INSIDE THIS ISSUE
MAY 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
2 2 2 5
Member Profile New Members TCSD Conversation Race Report
5 6 7 12
TCSD Cares Updates Coach’s Corner: Nutrition Coach’s Corner: Bike Made with Kashi
14 17 18 19
TriNews
A
Frank Admission
By Barbara Javor
A Tale of Fiction
MAY TRIATHLON May 14th Saturday, 7:00 am Location: Fiesta Island
MAY AQUATHLON Thursday May 26th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores
MAY CLUB MEETING TBD
Refer to the Club’s website for the latest details.
early four years ago, I killed a man—at least I felt like I did. My boyfriend’s buddy, Frank, had been hitting on me. I thought he was a jerk, and I told him to stop. One day he tried again in a parking lot, pinning me against my car. I threatened to tell my boyfriend. Frank laughed, saying he’d tell my boyfriend I had come onto him. As he pushed into me, I shoved him hard. Still laughing, he backed away right into the path of a car backing out from a parking space. I froze. In that split second I could have yelled a warning, but I did nothing, and I don’t know why. That’s the moment I can’t get out of my mind. I watched Frank’s body glance off the car. He lost his balance and hit his head when he fell on the pavement. The next day Frank was dead. After he died, my guilt, anger, remorse, and a host of other emotions remained my albatross. I never wanted Frank dead. I wanted him to quit bothering me or, better yet, just disappear. After Frank’s death, blame and doubt tarnished the relationship with my boyfriend, and we split up. I turned so far inward that most of my friends stopped calling. The only activity that gave me respite from my emotions was running,
and it soon became my drug and drink of choice. The endorphins from long runs put me in La-la land, and the fatigue from exercise took away the edge of negativity. I was addicted to running for the first year after Frank’s death, but it began to lose its power over me when I didn’t have the time or stamina to increase my weekly mileage any more. Around that time, a friend introduced me to triathlon. Three sports, three different workouts, three ways to produce endorphins and fatigue, three ways to sling that albatross off my neck. I became a triathlon junkie. It took a bite out of my checkbook between upgrading equipment and the cost of traveling and races, but it was worth it. Triathlon gave me some peace from the never-ending nightmare of my role in Frank’s death. One Saturday a few weeks before a race, I went on a long ride up the coast. Bicycling solo as usual, I came across a group ride with cyclists filling the bike lane, many riding two abreast and straddling the lane line. Just as I reached them, they decided to stop at an intersection and wait for stragglers. continued on page 6
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org 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
GP Race Points (Aqua, Du & Triathlon)
Your name here! We’re looking for volunteer(s)
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Sprague Design, Dean Sprague
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
dsprague@triclubsandiego.org
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Lori Amonette Mark Kenny Karl Johnson Erin Merz
lamonette@triclubsandiego.org mkenny@triclubsandiego.org kjohnson@triclubsandiego.org emerz@triclubsandiego.org
Swim Director
Mickey Murad
mmurad@triclubsandiego.org
Swim Director, Open Water
Your name here! We’re looking for volunteer(s)
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 Administrators
John Hill Buck Williamson
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production
(858) 270-1605 Editor Dawn Copenhaver dcopenhaver@triclubsandiego.org
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org
and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org Contributing Writers Sally Boettger, Richard Duquette, Esq., Barbara Javor, David Krosch, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
(619) 987-8822
(760) 470-3947 (619) 867-2784
(858) 270-1605
(858) 733-0790
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!
Spirt!
SHOW OFF YOUR TCSD
What is a TCSD Spirit image? Any TCSD branded item
shown in a unique location, setting or way.
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
MAY 2011 2
WWW.TRICLUBSANDIEGO.ORG 3
APRIL TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
UPCOMING CLUB EVENTS
Thursday May 12th, 6pm
Sunday May 22nd, 8:30am
Tuesday May 31st, 6pm
TCSD Beginner Triathlons
If you’re 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 will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did I 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: Moment Cycle Sport www.momentcyclesport.com 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map: http://tiny.cc/16b3l
Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org. Location: TBD
Dates: June 18, July 16, and August 13 Distances Swim: 300 meters Bike: 7 miles Run: 2 miles Location: Glorietta Bay, Coronado
TCSD Aquathlons Dates: June 23, July 21, August 18, and September 15 Distances Swim: 1000 meters Run: 3 miles Location: La Jolla Shores
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: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
MAY 2011 4
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
CHRIS LILES Nickname: Topher 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. March thru October.
Tuesday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride
•
•
Location: Front of B&L Bikes. Age Group: M45-49
Location: Moment Cycle Sport,
Status: Single.
2816 Historic Decatur Rd Suite 135. 6:00 PM “Track” Workout in Carlsbad, Coached session
•
Occupation: Computer geek.
Location: Carlsbad Rail Trail,
meet behind the Fish House Vera Cruz off Carlsbad Village Drive. 6:00 PM The 56 Beginner Brick
•
Location: 56 bike and run path (meet at Clews Ranch parking lot,
space permitting) just south of 56 ramp on Carmel Country Rd.
Wednesday 5:30 PM Mountain Bike Ride (Advanced)
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Year round. Contact: Dave Krosch, davekrosch@yahoo.com 5:30 PM Ocean Swim in Carlsbad
•
6:00 PM Bike Workout in Coronado - Group ride
•
Location: Starting at Holland’s Bicycles.
6:00 PM Track Workout
•
Location: UCSD track
•
•
Location(s): varies, typically Fiesta Isl.
Contact: Tom Piszkin, CoachTomP@cox.net
7:30 PM Pool Swim (long course) in La Jolla/UTC
•
Favorite Local Restaurant: Boardwalk Cafe, in PB for breakfast. Before I Became a Triathlete: I played Beach Volleyball.
Location: Tamarack Beach.
6:00 PM Bike Workout in Cental San Diego, Coached session
When not training, I enjoy: Lots. Martial arts, Restoring my 1965 Land Rover, sailing, gardening, lifting weights,brewing beer, archery.
Location: JCC, 4126 Executive Dr.
Thursday
My first triathlon: Mission Bay, some where around 2002. Favorite Segment (swim, bike or run): Bike, ‘cuz I get to sit down. Favorite Event/Tri: TCSD Aquathlons.
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 Sport.
PR/Best Race: Dont care, not that competitive. Pre/Post event ritual: Eat, Excedrin.
Friday 6:45 AM Ocean Swim in Solana Beach, in the water at 7AM.
•
Can’t Race Without: A wetsuit. I get cold easily.
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) 6:00 PM Ocean Swim
•
Best Advice: Get wet before the swim.
Location: La Jolla Cove. March thru October.
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
•
Contact: Mark Kenny for more information (760) 271-2003
7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Refer to the Club’s website for additional workouts.
* Events subject to change/cancellation without notice.
Most Embarrassing or Disastrous Moment: Missed a loop on the run. No markers and staff was taking a break. My Equipment: Wetsuit: Ironman Bike: KHS Flite Running Shoes: Asics Equipment Wish List: Speedplay pedals. Favorite Thing(s) About TCSD: Free race events.
WWW.TRICLUBSANDIEGO.ORG
5
A Frank Admission, continued WELCOME NEW TCSD MEMBERS Gil Alfaro Amanda Allen Antonette Antonio Linda Baltes Asaf Benhaim Magdalena Biller Vanessa Brumer Devin Callahan Kent Campbell Christian Carlson Dennis Cashen Stacy Caster Travis Chamberlain Heather Chamberlain Patrick Coyne John Davis Patrick Duffy Edith Felix Michael Ferree Jessika Fessenden George Foster Jennie Franck David Gilbert Carl Glass Cesar Gonzalez Margaret Gross Paul Hatala Talia Herman Todd Hilts Mark Johnson Samala Johnson-Dawson Michael Johnston Eric Jones Brandi Jurasevich Mark King Karen Knox Eamon Kuklok Ashley Mahaffey Patrick Mahoney Rene Manatt continued on page 7
MAY 2011 6
I growled at the group of about thirty riders blocking the route as I slowly pedaled past them while cars whizzed by on my left at fifty miles per hour. A car trying to turn right honked repeatedly at the cyclists who filled the turn lane, and that rattled my nerves. I continued across the intersection and saw a solo rider about a hundred meters ahead. A driver in a yellow muscle car gunned his engine as he passed me. I figured he was ticked off at the cyclists back at the intersection who were blocking traffic, and he was taking out his aggression on his car. In the next few seconds, my irritation turned to horror. The yellow car drifted into the bicycle lane and seemed to be drawing a bead on the solo rider ahead. I yelled a warning and pedaled furiously, knowing I would lose the race. I saw the car clip the rider and continue at high speed as the cyclist went down hard. By the time I reached the rider, the hit-and-run driver was out of sight. I jumped off my bike before it stopped rolling. The man’s left thigh was a crimson mess of ripped shorts and torn flesh. Laying on his right side on the edge of the road, the rider tried to free himself from the bike, but both shoes were
still attached to the pedals. “Let me help you,” I said as I watched flowing blood pulse from his thigh. Instead of trying to undo his left foot from his shoe and bike, I used both hands to put pressure on the gaping wound to staunch the flow. With blood flowing so freely, I feared the gash had torn through to an artery or vein, and stopping the bleeding was my first priority. I barked orders at someone in a car who had pulled over. “Call nine-one-one. Get me a towel. Give me a belt or something to use as a tourniquet.” Another passerby stopped and gawked. “Take his feet out of his shoes so we can move him to get his legs free of the bike.” I continued pressing the wound on his leg as hard as I could, heedless of his blood on me. During the commotion, the man tried to speak. “Tell Sheri I love her. Tell my kids Noel and Krissy I love them.” His voice was so quiet and raspy that I couldn’t be sure that’s what he said. When the group of cyclists pedaled by, I glared at the leader for a moment. I continued barking orders at people who had stopped to continued on page 24
TCSD CONVERSATION WITH: John Hill
By Craig Zelent
I had the chance recently to sit down and talk triathlon with TCSD Vice President, John Hill. Please join me as we get to know this great guy who has played a key role in making our club the best in the world. Craig: What was your sports background before triathlon? John: As a kid I wasn’t a very good athlete so I didn’t participate in too many sports for very long. In high school I did well academically but didn’t do many extracurricular activities. My history teacher was also the cross country coach at the school. I felt comfortable with him as a teacher and still had a strong desire to participate in sports so I started running on my own during the summer after my junior year ernational Triathlon. in hopes of joining the cross t Village, San Diego Int n on the path in Seapor Joh found country team. Fortunately the team was composed of kids who all worked a coach who was willing to push me even closely together and were very supportive of though I wasn’t going to be a great swimmer. everyone. It was a struggle to just finish a work- Penny Dean coached the women’s swim team out with them at first, but soon it became eas- which was one of the top Division III programs ier. I think I often ran as fast in the workouts as in the nation. She was also a graduate of the I ran in races. This was my senior year in high school and had set the world record for crossing school, so after the track season my short intro- the English Channel. I didn’t want to let her down so when she asked if I wanted to swim in duction to endurance sports looked to be over. I had enjoyed competing so much that I real- the morning with the women’s team I said sure. ly wanted to continue doing so in college. I Going from a few hundred yards to an 8000 yard went to Pomona College which is a small liberal workout was probably a bit much at first, but I arts college on the edge of Los Angeles County. could struggle through in the slowest of slow Being small, and Division III, most of the sports lanes. After a few weeks I realized that I really teams were open to anyone. I tried running wanted to compete but that swimming probably cross country my freshman year. I finished the wasn’t the best choice. I thought I’d try running season but the combination of daily second track my last two years. degree smog alerts and a much more competitive atmosphere meant that I knew I wouldn’t return for a second year. By this time I wasn’t afraid to jump in over my head and was used to being at the back of the pack. I took a recreational swimming class my sophomore year. I enjoyed swimming, and like high school, I
Penny asked me to come talk with her after one of the morning workouts and asked if I wanted to be the team manager. I enjoyed competing so I told her that I wanted to compete the next year rather than be manager. And that’s when the miscommunication happened. I wasn’t
NEW MEMBERS, cont. Lynne Mathison Janine McCullough Brady McFarland Sean McMahon Thomas McNamara Jordan Meltzer Jeana Minner Giovanna Nakamoto Susan Norman Nathaniel Panis Spencer Parikh Joseph Perez Jeffrey Perham Jeannie Pham Joel Phillips Dori Platt Rich Ramirez Vanessa Redigulo Charles Rees Evelyn Rosado Renata Sahagian Miguel Sanchez-Navarro Rebekah Saxon Dan Schulte John Shepherd Katri Sjoblom John Slinger Terry Smith Bill Stamos Ari Szmuilowicz Cassandra Thompson Krassimir Tzonov Jason Waiton Ben Weinbaum Matthew Wesenberg Barbara Westlake Karen Whitaker Tyson Williams Ronald Zuccaro
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued
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MAY 2011 8
clear that I wanted to run track NOT swim. swim the 200IM and 100 and 200 free. You can Before I could explain myself she had picked up only fall behind so much in those events. But I the phone and called the coach of the men’s did manage to get my 200 free time to a respectable number and swim team. She told him that I would be was allowed to swim on swimming with him our B relay at the confernext year. And that was ence meet. We finished that. Rather than third. My senior year was explain the mix up I let also the year that the it stand and thought I NCAA added a 200 medcould clear things up ley relay for some later. But I never did, so meets. I was able to within a few weeks I was lead off breaststroke the a member of the men’s first time the event was swim team as a Junior in swam at the school, college with no backand technically, held ground in swimming. the school record in Worse still, everyone on the event for a few the swim team was on the weeks. I made the water polo team as well so coach put the record you could participate in up on the board by the coached swim workouts pool since I knew if he during the fall season. I waited too long I had never picked up a wouldn’t make it up water polo ball - I had there. barely picked up a baseball by that point in my life. After college I Pomona had a good water taught at a prep polo team and started the ) Max and Alex. school in Connecticut, Suffield John with sons (on left year off against teams like Academy, for a few years and coached Stanford, Berkeley, and UC San Diego. Needless cross country, track (distance runners), and the to say I didn’t travel to any of those games or JV swim team. get within 100 yards of the pool. However, I did Craig: How did you find yourself becoming a have to play in at least one game the coach triathlete? thought, so when the Sagehens (yes, our mascot is a desert chicken) hosted the CalTech John: In 1986 I competed in my first triathlon. Beavers at our campus pool (which wasn’t a It was a run, bike, swim event since the swim “deep” pool for water polo) I sat on the bench was in a pool. I think the distances were 5K, ready to play. I was put in the game for about 15K, 200M. I enjoyed it, but I didn’t really have two minutes, did absolutely nothing useful, and a desire to do another one. After moving to San spent the rest of the game trying to figure out Diego and working for a few years I thought I should get off the couch and stop watching the rules. NASCAR every weekend. I thought I’d try to run I swam for two years and managed to set a a marathon - that seemed like a really difficult season or lifetime best at every meet I competthing to do and I like challenges. I spent some ed in. I definitely wasn’t fast, but I did enjoy time training for the Carlsbad Marathon and finthe experience immensely. It was really hard ished it in about 4 hours. Afterwards, it was a making it through the winter workouts where bit of a let down since there didn’t seem to be we’d do 6K yards in the morning and then 10Ka clear path of what to do next. I wasn’t too 12K in the afternoon. I swam breaststroke in interested in just running marathons. That’s the meets since we didn’t have anyone else on when I met someone at a local shoe store who the team who swam that stroke. In addition, I’d
told me about triathlons and TCSD. The Carlsbad Triathlon was coming up in a few weeks so I signed up. This was 1998. Even though I swam in a surfing wetsuit and rode an old Schwinn bike, I had a blast. I proceeded to sign up for three or four races right after that. By the time the Mission Bay Triathlon came around I knew this is what I wanted to do. I joined TCSD and signed up for Ironman Florida in 1999. I finished Florida, and even though I swore at the time I wouldn’t do another Ironman, I finished IM Lake Placid in 2006 and am getting ready for IM Coeur d’Alene this year.
website. Dean was looking for someone to take over the website and asked if I would do it. I said yes. But in all honesty, I didn’t do much on the website at that time. Lynn Trimble did a huge amount of work to keep the site up to date and was really the “webmaster� for much of that time. Since I had joined the club we had never had anything except cycling gear and tri gear available for sale. I wanted a sweatshirt with the club’s logo and thought our growing membership would want them as well. I told Jim I’d buy the shirts and the club could pay me back as they were sold so it wouldn’t be a big expense. I did that and put together the online store on the website to sell the gear. What I didn’t realize at the time was that selling the gear meant I had to pack and ship the gear as well. It also meant that I eventually had inventory of all our cycling and tri gear so we could sell that in the store as well. I really didn’t participate too heavily until Brian Long stepped into the president’s role. He was the perfect person to take over but I felt a bit bad since I knew he was starting from scratch. He and I were friends since he hauled the gear around to the meetings and we’d get together so I could replenish inventory every so often. I knew that I wanted to be much more active to help move things forward.
Craig: What roles have you held within the Tri Club? John: When I first joined the club I would go to the meetings and the track workouts regularly. I’m quiet and shy so I didn’t interact with too many people. Then one day I saw Jim McCann at the Post Office. He had a stack of newsletters to stamp and asked if I would help. I was surprised he recognized me from the track and I spent the next half hour stamping newsletters. That was about all I did volunteer-wise until I pestered Dean Rosenberg into letting me put together a Classified Ad application for the club’s website. I had recently sold my software company and was working from home as a consultant. I thought it would be something useful and I wanted to become a part of the organization. I did that, and in my mind, it has become one of the more successful parts of the
After Dave Huff resigned as Vice President, Brian asked if I’d step in and I did. That was about two years ago. Since then I’ve continued on page 10
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6255 Lusk Blvd., Suite 100, San Diego, CA 92121
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858.452.3937 www.clearvieweyes.com
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Experience
Affordability WWW.TRICLUBSANDIEGO.ORG 9
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.
TCSD Conversation, continued added the race timing, chip management, membership card printing and website maintenance to that job. My goal this year is to start unloading these tasks. Craig: How do you suggest that people get involved in the Tri Club?
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 11
John: There really isn’t a clear answer as to the best way to get involved in the club. Certainly walking up and asking if anyone needs help at an event is the easiest way. I think we sometimes take the volunteer nature of the club for granted but there are many members who are new or don’t participate in too many events and don’t realize that everything we do is run by volunteers. The volunteers don’t necessarily sign up ahead of time - everyone just shows up and starts working. Beyond that I think it’s important for people to realize that everyone’s time is limited. As a result the people who are proactive and able to accept responsibility are always in demand. Craig: A lot goes into putting on our Club races. In my 20+ years of membership, I’m sure I’ve raced over 100 Club races. I really appreciate all that our volunteers do for us. What would you like to share with our members about putting on a Club race that most people would not know? John: Club races are big events and require a
MAY 2011 10
large amount of work. They are real races and I think everyone that participates in them would agree that they have real value. I’m sure I speak for everyone involved in the races when I say that our goal is to not just equal but to exceed what is available at other local “paid” races. It would take many pages to accurately explain how much work goes into each race. Brian Wrona, Ann Kelly, Dawn Copenhaver, and all the volunteers necessary for registration, setup, teardown, photographs, etc. make a huge donation to the club with every race. Lynn Trimble was the person that started the club down the path to electronic timing by organizing the system based on the Palm PDAs. This was far more accurate than writing things down by hand, but still required a lot of volunteers and required a lot of manual work to merge the timing data with the paper registration sheets. He looked into chip timing but it was a huge expense and the club never had the funds available to make that purchase. With our current timing system I need to build chip packages a few days before the race so that people who have purchased their chips online can pick them up at the registration table. This involves scanning each chip, numbering it, entering it in our chip database and then adding it to the package that’s given out
all down. A byat the race. The day product of the timbefore the race all the ing system is the equipment has to be ability to autounpacked and charged. matically cut up The three timing boxes, the video segbattery for the clock, ments for each laptop, printer and video finisher and have camera all need to have those available in their batteries charged. After it’s charged everythe results as thing is packed in the well. car. The amount of equipCraig: Your chilment has grown quite a dren have gotten bit and amounts to a few in one of TCSD involved hundred pounds of gear Gretchen, John’s wife, with Alex and Max after triathlon. How that’s separate from the youth triathlons. did your kids get race equipment. The turned on to do this sport? evening before the race all the registration John: My older son really enjoys the club. It’s a sheets are printed out so that they’re ready for friendly and unique environment. I think he the next morning. At the race everything is enjoys participating in something that isn’t unpacked, set up, torn down and packed. There’s done by all the other kids at school. Little a lot of packing and unpacking of the equipLeague, soccer, and other team sports become ment. After the race all the timing mats need to very competitive at a very young age. In be unpacked and spread out so that they can be triathlon you don’t have to compare yourself to swept and dried. It takes 6-8 hours for the wet everyone else - you can just monitor your own mats to dry. After that they are packed again progress and enjoy the sport. I’m glad Andy and stored until the next race. Concors has been coordinating the kids program This is a lot of work, but it has reduced the for the club. I think that program will really number of volunteers necessary for timing while blossom once we start to get a good core group increasing the accuracy and timeliness of the of kids who enjoy the sport. results. At many races it’s possible to set up the continued on page 20 equipment, participate in the race, then break it
Representing Bicyclists is not just my job…
…It’s my passion!
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 (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
As an experienced cyclist and triathlete,
including 2 Ironman triathlons, proud sponsor of TCSD for ever 20 years, Mr. Duquette... understand how an injury can effect your active lifestyle. He’ll fight for your rights…even to trial, so that you get results.
Helping San Diego athletes since 1983. Visit our website for FREE information on how to protect our case and see what past clients have to say.
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The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services. continued page 12
WWW.TRICLUBSANDIEGO.ORG 11
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
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 on page 13
MAY 2011 12
Date: March 27th
Sally Boettger Age Group: F35-39 International Distance While standing on the beach waiting for my wave start to the SuperSeal Triathlon, I’m consumed in thoughts. I could get in the water to warm up, but… nah, it’s a 1500 meter swim, that’s the beauty of longer races, I don’t have to warm up. Well… you should warm-up for an Olympic distance race, but I’m a wimp in cold weather, and today’s water is threatening to be cold (I haven’t felt it yet, but it looks cold). I’ll just deal with it during the race and no time sooner. Instead I’m miserable, consumed with bad thoughts about this race. Don’t get me wrong, the SuperSeal did nothing to upset me, this negativity is all me. I am SO not looking forward to this race! The point of registering for The SuperSeal was to keep me motivated to stay in shape during winter! Oh how I tried to motivate, there were several occasions that my alarm
Location: Coronado, CA
went off at 4:30am for an early morning workout. But when the alarm actually went off, I turned it off, rolled over in favor of an extra hour of sleep instead of an hour of training. I’d tell myself, I’ll go after work for sure! The work day would come and go and on my way to workout, I’d find myself thinking something like, ”it’s too, (insert any excuse here), me to go swim/ bike/run right now, I’ll just skip it for today.” This pattern continued throughout the winter. Luckily I had the weekends, so I have become the Winter Weekend Warrior Triathlete, which is my only saving grace. One week before the SuperSeal, rain was in the forecast! Oh Joy! Not only do I get to suffer through this race because of my lack of fitness, I’m also going to get rained on in the process. Days before the event the weather was threatening to © Opix Photog raphy
RACE REPORT: SuperSeal SPONSORS OF TCSD
feel better about this. I’ve changed my attitude and decided this is purely a training day for me! Oh, but wait, I don’t have many races lined up in 2011 yet, so I’m not exactly sure what I’m training for, but now that I have the mindset that it’s a training day the pressure is off. When you go into a race with this attitude, this gives you a great excuse if you aren’t in top form! I’m still annoyed with myself for not keeping my fitness; I really wanted to have a great last race in my 30’s. Oh well, it is what it is! Finally we get to start. The waves were coed, and I liked that! It’s a little reminiscent of an Ironman start with a scrum at the very beginning, but not too stressful. The water was not too cold either, and with the neoprene cap, it’s comfortable in here. The first hundred was head up swimming, last race I got kicked in the face and finished with a black lip… doesn’t make for a pretty finishers photo! The second 100 had us turning into the sun; I wish I had those shaded goggles that were back in transition. Now my swim fitness is coming into question. Oh how sore the arms are, am I going to be able to finish this swim? Another hundred in, and luckily I settled in and didn’t hurt as bad as I had earlier, whew, I can finish this swim. I inadvertently started to make a break for it to swim across the bay, but the lifeguard caught me and directed me back on course. The second half of the swim was much better once I could see, and I came out of the water with no problems, I looked at my time and thought, ‘Not bad’. Out of the water, stripped off my wetsuit (I really like wetsuit strippers, this do it yourself stuff is hard work), and headed under the tunnel to transition. The feet were numb enough that the longer transition run didn’t hurt. Speaking of transitions, I think it’s time we all get on the same page of how to set our stuff up in transition. Through the years, I’ve noticed phy Photogra © Opix
cancel the swim. Hmmm, I thought, normally I’d be ticked off about that, but since I have only swam five times since November, maybe a duathlon isn’t such a bad thing! Saturday before the race the swim was still questionable, but it was looking like the swim would happen. I soaked my wetsuit in the tub so I wouldn’t tear it trying to put my out of shape body into a wetsuit I bought when I was in prime Ironman form! Thanks for the tip Emilio! Back on the beach, still waiting for my swim start (you see, the Seal Sprint started first, and the Olympic started after, so we had a long wait from the time transition opened, to the time we actually got to start the race. This was too much time for me to deteriorate in my negativity. Please don’t do as I do, I know the power of positive self-talk, I know exactly what I should be doing, but I’m caught up in a vicious circle of negativity right now. 18 weeks ago, I was toeing the line at Ironman Arizona, in the best shape of my life, I was empowered by The Ironman, and today, well, today I don’t feel like that same person. Mike Reilly was at The SuperSeal today, he started us off in the swim. If you’re new to triathlon, remember this name, Mike Reilly, he is ‘The Voice of Ironman’. Every person that completes an Ironman get’s greeted by Mike Reilly at the finish line with, “Sally Boettger, YOU are an Ironman”. Well, he says your name instead of mine, but you get the picture. For some strange reason when they handed the microphone off to Mr. Reilly, I felt the need to confess, ‘Forgive me Mr. Voice of Ironman, for I have let my fitness go by the wayside this winter.’ Still waiting to start, when you’re older you get to wait even longer, did I tell you this is my last race in my thirties? My 40th birthday is less than three weeks away, but that’s a different story. The sun is starting to shine, and it’s making out to be a beautiful day, I’m starting to
continued on page 23
SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Compex Contact: Charlie Wright www.shopcompex.com
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page.
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
TCSD CARES: Updates SPONSORS OF TCSD
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page.
TCSD Solana Beach Training Program Still Open to Applicants For complete details, and to read about Team Solana 2009 and 2010, go to www.tcsdcares.org or contact the Training Team at stally@triclubsandiego.org. Another Bike Raffle Brian Long (Sea Coast Exclusive Properties and Quintana Roo are teaming up again to raffle off a new 2011 QR Seduze or women’s specific Dulce triathlon bike benefiting TCSD Cares. Tickets are $5 each or five for $20 and will be available at all club meetings, expos at the TCSD booth and other events. The winning ticket will be drawn at the TCSD Solana Beach Triathlon, July 24th) and the winner need not be present (though it would be cool if they were).
direct educational support (tuition, etc.) to deserving candidates that especially reflect the spirit of TCSD member Dr. Dave Martin, who was tragically killed in 2008. The award will be given out at the TCSD Solana Beach Triathlon on July 24th, 2011. The deadline for review this year’s award is July 3rd, 2011. For more information, visit www.tcsdcares.org.
s
update
Applications Being Accepted For The 3rd Annual Dave Martin Award This award is meant to provide $1,000 of
PedPowerPerform Lab / Team Solana Sweepstakes
Every paid member of the 2011 TCSD Team Solona Training Program is eligible by submitting a brief bio about yourself and why you joined this year’s training team. Pretty simple. Winners will be selected based upon the most creative, heart warming, funny, sad, or enlightening story. For more information, rules and prizes, visit www.tcsdcares.org.
Have You Been Retüled Yet? What is Retül? 3D Real Time Motion Capture Bike Fit System.
Road ■
Mountain
Timex (800) 448-4639 www.timexironman.com
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Time Trial
SpinScan value is an efficiency rating of one’s pedaling technique.
MAY 2011 14
CX
continued on page 15
The Lab is a retailer of Gray bikes & carbon wheels, Rotor Bike Components, Synergy wetsuits & triathlon apparel, Cobb Cycling & ISM saddles. Authorized dealer for Ritchey Bike components and Lynskey Titanium frames.
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A FitForPower bike fit session is one of the most cost effective ways to improve performance and prevent injury! The Lab offers three different fitting options to meet your budget and needs. Our PedPower session will teach you proper and efficient pedal techniques.
Triathlon
Know your SpinScan value?
Call today or email to set up your FitForPower Session.
Zoot Sports www.zootsports.com
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Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
858.270.1605 dean@PedPowerPerformLab.com www.PedPowerPerformLab.com
SPONSORS OF TCSD
WetsuitRental.com www.Wetsuitrental.com
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Mayesa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com
usa
continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
IT’S THE LAW: Race Waivers & Your Risks Explained SPONSORS OF TCSD PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
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 continued on page 17
MAY 2011 16
By Richard Duquette, Esq.
In an attempt to escape responsibility for a bicycle injury claim, insurance companies commonly argue that you, the bicyclist, assumed the risk of injury by hopping on your bicycle. They argue this assumption of risk in three ways, some of which can be less than fair. Written Release The most typical way insurance companies argue assumed risk is through a written release that expressly identifies the risks associated with bicycling (like colliding with other bicyclists during a race or sliding out while coming around a corner). However, if the release is vague or ambiguous about these dangers, then it is invalid, as ambiguities are interpreted against the drafter in accordance with the law (California Civil Code, Section 1654). The scope of the release must also be clear; if the release attempts to claim a risk not typically associated with bicycling, it may also be invalid. For example, a written release wouldn’t normally be applicable to an athlete who was injured by defective products or equipment, a person not directly involved in the injury, or if a volunteer lets a car on the race course and it hits a racer. Unfortunately, insurance companies don’t need a written release to claim you assumed the risk of injury while bicycling--they can assert primary and secondary assumption of risk without a written release. Primary Assumption of Risk Primary assumptions of risk are the lawfully asserted risks inherent in a sport—risks like encountering ice while snow skiing or racing bicyclists taking turns too fast. It is the popular opinion that if the courts were to award compensation to athletes injured
by these inherent risks, they would be deterring vigorous recreation and competition among participants, altering the face of the sport forever. Secondary Assumption of Risk. Secondary assumption of risk, however, is completely different. This is akin to “comparative fault,” which is what happens when the fault is allocated based on the degree of risk in the conduct. For example, a bicyclist riding a poorly-maintained bicycle that failed may be more “at fault” than a bicyclist riding a wellmaintained bicycle. The injury sustained by the former bicyclist weren’t due to the sport of bicycling, they were due to the negligent risk-taking of the bicyclist. Bicyclists are, in general, aware that they cannot do what they love without enduring a little risk. However, bicyclists should also remember that responsibility is a two way street: it is the cyclist’s responsibility to ride defensively on a well-maintained bicycle, but it is the insurance industry’s responsibility to accept their share of fault without the legal spin. Perhaps the best advice… Know your rights, ride safe, and, if injury should occur, hire an experienced trial attorney to help you keep it fair. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com, web: www.911law.com.
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.
SPONSORS OF TCSD
Our Center Specializes in: ■
Orthopedic Rehabilitation
Sports Medicine Rehabilitation
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McKenzie Method
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MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Strength and Conditioning Programs
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Active Release Techniques®
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Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Ask for the special TCSD rate for our Active Release Techniques® Services
COACH’S CORNER – Nutrition: Hydration Contracting muscles produce the force needed cise doesn’t kick in until well after you’re dehyto propel you forward, whether that’s through drated and already suffering the consequences. water, on the bike, or on foot. But those work- Fortunately, dehydration can be avoided, but it ing muscles also requires adhering to a disciplined produce internal hydration plan before, during, heat that must and after training and racing. Dehydration is the single be dissipated largest contributor to fatigue quickly in order when training or racing. to avoid overh e a t i n g . Sweating is a mechanism for ridding your body of heat, but it causes you to lose the very same fluids and the electrolyte sodium that you need in order to remain hydrated. Dehydration is the single largest contributor to fatigue when training or racing, and it impacts your performance when you lose just 2% of your body weight due to fluid loss. For a 150-lb (68-kg) triathlete, a 2% weight loss equates to just 3 lbs (1.4 kg). Training and racing, espeArticle courtesy of PowerBar’s Triathlon cially in the heat or humidity, can easily result Playbook-Triathlon. in losses exceeding this 2% threshold. Making matters worse, your sense of thirst during exer-
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page. continued on page 19
WWW.TRICLUBSANDIEGO.ORG 17
COACH’S CORNER – BIKE: Travelling with your Triathlon Bike - 7 Essentials the Pros do That You Can To Every same which minor to an havoc
big event sees the common problems are essentially very but in the lead up event they create and unrest.
If you are travelling interstate, ensure you have a checklist when packing your bike and all components that accompany it. The process of a checklist is important. There is nothing worse than leaving the seat and seat post to your beloved bike at home as finding a new one at the race site is going to be potentially difficult if not impossible. One thing you can usually find in the event of a problem is technical people to assist, whether it is the local store or a tech savvy competitor. What is more challenging is finding parts and accessories to suit, particularly as bikes are becoming technical with proprietary components. Here are a few “get out of jail” free cards that should be in every athlete’s bike kit for when they go racing - either internationally, interstate or even the local as it’s almost always the same problems. If you can’t afford the spares, you probably can’t afford to race! Essential Spare Equipment to Take: 1. Derailleur hanger 2. Seat post binder 3. Inner cables (brake and gear) 4. Cleats 5. Tires and tubes 6. Spare spokes and nipples (specific to your wheels) 7. Chain and chain pins Essential Tools for Your Race Day: 1. 2. 3. 4. 5. 6. 7.
Torque wrench Cable cutters Allan keys Pedal wrench Electrical tape and Duct tape Spoke key to suit your wheels Chain breaker
It is cheaper to spend a few extra dollars on spares you may never need than to pour in hours of time training and the expense of race entry and travel only to be sidelined for a simple part you could have taken with you. This article adapted/modified from www.Trizone.com.
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Made with Kashi: Chilled Ginger & Lemon-Bergamot Stoned Fruit Soup Served with Yogurt and Kashi™ TILIA® Cookies This stunning, fragrant fruit soup will wow your guests and is so easy to make! With a potpourri of seasonal fresh fruit, ginger, yogurt, herbs, and even Earl Grey tea, it’s a chilled wonder.
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Makes 4 servings. Ingredients 1 ripe organic peach 1 organic plum or pluot 8 organic Bing cherries, halved & pitted 1 ripe organic apricots 6 ripe organic blackberries 1 cup organic agave syrup 2 cups water 2 oz. chopped fresh ginger ½ oz. natural Earl Grey tea 1 organic lemon, zest peeled wide strips 8 oz. organic low-fat plain or vanilla yogurt 1 oz. fresh mint, chiffonade 1 oz. fresh basil, chiffonade 4 Kashi® TLC™ Oatmeal Raisin Flax chewy cookies Directions Halve peaches, plums/pluots, apricots and cut into quarter-inch slices. Halve the cherries and blackberries. Set aside all fruit. Combine agave & water and bring to a boil (make a syrup). Once it comes to a boil, turn
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off the burner and add the ginger, tea and lemon zest strips. Allow to steep 15 minutes. Strain the “soup” in strainer and chill in the refrigerator. Combine the chilled soup with the fresh fruit, top with chiffonade of mint and basil and toss to combine ingredients.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 15% off, refer to TCSD Member Discount web page.
Serve with fresh yogurt and cookies. Ingredients Amount Per Serving: Calories 340, Fat Cal. 60, Total Fat 6g (9% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholesterol <5mg(2% DV), Sodium 120mg (5% DV), Total Carbohydrates 65g (22% DV), Fiber 6g (24% DV), Sugars 49g, Protein 6g, Vitamin A (6% DV), Vitamin C (50% DV), Calcium (10% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.
Foundation Health and Performance 5670 El Camino Real, Ste. F Carlsbad, CA 92008
MichaelShannon@FoundationCarlsbad.com (760) 602-0262 www.FoundationCarlsbad.com Discount: Refer to TCSD Member Discount web page.
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TCSD Conversation, continued SPONSORS OF TCSD
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4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
Craig: You and Brian Long are putting on the Tiki Swim event. What is that event and how can people enter? John: The Tiki Swim was an idea that Brian Long had as the first leg of an Ironman distance race that’s broken up into three individual races spaced 4-6 weeks apart. There are plenty of century bike rides and marathons, but few if any open water swims at the 1.2 and 2.4 mile distance. He proposed the swim to the Oceanside Chamber of Commerce as part of their Harbor Days celebration and they thought it was a good idea. The swim will start at the Oceanside Pier and go back along the coast to the harbor. It will finish at the boat ramp where the Ironman California swim finishes. Going in that direction, the swimmers will benefit from the tide going in their direction. The 1.2 mile swim will start north of the Pier. Besides offering a place for triathletes and open water swimmers to compete together, this race will be the first leg of TriFuzion - the virtual triathlon. I think TriFuzion will be a great way for a triathlete to finish their first Ironman distance race without having to do all the training necessary to finish it in one day. As a stepping stone to a one day event it will be beneficial, but it will also be popular among people trying to assess their best possible time for all three events. Craig: Imagine that you are in your rocking chair reminiscing about the Tri Club. What are some memories that give you the most pride in being a TCSD member?
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John: There are quite a few events that stand out in my mind. Some of which will probably be coming up in the next year. However, the first few years of the La Jolla Aquathlon’s always bring up happy memories. Being able to race in the evening, then eat and watch the sunset, made those races nearly perfect. Particularly when my kids came and were able to play in the sand.
Craig: What is your favorite benefit of your TCSD membership? John: The easy answer here is that I enjoy all the support and work provided by the volunteers. We have such a great resource at our disposal - whether it’s workouts, meetings, volunteering at events, or just helping find a good plumber, our members allow us to do almost anything. Craig: What do you do for a living? John: I am a software engineer. I currently own my own consulting business where I develop back office and web applications for small and medium sized businesses. I enjoy the flexibility of my job so I can do as many things with my kids as possible. Craig: What are your goals for 2011 and beyond? John: My personal goal this year is to find the time to train for Ironman Coeur d’Alene, and possibly qualify for the USAT Age Group championships in Vermont. After that it’s helping the club get involved in some bigger events and work with Brian Long on the Tiki Swim and TriFuzion. When I volunteered in Kona at the World Championships a few years ago I mentioned to someone that I enjoyed the event so much that I’d like to have a business reason to stay involved in triathlon and travel to more races. But that’s a much longer term goal. Craig: John, thank you so much for taking the time to share your story and for all you have done for the TCSD. You are a role model for all of us on how to be a leader in the community and most importantly an involved father in your son’s lives. Good luck on achieving your goals. I know you will meet and exceed those goals in record time. 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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MAY 2011 22
Race Report, continued that everyone has a different idea of what the correct way to set up is. I’ve always learned that your stuff and your bike go on the same side of the rack! You’re not setting up house in transition, you actually want to spend as little time in here as possible, so don’t make it too comfortable in here (ok, so don’t go looking up my transition time, because based on my time, it looks like I’m guilty of getting a little too comfortable myself)! A couple more rants about transition area, and then I’ll be done with this tangent. Please stick to the rules when they state, ‘Athletes only in transition’. You don’t need your support crew in here; they can easily meet you right outside the fence and take pictures, talk, etc. from the outside. It gets crowded enough in transition as it is with athletes, and it’s a liability issue for the race director, so please stay out of transition if you aren’t a registered athlete. Last Transition rant: With wave starts, some of us start a lot later than others. If you’re a late starter and chose to sleep in and get into transition five minutes before transition closes, that’s a great advantage for you, you are well rested to race! However, don’t think that you can squeeze your bike into the front of the rack when you show up later. My advantage over you is that I have an end spot on the transition rack. I woke up in the middle of the night to be one of the first in transition to get that spot, but that’s my advantage. You are well rested for the race, and I have a better rack spot. You get to choose which advantage you want, but you can’t have both. Alright, enough with the rant, can you tell someone squeezed their stuff onto the rack after I had already left for the swim start? And no, I didn’t take up too much room, it was actually the guy next to me that set up on both sides of the rack that made it very inviting for someone to squeeze their bike into the front of our transition rack. Always blame the guy next to you when things go wrong in transition. Ok, back to the race, bike stuff on, and out of transition with a not so respectable T1. I really didn’t need those arm warmers, but like I said before, I’m a wimp in the cold, better safe than sorry. The bike course was simple and fairly flat. Was it me, or was there a cross wind. I could tell when I was riding against the wind, but I never noticed a tail wind. To me the wind was blowing, at least that’s what I was thinking, then I’d look at my surroundings, and nothing seemed to be blowing in the wind. Actually, everything seemed quite still. Maybe it was just my blazing speed on the bike, NOT, I think I was just hallucinating at this point. Spectators lined The Strand, and Team In Training had a huge support crew. We had four 180 degree turns on the course, but other than that, it made for a fast bike course. The bike ended at a good time for me, I was about to hit my limit if it were any longer. Into transition I went, bike stuff off, run stuff on, and out onto the run course. I really enjoyed the run course. The view was really cool. In the first couple of miles we had a great view of the Coronado Bridge, the water and downtown San Diego. The weather didn’t live up to its forecast either, and we were enjoying perfect conditions on the continued on page 24
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A Frank Admission, continued help or gawk. We worked as a team. By the time the police and an ambulance arrived, we had freed the cyclist’s feet from his shoes and bike, and we had managed to cinch a belt around his thigh. The bleeding had not stopped completely, but the make-shift tourniquet had slowed it. I kept glancing at the man’s face. It had grown wan, and he no longer tried to speak. The emergency medical techs quickly transferred him to the ambulance, and told me the name of a hospital where they were taking him. Within minutes, the police and passersby dispersed, and I was alone with blood covering my arms and soaking through my jersey and shorts. The man’s expensive bicycle lay near mine. No longer operating in panic mode, I stood numbly for a few moments trying to develop a plan of action. I didn’t know who the rider was or who knew him. That’s when I noticed the cell phone strapped to his handlebars. I hit the redial button and put the phone to my ear. “Hi, Frank,” a woman’s voice said. “Where are you?” The name startled me. I explained who and where I was, and why I was calling. I mentioned something about Sheri. “Oh my God! I’m Sheri, Frank’s wife. I’ve got to go see him. If you can wait there, I’ll call a friend to pick up the bike.” “His name is Frank? I… ” Something swirled in my mind—indistinct thoughts about irony, blame, and… love? Frank’s words ten minutes earlier came back to me. “He told me to say he loved you, Noel, and Krissy.” “He said that? Then he’ll be okay?” I heard worry and hope in her voice. “I think so.” He had lost a lot of blood, and he didn’t look very good when they loaded him into the ambulance. This was not the time to speculate. I waited nearly an hour for the friend to arrive, and that gave me time to replay the day’s events over in my mind. Like black clouds breaking up in the wake of a storm, I felt some burden shift inside me. I didn’t know what it meant, but I couldn’t get over the irony of helping save a man named Frank. While waiting, I transferred Sheri’s number to my phone so I could call to check on Frank’s condition later. Covered with sticky blood, I didn’t feel like bicycling for two hours to get home, but it gave me time to mull over the day’s events. I called Sheri that evening to ask about Frank. She said his condition had stabilized, and the doctors thought my actions may have saved him. “Thank you for saving Frank.” The effect of her comment sank in. I never would have guessed I’d ever hear someone say those five words to me. In the moments that counted, I had intuitively done all within my power and ability. More than triathlon ever could, helping Frank gave me a sense of strength that had been missing for nearly four years. My albatross had spread its wings and was trying to fly away. When Frank called me a few days later to thank me, I felt nearly moved to tears. “Thank you for saving my life,” he said. “Thank you for giving back mine.” I don’t think he really under-
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stood what I meant. He and Sheri invited me over the next weekend, and I explained everything to them. Since then, I’ve experienced a new sense of life the way it used to be. I no longer need triathlon as a fix to get me through the week. Sure, I’ll keep training and racing, but only for
fun. I want to start filling my life with living again. The other day neighbors were moving and looking for someone to adopt their dog and two cats, so I took them in, bringing instant family and instant love in my home. I think that beats a podium finish any day.
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.
Race Report, continued race course. Sunny, but not too hot. Who else got sunburn? I completely forgot to put sunscreen on. It was a one loop run course that was very well marked. The aid stations were good, but only served water, which was all I needed. Well, I didn’t hear them say they had anything else, and I’m not complaining, it’s just something good to know if you’re considering doing this race and you need more then water. I was happy with the mile splits. The race was not anywhere close to the ugly I thought it would be, today is coming out to be pretty decent actually. One more turn off the main run path and the Finish was in sight, and I was ready to be finished. Spectators were lined down the road cheering everyone in, and I crossed the finish line with a respectable time for me. I’m shocked actually; I can’t believe I pulled that off with how negative I was going into this race. If you’re new to triathlon, remember this. Don’t follow my example on this race, the nega-
tive self talk, the lack of preparation, and not warming up are not keys to a successful triathlon! Also remember, no matter who you are, we are all nervous at the start of the race. We may be nervous about different things, but all of us have some nerves, it’s natural, and good. If we didn’t get those butterflies, we probably wouldn’t continue racing. The SuperSeal didn’t happen the way I had planned. Remember, this was supposed to motivate me to keep my fitness. Turns out, I still have a good base and I’m not as far back as I originally thought The race didn’t motivate me through the winter months, but it did exactly what I wanted it to do, I’m reminded again of why I love doing this! This is so much fun! Who’s ready for that 4:30am wakeup call? Overall, my last race in my 30’s turned out to be pretty good! Photos courtesy of Osamu Chiba, Opix Photography, www.Opix.net
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
RACE REPORT: Xterra Western Championship David Krosch Age Group: M50-54 Raced in Henderson, NV at Lake Las Vegas, the Xterra West Championships. It was a rather tough day. Water was 58 degrees (COLD). That wasn’t such a big deal, but when I came out of the water and started to take off my wetsuit, something happened which I’ve never experienced before (even after a couple cold Alcatraz to S.F. swims). Both my quads seized/cramped. That caused a slow transition and bothered me on the bike. Then, embarrassingly even though I’d pre-ridden the course, on the first bike lap I had my head down and followed two riders down a hill with 15-20 behind me. Wrong way. We all
had to climb back up a huge hill losing 710 minutes. On the run, the hamstring I’d hurt earlier in the week gave out early, caused me to slow my run down a lot. That said, I was still able to secure 7th out of 20 in my age group. I was happy with that, and added a few points in the hunt for a spot toward the USA Championship event.
Brightroom
Location: Lake Las Vegas, NV
©
Date: April 10th
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED