder and coach of REVO2LT Running Team‘, and is a frequent presenter at national fitness and coaching conferences. Subscribe to his free e-mail newsletter at www.runcoachjason.com/newsletter.
San Diego Custom Bike Show, continued Corey says, “We’re here to highlight our custom bike options, and the fit process that goes into getting one.” Which is a valuable point, because I didn’t know these options existed. To me, a custom tri bike has always meant swapping out the saddle, or hotpink handlebar tape. In an age when bikes are made in developing companies under dubious labor and environmental practices, the San Diego Custom Bicycle Show’s focus on individuality and American craftsmanship is a welcome change. The Show comes by such idealistic principles naturally; it’s a non-profit that donates part of its proceeds to organizations like the San Diego Velodrome and the San Diego County Bicycle Coalition. “The general population needs to know that this exists,” Ybarrola says, waving his hand around the exhibition room. And then he wanders off to talk shop with a fellow custom builder.
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Night Runner, continued I laughed as an old memory of Molly running and laughing with me danced in my head. “When we stop, write down her number. I should probably wait until sunup to call her though, don’t you think?” Now it was Mindy’s turn to laugh.
3603 Camino Del Rio W, San Diego, CA 92110 (619) 294-9300
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WWW.TRICLUBSANDIEGO.ORG 27
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED