TCSD Contacts Board Members Volunteer Members In Print Member Profile
INSIDE THIS ISSUE
JUNE 2010
TRIATHLON CLUB OF SAN DIEGO
2 2 2 4 5
Weekly Workout Calendar 5 TCSD Conversation 7 New Members 8 Pool Side 10 Sponsor Spotlight 13
TriNews
What To Expect At
JUNE CLUB MEETING June 2nd, Wednesday 5:00 pm SPECIAL GUEST: Penny Dean, One of the world’s top open water swimming champions. Location: University City Physical Therapy 10803 Vista Sorrento Prkwy. San Diego
Powered by Kashi® Thursday, June 17th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Where: La Jolla Shores
By Kevin Koresky
Preparing for an iron distance triathlon requires more planning and preparation than any other distance event. You’ve done all the training and mental preparation and now your ready to “Get ’er done”. The following is a list of valuable information, reminders and tips of what you’ll encounter once you’ve arrived at the race site. Registration: ■ Open Thursday & Friday for Sunday races. ■ Open Wednesday & Thursday for Saturday race. Bring: ■ Valid ID. ■ USAT Card (If you do not have one there is a single race day fee of $10.00). ■ Print out of your Active.com registration/confirmation. Print and/or read a copy of the Athletes Guide. All Participants: Will be weighed. ■ Receive a Ironman ID wrist band (this gets you into everything IM has to offer, athletes welcoming dinner, award ceremony, transition, ect.) ■ Swim Cap. ■ Timing Chip. ■ Transition Bags. ■ Special Need Bags. ■ Race numbers (bike, run, sticker race number to be put on bike, transition & special needs bags). ■
JUNE TCSD AQUATHON
It’s the Law 14 Race Reports 12, 15 Coaches Corner - Run 24
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Swag Bags. Event Poster.
Setting Up Transition & Special needs Bags: ■ Lay out all of your gear by event. ■ Pull out your check list. ■ Check All gear. ■ Place Appropriate Gear into Transition Bags. Transition Bike Bag: You should have everything you need in these bags before turning them in; Helmet, shoes, glasses, gloves, socks, jersey, shorts, sun screen & body glide. ■ You can add to your bags on race morning, if you have to add something keep it to a minimum. ■ Only change gear if there has been a change in the weather. ■ “Nothing new on race day.” ■
Transition Run Bag: ■ You should have everything in this bag before turning it in; shoes, shorts, hat/visor, glasses, jersey, body glide, water 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
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Steve Koci Dean Rosenberg Steve Tally
coaches@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
Race Series Points (Aqua, Du & Triathlon) Dean Sprague
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
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
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Sprague Design, Dean Sprague
Open Water Swim Director
Nikee Pomper
npomper@triclubsandiego.org
dsprague@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Kevin Koresky
kkoresky@triclubsandiego.org
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 Richard Duquette, Garry Elmitt, Kevin Koresky, Dr. Jason R. Karp, Michelle Panik, Richard Reilly 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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(619) 668-0066
(760) 470-3947 (619) 867-2784
dsprague@triclubsandiego.org
Ironman Coach(es)
NEWSLETTER STAFF AND INFORMATION
(619) 987-8822
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
TECH CORNER:
Runmeter, Cyclemeter and Walkmeter Great fitness application that offer ease of use, great post workout reporting and sharing. These applications use the iPhone’s GPS capability to track your route as you run or bike. http://www.abvio.com/
(858) 270-1605
(858) 733-0790
What to Expect, continued bottle, gel bottle, race belt, fuel belt and sun screen. Special Needs Bags: ■ You get two bags one for the bike and one for the run. ■ These get dropped off race morning. ■ There will be boxes in a designated location labeled Bike Special needs and Run Special needs. ■ Place the right bag in the right box! ■ Do not put anything valuable in them, you may not get these bags back. Bike special needs bag: ■ You can put food, extra tubes & co2, clothing, gels, water, powders, b-glide, pre-mixed bottles & sandwich. Run special needs bag: ■ You can put food, clothing, water, socks, gel, pre-mixed bottle, powders & body glide. Bike Prep: ■ Inspect bike ■ I suggest taping your gels to the bike before turning it in. During the race you should be able to tear off the tops while riding. When you pull the gel up to eat, it should open up. This will minimize any fumbling around trying to open the gel pack. ■ Do not fill tires to their maximum psi the day before the race as they could pop. ■ In your saddle bag include: tire levers, extra tube(s), co2 cartridges and basic multi tool that include chain tool. ■ Water bottles should be added race day morning. Transition Tent: ■ You may not be aware but you can fully change in the transition tent. ■ If you are caught changing outside of the tents you could possibly be DQ’d. ■ Grab your transition bag, run into the tent, grab a chair and you maybe helped by a volunteer (that depends how many people are in there at the same time). ■ The tent is divided; there is a boy’s side and a girl’s side. Most tents usually have water, Gatorade, ice, sun screen, & Vaseline (but don’t count on it).
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If you need something, ask a volunteer and they will help you out. You will use the same tent for the bike & run transition.
The Day Before the Race is Transition Drop Off Day Bring: ■ Bike. ■ Bike and Run Transition Bags. During Transition Drop Off: ■ Rack your bike by your assigned race number. ■ Drop run transition bag at assigned location ■ Then drop the bike transition bag at it’s designated area. ■ I suggest walking the transition area, making a mental map. ■ Walk from the swim exit, to your bike bag and then to the changing tent. ■ From the changing tent walk over to your bike. ■ Go over to the bike dismounting area, walk to your run bag and then to the changing tent. ■ Walk over to the run exit. ■ Have a plan and visualize it. Race Morning Bring: ■ Special need bags ■ Nutrition ■ Hydration ■ Wetsuit ■ Swim cap ■ Goggles ■ Body glide ■ Timing chip ■ Tire Pump ■ You will not turn your swim gear in on Saturday. Race Day: ■ 7:00am start & Transition Opens @ 5:00am ■ Drop off Special Needs Bags. ■ Get body marked. ■ Place nutrition & hydration on bike. ■ Pump Tires (bring a light to see the pump pressure gauge). ■ Lube your body. ■ Put on wetsuit, goggles & swim cap.
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
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
continued on page 22
WWW. TRICLUBSANDIEGO.ORG 3
IN PRINT: Drinking From My Leg, Lessons from a Blistered Optimist (Coming to a bookstore near you) Paul Martin has competed for the US National Teams in triathlon, cycling, alpine skiing and hockey... on a prosthetic leg! A car accident claimed his left foot in 1992 and he took off running, quite literally. He has since won cycling medals at the Athens Paralympics and has completed 10 Ironman triathlons, setting the official record for leg amputees with a time of 10:09:17 at Ironman Coeur d’Alene, 2005. His first memoir, One Man’s Leg was touted by the USAToday as “Irresistible.” Drinking from My Leg brings the reader up to date where One Man’s Leg left off. He narrates the events of his life on the race course during and reveals his experiences—some glorious, many hilarious—as a competitive triathlete, runner, and cyclist. Drinking from My Leg details a host of accomplishments, including those Ironman finish lines and the raising of the flag after he won the Disabled Cycling World Championships in 2002. The pages are filled with motivation, excitement and, most importantly, optimism and humor.
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Paul Martin‘s and his latest book are heralded from the likes of some of the greatest triathletes of all time: “This is the perfect book for every triathlete. You'll laugh so loud and be so inspired that you won't even notice Paul just talked you into signing up for your first Ironman. It’s pure comical motivation!” —Chris McCormack, 2007 Ironman World Champion “I’ve known Paul for many years and have marveled at his determination, tenacity, and willpower. He has a wonderful optimistic outlook and ‘Drinking from My Leg‘ is a must read for any athlete.” —Dave Scott, 6-time Ironman World Champion Visit www.paulmartinspeaks.com and pre-order a copy. The book launches on June 23 and all orders placed on or before that date are eligible for endurance sports related discounts and freebies worth over $1000 from companies like Rudy Project, Xterra Triathlon, Endurance Sports Travel and many more.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR MEMBER PROFILES TROY CLEMENT Nickname: Trojan or the Troj Status: Married Occupation: Pool and spa Man. When not training, I enjoy: Fishing. it’s a great way to take a day off. I also love to go backpacking, it takes power and endurance. And you can get away from society. Please leave the cellphone in the car.
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
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•
Location: La Jolla Shores. •
Favorite Local Restaurant: Janet’s Cafe in El Cajon.
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma Track Workout
6:00 PM
Track Workout in Carlsbad, a coached session
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
6:30 AM 5:30 PM
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Favorite Thing(s) About TCSD: The Tri club races are great for training and let you know how you are doing.
Location: UC High School, 6949 Genesee Ave. •
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com Location: Tamarack Beach.
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com •
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.
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.
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Equipment Wish List: Race wheels.
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
Favorite Race/Tri Event: Ironman California, I was a volunteer the first year and have some good film I took of our aid station on the run part of the race. If I could get someone to edit it, we could call it “Bring back our Ironman” its now a half.
My Equipment: Wetsuit: Xterra Bike: Quintana Orbea Running Shoes: Mizumo
Saturday 8:00 AM
Favorite Segment (swim, bike or run): It’s a great feeling to be on the run and knowing it’s my strength.
PR/Best Race: I have to say the San Diego International Marathon in 1998, after 2 attempts, I broke 3 hours... 2:56.29.
Friday 6:45 AM
Before I Became a Triathlete, I was: A runner, I ran a lot of full and half marathons.
Can’t Race Without: Albuteral I have asthma. Best Advice: Stay within yourself.
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
WWW.TRICLUBSANDIEGO.ORG 5
MAY TCSD MEETINGS, CLINICS & RIDES SWIM CLINIC: TRANSITIONING FROM THE POOL TO OPEN WATER
Monday, June 14th, 6:30 pm So it’s time to get those toes out of the pool and into the ocean? Bobbie Solomon will lead a discussion on how to overcome the mental and physical challenges of open water swimming. Food and beverages will be served.
Location: The Triathlete Store 14041 Midland Road Poway, CA 9206
NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, June 3rd, 6:00 pm
Sunday, June 20th, 8:30am
Monday, June 21st, 6:00 pm
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 San Diego International Triathlon in June this talk is a must! NON-MEMBERS WELCOME!
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! Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com Location: University City Physical Therapy, 10803 Vista Sorrento Pkwy, Ste 100 San Diego, CA 92121
JUNE TCSD BEGINNER TRIATHLON Saturday, June 12th 6:00 am Check-in, set up begins 6:45 am Race Start If not racing, come out an Volunteer!
Where: Glorietta Bay, Coronado Distance: Swim: 300 meters Bike: 7 miles Run: 2 miles
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 - ??
With a custom nutrition plan, we will help you succeed in reaching your goals.
Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300
Nutritional Consultation
Feel energetic and healthy, all the time! Achieve your athletic goals. Reach your ideal weight and maintain it with ease. Beat craving and bonking.Balance your hormone levels. Get healthy cholesterol and blood pressure readings. All this and more with the helpful tips and advice from a dedicated and knowledgeable holistic health professional and athlete.
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Barbara F. Ferrero - BS, CCN, LMT (760) 710-7730 Barbferrero@gmail.com North County-San Diego
Craig: What roles have you done for the TCSD? Steve: I started with basic volunteering for Expos and other events. This was a GREAT way to meet other members. At first I only did some continued on page 8
Certified
Call today or email to set up a FitForPower Session.
Steve: During graduate Can’t m iss Stev school I found myself e’s smil e. running more and more for enjoyment. I finally decided to do some organized running and did some marathons and half marathons to give myself some goals. But then during the summer of 2002 a friend of mine told me he was doing the Mission Bay Triathlon, and challenged me to do it with him. He had done it in previous years with his company and so knew the ropes a bit. So I bought a bike, started training, and made every rookie mistake in the book. As a matter of fact, that set of experiences (learning things the hard way), from my first few races is largely the basis of the beginner tips I give in the Tri 101 seminars. I say, “I’m telling you this so you don’t have to learn it the hard way like I did!” So I did Mission Bay, and was hooked (beat my friend too). Immediately signed up for every race I could find including the next Ralph’s California Half Ironman (now Oceanside 70.3).
Steve: I think this is a sentiment that is voiced quite a bit, but it bears repeating: the people. Like many aspiring triathletes, I didn’t realize that TCSD was all about the people, and not just getting faster. When I joined TCSD I found the most amazing, inspiring, and motivating individuals all around. And they would take the time to talk to a complete newbie like me as if I was an elite athlete! I love that the club is about the lifestyle of triathlon, and not just about performance. To sustain energy and freshness for a lifetime in this sport it has to be about more than split times. Of course the great food, sponsors, events, discounts, and all the other legendary TCSD benefits are amazing. But I really enjoy just being around the fantastic people that make up this club.
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Craig: What led you to take up triathlon and when did you join the TCSD?
Craig: What is the best part of being a TCSD member?
Zin (Retül’s hand held digitizer) along with CompuTrainer’s SpinScan software.
Steve: Being from a Navy family I moved quite a bit during my early years. I got into soccer while on the east coast and really enjoyed that, and anything else that involved running and a ball. I’ve always loved the water and was also was on a youth competitive swim team during elementary school. But when I moved to San Diego during junior high I discovered surfing and was WAY into that for many years. I have always enjoyed running, but only in conjunction with a ball sport, so never went out for the high school track or cross country teams.
The following summer I finally checked out TCSD. Like most, I joined TCSD to try and get faster or accomplish a specific goal. Little did I know it would become like family. Wished I had joined sooner!
Courte sy of O pix Ph oto
Craig: What was your sports background before triathlon?
San Diego’s only bike fitting facility to utilize Retul’s 3D Motion Capture Fit system,
I had the honor recently of talking triathlon with TCSD legend Steve Tally. I hold Steve in the highest regard as he has given so much to our club and the sport locally. You will undoubtedly enjoy eavesdropping on our conversation and getting to know this awesome guy!
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By Craig Zelent
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TCSD CONVERSATION WITH: Steve TalLy
Road Mountain TT Triathlon
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued TCSD NEW MEMBERS Catherine Armentrout John Aspinall Corey Avilla Carlos Ayllon Kulbinder Bains Stephanie Baird Mary Barrera Marry Barry Richard Basanese Laura Basanese Sara Bergvall Prashant Bhatia Trace Bolding Sandra Bonilla Kathryn Bouvatte Tristan Bunch Jose Campo Bethany Chambers Lori Christensen Jessica Colomb Raymond Corchado Deanna Craig Courtney Cronin Amanda Davis Gerry de Ocampo Diann Delicino Jeremy Dentt Frank Dugger Rondol Eagle Lucia Eagle Mark Erwin Uri Feldman Armando Figueroa Gerald Fineman Jeff Fitzwater Michael Florez Pawel Gajkowski Lesley Garrison Amy Gelles Ted Gina Eva Goetze Rick Gray Carly Gray Brett Gylling continued on page 9
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odds and ends helping at different events. Then, shop for a venue, and we have been giving like so many others, I was recruited by President monthly Tri 101 sessions ever since. Sometimes Jim McCann. Jim and I were talking at one of I look out at a race or one of the monthly meetthe Desert Camps. I was talking about my expe- ings, and am startled to realize how many of the riences learning about triathlon and ideas for confident faces out there started as wide eyed helping beginners get the information they beginners at one of the Tri 101 meetings. It is needed to get started in the sport. Naturally, one of my favorite things! If I knew the power anyone who knew Jim can predict what hap- back then, I would have started a cult. Since pened next. He recruited me as a volunteer and then, the beginner program has expanded ever pointed me in the direction of the small (at the since to keep up with the ever increasing poputime) TCSD beginner team Dean and Christy larity of the sport. One of my proudest moments Rosenberg. They had been handling all the in the sport was when Dean and I were honored beginner queries at the time, and were doing a for our efforts by being named club members of great job, but getting a bit overwhelmed. This the year in 2005, and were honored at the was at a point when the sport was starting to Competitor Awards. If my house was on fire, my really get some mainstream appeal, and the club Competitor Award would be one of the first was getting more and more requests to be more things I would grab. ‘beginner friendly.’ We started revamping the beginner program, adding or increasing beginner bike rides, runs, transition clinics, surf entry clinics, beginner races, and providing as much info to aspiring triathletes as possible. This is also where my hopefully now world famous monthly Tri 101 talks started. You, Craig, We are forwere actually the thlon. n Bay Tria o si tunate to have inspiration for is M ’s g Koz er finishin ft a s ri an entire team of beginner coaches these. You had been K Steve and now. From long time coaches like Steve Koci and holding your Ironman meetings before regular club meetings, Farah Hedwig, to newcomers like Bill Gleason and also holding Ironman info sessions at local and Bobbie Soloman, and Flo Hedwig (and many shops. We thought these would be great for more too numerous to mention here that help at beginners too! We started by having beginner Q beginner events!). And I must also mention and A sessions for a few minutes before club Brian Wrona and Ann Kelly who are putting on meetings, but soon realized we needed much the beginner races. more time than that to truly answer all the As for other roles, I have also served on the beginner questions. B&L Bikes offered us their volunteer board for the club for many years, and
Representing Bicyclists is not just my job…
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As an experienced cyclist and triathlete,
including 2 Ironman triathlons proud sponsor of TCSD for over 20 years. Mr. Duquette understand how an injury affect your active lifestyle. He’ll fight for your rights…even to trial, so that you get results.
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(760) 730-0500
headed up some efforts such as the organization of TCSD’s team at the Pumpkinman USAT Club Nationals. One of the first things I do when beginners ask how they can get more involved in the sport is to tell them to volunteer for the club. This is the first step of turning triathlon from a goal on a checklist to a lifestyle. Craig: Something I have always admired about you is how you exude tons of energy and enthusiasm for everything you do, but especially for your job as Beginner Coach. What is it about that position that excites you the most? Steve: I think coaching beginners is the most rewarding volunteer position in the club. For beginners, Triathlon is about so much more than fitness. It’s also about information! There are lots of moving parts to this sport, and we try to get beginners the info they need in order to work on their weaknesses, know what equipment they need (and don’t need), and know how to choose and approach a race. As a matter of fact, I shy away from the term ‘coach’ when it comes to what we do. I think we serve more as beginner instructors or teachers. When we do our monthly beginner clinics, we start with a group of people with huge eyes, possibly wondering what possessed them to even be there at the meeting. Our goal is to have them saying to themselves “I can do this!” by the time they leave. Watching people go from scared beginner to confident athlete in a matter of weeks is the
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best. Then we get to do it all again! You see, we know how addicting and rewarding this sport is. So what is more fun than being the one who gets to take a bunch of intimidated newcomers, introduce them to what will most likely be a life-altering lifestyle sport, and watch them discover what we already know? It’s like being the ticket puncher at Disneyland. I get energized just talking about it here! I think a recent experience sums it all up: I was helping out at the recent beginner race at Glorietta Bay, and standing next to race director Brian Wrona. We were watching the glowing faces on the new members who were completing their first tri, and Brian turns to me and says “I totally understand why you find it so great to work with the beginners.” Craig: Just what is TCSD Cares and how can people make a donation? Steve: : TCSD Cares was the brainchild of former TCSD President Brian Long. Brian realized that, due to the nature of our non-profit charter, TCSD had no way to directly help members or local athletes and their families who were in need. He put together the framework for a ‘giving arm’ of TCSD and I was honored to be asked to be the Director. TCSD Cares enables us to provide small grants and other help to members and their families. Brian even kick started the initial funding himself by taking pledges from people
NEW MEMBERS, cont. Mary Hayward Tanja Hsu James Hutchinson Brandon Inis Scott Jacobsen Jennifer Kenney Sharon Kim Robert Kleinpaste Brandon Kyse Matthew La Terza Steven Lada Damon Lanius Emily Lapp Mandra Lawson Michael Leshnower Eric Lingenfelder Nicolas Martinez Isaul Montez Robert Moran Danielle Morgan Aaron Morgulis Tiffany Moseley Neddy Neal Saskia Nelissen-Gitmans Stephanie Osowski Matthew Owens Olivia Petty Michael Pfeiffer Julie Piepmeier Ryan Plummer Andrew Rapacke Alexander Ratcliffe Brendan Reed Heather Richards David Ridecut Todd Rider Alejandro Rubio Catharine Ryun Chad Sakamoto Ty Samifua Joshua Schaeffer Treasure Schultz Christine Silcox continued on page 10
continued on page 18
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POOL SIDE: TCSD JCC Swim Workouts NEW MEMBERS, cont. Randy Soriano Karen Spinks Claudia Stein Beth Stens Patti Stewart-Garbrecht Amie Thomas Matt Thomas Mike Thomas Emmett Thomason Tim Jacobsen Kevin Valles Heather Vecchia Michael Vecchia Jr. Lolita Veloso Nicole Ventrone Tomas Viskanta Dave Wade Monica Walters Christopher Wells Heather Wyckoff Susan Zody
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By Michelle Panik
During a recent swim at my local city pool, I split a lane with a nice old man who swam with a snorkel. While resting at the wall, he removed his snorkel and asked, “Are you a triathlete?” Slightly startled, I said that I was and asked, “How did you know?” I thought maybe he recognized my B&L swim cap. “Because,” he said, “you’re a really good swimmer.” At this point I had to A typical group at the masters swim. laugh and tell him, “But triathletes aren’t good swimmers. We just sur- Wednesday evening pool swims at the Jewish Community Center (JCC). vive it and move onto the bike.” When I show up one Wednesday evening to If you’re a triathlete who merely survives the observe, the early arrivers have gathered on the swim, you should check out the Monday and
pool deck’s far end, away from a water polo swimming career as a seven-time All-American team that’s working out in the pool’s other half. whose specialties include the 200IM, 400IM, Soon, coaches Sergio Borges and Erin Hunter and 200 breaststroke. Volunteering one or two evenings a week to arrive. While they answer questions from new swimmers, take money, and punch swim passes, coach other swimmers is no small commitment. But when asked why she does it, Erin simply I chat up the swimmers. With the number “132” still written on his says, “When the opportunity came up (to left forearm, Brian Fleming came to the JCC coach), I thought, ‘Why not give back to somedirectly from the first Fiesta Island time trial of thing that I know about?’” Then she quickly turns back to her swimmers the season. Asked how he did, he says, “I have and explains their next drill, a fingertip drag to no idea. Hopefully better than last year.” Brian’s never been to any other masters swim emphasize a high elbow. Christopher Teague is a technique group sucworkout, but he likes this one. “You have everyone from people who’re afraid to put their face cess story. “I learned how to swim here,” he tells me. “I in the water to people training for Ironman.” This early-season workout has attracted showed up on the pool deck not having swam about 60 swimmers, with the number expected for 20 years.” Gradually he progressed, spurred to increase as the year progresses and the on by the workout’s beginner-friendly atmosweather warms up. As it is now, each lane is phere. Christopher says it’s hard to do filled with six to eight swimmers. something new, “That’s a good but “the coaches problem to have,” make it easy.” Sergio tells me. The In the five coaches are hoping to lanes next to soon be able to use the technique more of the pool. group are the Swimmers are divided masters swiminto two groups—a regmers. They’re ular masters group that coached this swims between 2,000 evening by and 2,500 yards, and a Hunter, Borges, Erin io rg S e r g i o technique group that Se r) to coaches (l Borges, owner of X focuses on stroke funda- Masters swim cheon. ad Hom Training and a TCSD member since 1995. mentals; they do about and Ch Sergio acknowledges that a masters swim for 800 yards. Erin Hunter is leading tonight’s technique triathletes is different than one geared to pure group, and she asks them to warm-up with five swimmers. Because, as mentioned in this article’s beginning, triathletes usually aren’t natuminutes of gentle laps. Then they move onto a kicking drill, where ral swimmers. “The goal is to get the best of what they swimmers kick for 10 seconds with one arm outstretched and the other at their side. After 10 have,” Sergio says. “Fix two or three things, and seconds, they take one stroke and switch to everything else is developed with strength.” According to Sergio, the most common probtheir other side. Before beginning the set, Erin reminds swimmers to, “work on using your lem is a too-high head position that reduces ankles when you kick,” and demonstrates with a aerodynamics. Second is an inefficient stroke that has too much arm cross. The third issue is floppy flutter of her Vans slip-on. Sending the swimmers off, Erin walks back hand position when entering the water; if the and forth along the pool deck, studying strokes wrist bends up, a swimmer won’t be able to pull as much water. and shouting out pointers. Mickey Murad, head coach and co-owner of Erin’s well qualified to be giving such advice. A swimmer since age three, she swam in college First Wave Swim, says, “The JCC swims offer at UC Santa Cruz. Erin finished her collegiate continued on page 21
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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SPONSORS OF TCSD
Race Report: A Senior’s Day at Ironman St. George
By Garry Elmitt
Date: May 8th, 2010 Location: Saint George, UT
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.
Cour tesy of AS I Pho to
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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.
I signed up early for St. George wanting to do the athlete’s dinner was the usual pasta with the race announcer Mike Reilly. an early season IM. The race fit my schedFriday was set-up day at T1 and T2, ule as one of three explore the expo then relax… waitqualifiers for IM ing for tomorrow. Hawaii. At the Race day, I awoke at 3:30am, Oceanside 70.3 had some breakfast and headed for the M70-74 age the provided bus to Sand Hollow. group winner didThe slow walk across the parking n’t want the Kona lot to the swim start was a little slot so I was in. tough on the bare feet. Carpet St. George became would have been nice, but it a “B” race – how was only there for the exit. As exciting to have an I entered the rocky swim IM with all the hype entrance, I got down in a about the bike and swimming position a little too run course difficulty soon and landed with my right so close and no need quadricept on a smooth rock to be concerned with which hurt a little but doing well. That actuthere were ally made the training other things and taper go very well. on my mind. I left Solana Beach at Little did I know early Wednesday mornthat landing on ing, got onto I-15 and arrived at that rock would St. George by noon, checked on some come back to directions to the swim start-T1 at Sand haunt me. I proHollow Reservoir. It was windy, cold and ceeded to swim out overcast. Some people were swimming to the middle of the short distances, but since I have been start line – how silly swimming at Fletcher Cove thru the of me to start front winter it looked familiar. I then and center, but I can’t drove back to town and found T2 Sw help it. I played water and the registration area. When Bi im exit, far ke c left polo at the collegiate you travel to races alone some- St. G ourse in the in TCSD co eorge , Utah high dese lors. level and these mass times the logistics can be a little rt of . starts replicate that semidaunting, so I was more at ease and able to drowning that happens in a enjoy the incredible cinnamon colored geology, game where you have to be one with the water. but still cold (high 50’s but felt like 40). Thursday AM, a little more sun. I parked at From the start line, I looked around at the T1, looked at the water again with my wetsuit beach and noticed many people still coming in hand but wimped out, opting to pre-ride part down the chute to the water. Many of these of the bike course with a long sleeve jersey. were the younger more hesitant swimmers who I missed the second turn and found myself on would pass me in the first 30 or so miles of the I-15 for 10 miles before discovering my error. bike course. I swam in heavy traffic for 300 The road climbed gently, no indication of the yards or so then had my usual moment of ”Why hills to come later on the bike course. I looked am I doing this? Oh yes, because I love it! My at the water again but no deal, I know what whole life revolves around these great cold water swimming, surf and big waves are moments.” A few deep breaths later it’s back to like. I love it. The athlete instruction video produced by the race directors was helpful and continued on page 21
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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SPONSOR SPOTLIGHT: Pulse Endurance Sports Pulse Endurance Sports is a diverse store filling a need in the fast growing South bay region of San Diego County – Chula Vista to be exact. Their mantra is “We know our sports, we live them.” That’s right, Liam Their and Mike Drury walk the walk, (and Dave Bethuy, mechanic). They race. For example, Liam has completed eight Ironman races and Mike – seventeen – going 9:54 in Kona and 9:17 in Florida. Liam’s raced in Europe, including the Norseman iron distance race in Norway in 2006; not to mention competing in a 100 mile run. Both Liam and Mike have a range of degrees in P h y s i c s , Computer Science and even a Masters in Sports Administration – on top of on the job experience at other preeminent triathlon stores in San Diego. Upon entering their store, you noticed it’s stocked full of quality products, presented in appealing displays. You feel like they are invested in their business, despite being a relatively new store.
By Richard L. Duquette
Here’s their diversified bicycle lineup: Colnago, Pinarello, Orbea, Kuota, Felt, Seven, Specialized and Turner mountain bikes. Get this; they even carry cyclocross and mountain bikes to meet the growing popularity in San Diego. This is backed up by a great service department as well. They place a
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.
heavy emphasis on the fact they consider themselves a “Run Specialty Store”, and take pride in fitting you. They carry Asics, Mizuno, Saucony and Brooks, but not Nike. They are the designated TCSD Ironman coaches, and reach out to the athletes by: monitoring race results, publishing coaching plans, speak before the Tri Club meetings, and are available by e-mail too! Pulse even has formed a store training group, including a Saturday morning Run/Ride. Check out the schedule online at www.pulseendurance.com. Pulse offers a TCSD discount. They also sponsor local races.
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
IT’S THE LAW: GOOD SAMARITANS ARE PROTECTED By Richard L. Duquette 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.
TriPro Fitness Darcy Eaton www.tri-profitness.com
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Jaggad Dural, Australia jaggad@jaggad.com www.jaggad.com Discount: 10%, use code 07aca3
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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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You know the scene. You’e out on your bicycle and you come upon a downed rider. There are only a few people standing around, the rest are riding by without offering assistance. Why don't they stop to help? Chances are they are all afraid of the liability that supposedly comes along with being a good Samaritan. But I have news for you: Good Samaritans are protected. H i s t o r i c a l l y, there have been no mandates in place that require passersby to help a fallen individual. In the past if you did decide to help, you had to use ”due care” or risk liability. There were also no laws against failing to assist a fallen individual—unless you were of some special relation to the fallen individual you couldn't be punished for lack of action. Currently, though, the law has changed due to recent legislation in California. Health and Safety Code Section 1799.102 says: “...no person, who in good faith (not for compensation) renders emergency medical or non medical care at the scene of an emergency, shall be liable for civil damages resulting from an act or omission of a person...“ It goes on to say that “...it is the intent of this legislation to encourage people to volunteer to assist others in an emergency, so long as the volunteer acts responsibly.” To sum it up: as long as you act responsibly in the course of assistance, you can help any downed bicyclist without fear of a lawsuit. You
can render first aid and medical help, rescue, and even transport a person in peril as long as your actions are necessary to insure the health and the safety of that person. I spoke with a few local paramedics and they gave me the following tips when offering help: 1. Find out if the person is breathing by watching their chest for motion. 2. If they're NOT breathing, give CPR, but only if you're trained. 3. Do NOT move the person or remove their helmet and/or clothing. 4. Tell the victim NOT to move. 5. Call 911 6. Guard the victim against oncoming motorists and other dangers (i.e. flag down traffic, etc.) If you're still anxious about helping an injured bicyclist, consider enrolling yourself in an emergency medical training program. Many local bicycle/triathlon clubs host programs like these, and the skills you learn are useful in a wide variety of situations both on and off the bicycling trail. The attention you give to an injured bicyclist could be the difference between life and death-always lend a responsible hand. With Good Samaritans on the road no bicyclist will ever be left behind. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com web: www.911law.com.
Race Report: Wildflower 2010 – What An Adventure! Date: April 30, 2010 Location: Lake San Antonio, CA
By Richard Reilly
evening. We had 5 racers in the Everyone has their favorite group, two who had done event or events and most have Wildflower before and three a story about a particular who had never done anything event, but Wildflower definitely close. We borrowed another elicits passion from people when friend’s SUV and rented a they speak about it. What is it U-haul trailer to transport all 7 of us and our about Wildflower that demands gear. such zeal? When I signed up, I had We left early Thursday morning and despite no idea what I was getting into beyond the challenge of training for a 70.3. When I first getting a ticket in Santa Ana for the chains on started telling people that I wanted to do the trailer, the trip was uneventful. That is until we passed Paso Robles and the youngest, 4 Wildflower and years old, bursts out that he had to go and he attempt the long had to go now! Upon course as my first returning official race, people from doing had bizarre reachis thing tions. Amongst outside he some nice stories climbed back of accomplishinto the truck ment and camaand stated that raderie I heard it was fun and some horror stohe wanted to do ries and about it again. There the infamous were definitely Nasty Grade some chuckles and Lynch after that. We Hill. I heard, “Oh, the bike, rolled into the park the hills, the weather… the camparound 3pm and set ing.” I signed up camp in Harris up anyway. Creek, right by the There was play area. This went definitely some really smooth. The anxiety in the weather was nice weeks leading although a bit up to the trip windy. However because the that did not impact location does the excitement for require you to the days that lie prepare for much ahead. Boy was it more than your cold and breezy that race. There’s the ce. night. That may have camping pass, drive an just a ra , is more th er w o fl d il W impacted the tone of the excitement for the up, food, camping equipment, where to set up camp, food, water, days that lie ahead! A few things I did not do enough of from the how long to stay. I rode up with the Villalobos Family and their friend Joe Healey since my get go was drink enough water, stay out of the family had a prior commitment and would not continued on page 16 be able to leave San Diego until Friday
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Timex (800) 448-4639 www.timexironman.com Discount: 20% off through above website. CODE: Available on TCSD Member Discount web page.
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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
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Race Report: Wildflower, continued 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.
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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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up a rough boat launch after my swim and it caught me completely off-guard. It took me a little bit to regain my composure and get ready for the bike. The rest of the group quickly learned and tossed Tammy and Noah their flops on the other side as they were coming out of the water. I had one of my better swims to date. I really learned a great deal over the last few months from so many people. The JCC swims, De Anza practices with friends and the beginner swims and then on my own really helped. process was I have to say, the uneventful and we did get a bike course was good view of the transition area. nice. It was hilly I ended up going back later to and the wind did drop my bike off. I wanted to have an impact. I alleviate any issues I might spent more energy have in the morning getting then I should have my bike to the transition area on the hills. I will since the boats get pretty definitely adjust in backed-up. I had signed up the future. I really for the Avia pasta dinner howlearned a great deal ever I decided not to go after about nutrition schlepping back and forth a along the way as I couple times earlier in the prepared but have day. I wouldn’t sign up for it struggled to get the again in the future since it appropriate amount really wasn’t a requirement of fluids in while on or a need. I stayed in and the bike. ate at camp with my Wildflower’s m The run took me by friends. assive bike tran sition area. Re for the 1.2 mile ady swim. surprise. Everyone The wind also died down said, the bike, the a bit on Friday but it was still chilly hills, just nasty. Are that night. It’s quite a contrast to have the chilly nights and mornings and then have the you kidding me? After the bike, it took me a day warm up like it did. My wife and daughters couple of miles to get comfortable with my legs did not get in until after midnight. I heard them and really that was before the hills came into but was already drifting in and out. It was good play. I knew there were trail components and some hills, just did not know how much. I also to know they got in safe. My start time on Saturday was 8:55 and Noah had never done 13.1 miles to date in one event and Tammy were doing the mountain bike sprint so I had my work cut out for me. Once I got and they started at 10:03 and 10:06. The live some liquid in me and got over the half-way transition area was a little hectic around the mark, I started feeling better and actually ran start time and during my transition from the much of the rest of the course and it was great swim to the bike, but it was very easy to maneu- to come in running, hear my name and see my ver through. I did not plan or train for running family and friends. sun and stay off my feet. On Friday, we ended up walking the 2 miles to the expo to get checked-in and preview the expo. The kids did great going there and back and we could not have expected anything better. The sign in
food at the Fireside Grill then head home since some had to work on Monday. The return home ended up being eventful, the trailer being a part of the event but I think that may end up being a story in itself. I do believe it will make all of us reconsider pulling a trailer again. The good news is, everyone did get home safely and although there was some damage, it is all fixable and we have more memories that will someday bring some laughs. Wildflower is a nice series of events, spread out over two days and definitely in the middle of no-where. It does require some extra prep and planning since you just can’t show up and participate, it does have a pretty big crowd that comes up and watches the p a r t ic i p a nt s and there is a great deal of community in how the organizers run the show and how many people it requires to really pull off each segment. I am not sure I will do it next year since I really want to try multiple events but I do know we have some great memories, we saw some great accomplishments by many and I believe there may be a time in the near future where my family might actually just try camping again. I can say one thing for sure, this event slowed us all down, got us out of the electronic world for the most part (aside from Facebook updating) and I think we are all closer because of the time we spent together. I truly can say, I got a lot more out of this that I could ever have planned or imagined. Courtesy of ASI Photo
to SI Pho sy of A Courte
After I was done, by the time I got my stuff out of transition we had missed the last boat shuttle so we walked, gear and all back the 2 miles to camp. Did not plan on that but it ended up helping me work out some of my soreness. I did get to catch up with Tammy and Noah once back at camp. It was great to hear about the mountain event and then see Todd and Joe start to get geared up to the Olympic which was on Sunday. The showers were chilly but can appreciate that as a component of camping and roughing it. We never made it up to the TCSD BBQ, we were all beat and I know we missed some great conversation and some stories about how everyone else did. Sunday offered an opportunity to watch the last event, soak up some of the glory of being done and accomplishing my goal but also talking with others, buying a shirt, eating something that wasn’t planned or measured and sitting around resting my legs. It was good to be able to cheer Todd and Joe on, root for other TCSD members and talk to people. Once Todd and Joe finished the Olympic event, thoughts quickly changed to getting back to camp, packing up and getting out of Dodge. We all hoped to get out early enough to stop in San Luis Obispo, get
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Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
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TCSD Conversation, continued PROFESSIONAL SERVICES
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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in exchange for fulfilling his promise to wear a Borat thong while cheering Tour de California racers up Mt. Palomar (quite haunting if you haven’t seen the video). During our first year TCSD Cares has provided help to such members as Shelby Madden, Skip Gleavey, Clayton Treska, Linda Rich, Penny Hale, and numerous others. We are in the process of working up their individual stories on the TCSD Cares webpage at www.tcsdcares.org. Current president Thomas Johnson has really jumped on board with TCSD Cares and we have some great fund raising events planned, including a repeat of our hugely successful Team Solana Training Team for the Triathlon Club of San Diego Solana Beach Triathlon on July 25th. You can learn more at the website. Otherwise, TCSD Cares is supported by donations from members! Anyone can donate by going to our website and clicking on one of the donate buttons or sending a check to TCSD Cares, PO Box 910618, San Diego, 92191. All donations are tax deductible. TCSD Cares is also honored to have been asked by the Martin family to administer the annual Dave Martin Award. For those that do not know this award honors Dr. Martin who was killed in 2008 in a tragic shark attach at Solana Beach. Hundreds of people touched by his story donated money to the Martin family. The Martin family deemed it appropriate that the money be put back to work in the community, and devised an annual award to help with educational expenses for deserving individuals. The winner of the 2009 Dave Martin award was TCSD Member Jaclyn Trosper. We are taking applications for the 2010 award right now! You can apply by going to the TCSD Cares
webpage and clicking on the Dave Martin tab. Craig: What is one of your favorite TCSD experiences or stories? Steve: Through TCSD you meet people that really break you out of your normal routine! My favorite involves my recent habit of running the San Diego Rock n’ Roll Marathon with the original running Elvi. I was recruited by the local King himself, our own Bob Babbitt. I borrowed a spare lycra Elvis outfit from another long time TCSD member and running Elvi, Bryan Chadwell (he had washed it first…I think that’s what he said). I had no idea what I was in for. Running with the original Elvi involves starting up front with the vintage baby carriage sporting a car battery, stereo, Elvis photos, gold fringe, horn, and of course a cooler to serve Elvis’s ‘hydration’ needs. During this first time I found: (1) If you hold a steady line in the middle of the course for the first few hundred yards of the race you will not trip any Kenyans running their 5:30 (warm up) first mile, (2) beer is a GREAT marathon hydration drink, (3) EVERYONE loves Elvis, (4) running 26.2 miles in formation with a baby carriage singing Elvis songs at the top of your lungs is a great way to spend the day, and (5) making someone smile at mile 24 when they are about to give up is as rewarding as it gets. I have run with the Elvi quite a few times since then. Last year was a highlight as I got to be the first mile ‘rabbit,’ running at the front behind the lead motorcycles for the photo opp. When the photos came out, Bob emailed me one taken from the lead motorcycle Opix Photo Courtesy of
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that had me at the front of 20,000+ runners. His note said “I would have this one blown up big.” And I do indeed have that in a huge frame at my house. Craig: What are a couple of your favorite races and do you have an all time favorite? Steve: My sentimental favorite is the Mission Bay Triathlon. It was my first, and I still love the course and everything about the event. In the past couple of years I have also experienced the Escape from Alcatraz which I loved! I think every triathlete should check that one off of their list at least once during their tri career. I also have a fondness for some of the smaller out of town events like the Las Vegas Tri. Craig: What race performance are you the most proud of and why? Steve: I think I will always have a great memory of the first time I medaled at a local triathlon. Let’s face it, we live in a town with some tough competition. Individual age groups here are tougher than entire races in other towns. It was the Spring Sprint Tri about 4 or 5 years ago and I finished 3rd. During my first 4 years in the sport I had been steadily edging my way up in the standings. But moving from 5th’s and 6th’s up onto the podium takes some effort and patience. So medaling that day and placing in front of some people who I had never beat before was very satisfying and motivating! Now I try to keep that feeling in mind when I don’t place and start to get a bit grouchy after the race. Craig: If you could waive a magic wand over the sport of triathlon, what would you like to change? Steve: It might be “what would I keep the same?” To me the best thing about triathlon is that it is largely an inclusive and non-elitist sport. It is surprising to many that this is the case as on the surface you see fit, lean people, running around in tight clothes and riding carbon fiber. But I find a culture of acceptance and respect to fellow triathletes no matter what their experience or talent. I hope that never changes as the sport continues to grow. Craig: Who is your hero and why? Steve: I am constantly inspired by the people I meet in this sport. Both those who overcome adversity and those who give hugely to help others to do so. Recently, TCSD Cares has
teamed up with Tri-Club sponsor coach Sergio Borges to help out a Tri-club member named Clayton Treska. Clay has been battling through Stage 4 cancer. When I first met Clay in the Fall of 2009, the conventional odds for him to make it through the next few months were not good. With some experimental treatments and an unbelievable attitude he is not only in remission right now, but just completed his first two triathlons on his way to Honu 70.3 in the summer. (See Clay’s story at teamtreska.com). Then there are TCSD Members like Andy Bailey who lost a leg in a tragic accident, and kept going, hardly missing a beat. If you want to have many heroes to choose from, just volunteer or spectate at the San Diego Triathlon Challenge. The race is put on and benefits the Challenged Athlete Foundation; an incredible organization helping exceptional people. Finally, coming from a military family, I have a profound respect for those serving our Country. Especially those I see coming home after severe injury, but going on to lead inspiring lives themselves. Finally, my Mom and Dad who have survived a combined three bouts with cancer and also survived raising me (imagine the energy I have now times about 10). Craig: In addition to your long time sweetheart Kris, whom you married in 2009, do you have any sponsors you'd like to mention? Steve: I have been helped by so many over the years in both an official and non-official capacity. I have been a teammate of yours for the last 5 years for the B&L Bikes Triathlon Team. B&L has always been a great supporter of the club and its members. (but I am proud to say that you can say the same for all of the TCSD bike shop sponsors!) I would also like to thank Xtraining and Coach Sergio Borges (www.sdxtraining.com) for providing me with great coaching and training plans for this year. Sergio also gives back by volunteering for the club as a swim coach at the JCC workouts. My wife Kris is indeed a special sponsor and the best Tri-Sherpa a triathlete could hope for! She has seen me through all of my obsessions over split times and schedule/training craziness, and never (mostly) complains when I stay after work several days a week to attend TCSD meetings, beginner events, or training. She
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Fast Facts What: Masters Swim Workouts Where: Jewish Community Center http://www.lfjcc.org Address: 4126 Executive Drive La Jolla, CA When: Monday and Wednesday nights, 7:30-8:45PM Cost: $5 drop-in, 5 swims for $15, 10 swims for $25 Who: Anyone looking to improve their swimming, or just get in a good pool workout. Coaches: Mickey Murad (head coach), Sergio Borges, Chad Homcheon, Rachel Gordon, Erin Hunter, and Nikee Pomper
being focused and maintaining an efficient stroke. The chilly water lasted for about 20 minutes, next thing I knew I was exiting the water. The wetsuit strippers were great and I was up the carpet and in the changing tent in no time. My hands didn’t function at all (from the cold), so a volunteer had to buckle my helmet. In not time, I was on out of T1 and on my bike, still cold but at least it wasn’t raining. Great day for a long bike ride. The first short section was all about getting the blood flowing to the extremities and working parts which had rested during the swim. My right quad hurt from the start but I kept telling myself, “you can’t miss experiencing this ride you’ve been hearing so much about”. There were steady climbs with nice descends and rolling terrain. Eventually the road surface turned to chip seal fortunately not rough enough to break one’s rhythm. The killer stuff was on the loop section; a long fairly steep hill and “The Wall” which was very steep. I was riding 3-4 mph for what felt like an eternity, a few minutes in reality. I felt the sun on my back, Yippee! then an icy breeze blew in. Out of Yevo, there is a long hill and then as 2nd loop starts, it’s more or less downhill. Reaching speeds of 37mph and a maximum of 47mph. With crosswinds in this section, my Zip 303’s
were perfect. Their lighter for climbing and deeper wheel set makes me uncomfortable in crosswinds. This was a great course for me since I love climbing. Del Dios, Lake Wolford and Mt. Palomar are in my back yard. That said, 8 hours and 22 minutes is a long time on the bike, my final bike split. I wouldn’t recommend this race for slow bikers. All that and my right quad still hurt, but now like H-E-double toothpicks. I cruised into T2, got into my run gear and tried to run but my leg hurt so bad I headed to the medical tent and whined to no avail. The medical crew was very nice, gave me some ice and suggested I shut up and get a massage; good deal. Usually when I finish the massage tent is already packed up and long gone along with the pizza and they’ve run out of medals. My age group 70-74 had six starters of whom only two finished and they were “age up” guys, really 69. My claim fame, this time was that I was first out of the water in my group at 1 hours 29+ minutes. It was a disappointment not to be able to run/walk to finish line, but what a training day. What fun! I wouldn’t trade it for the world. I will kick ass at my next race, Buffalo Lake Springs 70.3 later this month.
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Race Report, St. George continued
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both a structured workout for the seasoned triathlete looking to build or maintain a base as well as technical guidance for the triathlete looking to be more efficient in that first leg.” After the workout, a swimmer from the technique group tells Sergio that he’s thinking about moving to the masters group. Sergio asks him to swim a lap. After observing his stroke, Sergio remarks, “Swimming’s hard.” But he encourages the swimmer, telling him what he’s doing right and what he should work on. Sergio tells him to try the masters group next time. The swimmer seems pleased, and pulls himself out of the pool. Maybe soon he’ll be one of the first swimmers out of the ocean, looking not to survive the swim, but to dominate.
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TCSD JCC Swim Workout, continued
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What to Expect, continued FYI: ■ There will be over 2000 people registering Thursday & Friday/Wednesday & Thursday. ■ The lines may be long. ■ Try to be in line early, this will give you time to tag and separate your gear. ■ The expo and registration area is located in the same place. ■ There will be message booths, however some races charge. ■ You can buy just about anything you may have forgotten back at home. ■ I suggest making a list of all the local bike and tri shops in town. ■ Athlete welcoming diner is two nights before the race ■ Award ceremony is the day after the race ■ Finishers gear is usually sold the morning after the race, they may open the store up the evening of the race. A Word About Special Needs: ■ They do not supply any water/Gatorade in this area. ■ You have to supply your own in your special needs bags. ■ Special needs are generally located about the halfway point, of both the bike and the run. ■ Do not place any valuable items in these bags as you may not get them back.
Suggestion: ■ Break the race down into small races with in the race. ■ The race is 140.6 mile total. ■ Break the swim down into little chunks and goals. ■ Break the bike down by aid stations. Thinking about 112 mile may drive you nuts. ■ Break the run down into four 10k events. 26.2 miles is a lot to think about. Remember: ■ There are cut off times for each event. ■ These should be in your athletes guide and they will go over them at the athlete dinner/meeting. ■ Total Race: 17 Hours, with an exception to some races overseas (16hrs). if there are any other special cut off times, they will be posted in the Athletes guide and told to everyone at the mandatory course review. ■ You have prepared yourself for this race by putting in the time and effort. Now just go out there, relax and enjoy the day. Complete an Ironman and you can brag for a life time. Kevin Koresky, Co-Founder - Finishline-Multisport.com. Kevin started doing triathlon in 2001. After completing his second Ironman Kevin decided to start a triathlon multimedia website to help with the growth of triathlon. Contact: www.FLMSTri.com or kevink@finishline-multisport.com
TCSD Conversation, continued loves to mention that she has not had a non-triathlon related vacation for many years. Now she just hopes that during each year I do a race in some exotic location (I found out that a weekend racing in Tucson, in her opinion, does not qualify as exotic OR as a vacation). Of course she loves the lifestyle as well, and enjoys running and cycling as well as participating in the occasional triathlon or marathon. Craig: What are your future triathlon related goals? Steve: I would love to go to USAT Worlds. What could be better than racing for your Country with USA on the front of your uniform and your name written across your butt? No one can take that away from you! I move up in age group next year so that might be the perfect time. Craig: Steve, thank you so much for sharing your story. You are one of my heroes and I’m proud to call you my friend. Good luck achieving your goals – the sky is the limit with your positive outlook. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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COACHES CORNER:
Training to Combat Marathon Fatigue
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From a physiologist’s perspective, fatigue is the inability to maintain or repeat a given level of muscle force production, resulting in an acute impairment of performance. Fatigue is not something specific to slow or average runners. Even world record holders fatigue; they just do it at a much faster pace than the rest of us. Indeed, fatigue is necessary to protect our bodies from damage. However, the only way to get faster is to cause some damage so the fatigue occurs at a faster pace. To do that, you must repeatedly threaten the body’s survival with training stimuli so that your body adapts and physiologically overcompensates. When the same stress is encountered again, it does not cause the same degree of physiological disruption. In other words, your body adapts to handle the threat. Below are the main factors involved in marathon fatigue. Limitations in Aerobic Metabolism To provide energy for muscle contraction, a high-energy chemical compound called adenosine triphosphate (ATP) is broken down into its constituents—adenosine diphosphate (ADP) and inorganic phosphate (Pi). Since our muscles don’t store much ATP, we must constantly regenerate it. The formation and regeneration of ATP is thus a circular process—ATP is broken down into ADP and Pi, and then ADP and Pi combine to regenerate ATP. Since the marathon is almost purely aerobic, limitations in the aerobic regeneration of ATP (due to inadequate blood flow to and oxygen use by the muscles) contribute to fatigue. Glycogen Depletion Endurance performance is strongly influenced by the amount of carbohydrates stored in skeletal muscles (glycogen), with fatigue coinciding
By Jason R. Karp, Ph.D.
with glycogen depletion. You have enough stored glycogen to last slightly more than two hours of sustained running at a moderate intensity. So, unless you plan on running the marathon as fast as Ryan Hall, you’re going to run out of fuel. Glycogen depletion and the accompanying low blood sugar (hypoglycemia) coincide with hitting the infamous wall. Other Causes of Marathon Fatigue The length of the marathon opens up doors for other fatigue-inducing problems. For example, running for so long can cause psychological or neural fatigue, the latter of which is due to changes in the levels of the brain neurotransmitters serotonin and dopamine, which increase the perception of effort, cause you to feel tired, and inhibit the central nervous system command to the muscles. When you sweat a lot, you become dehydrated, which decreases the plasma volume of the blood, decreasing the heart’s stroke volume and cardiac output. When these key characteristics of the heart decrease, oxygen flow to your muscles is compromised, and the pace slows. The relentless pounding on the pavement causes muscle fiber damage, which decreases muscle force production. Finally, since your muscles produce heat when they contract, running for long periods of time is a threat to your body temperature; the resulting hyperthermia decreases blood flow to the active muscles (since more blood is directed to the skin to increase convective cooling), reducing the ability to regenerate ATP via aerobic metabolism. Here’s how to combat marathon fatigue and chase Pheidippides. High Mileage A high training volume improves many
aspects of aerobic metabolism, including the number of red blood cells, hemoglobin concentration, muscle capillary and mitochondrial volumes, and aerobic enzymes, together resulting in a greater oxygen-carrying capability and greater ability to use the available oxygen. High mileage also seems to improve running economy, the oxygen cost of maintaining a given pace. Research has shown that runners who perform high volumes of endurance training tend to be more economical, which has led to the suggestion among scientists that running high mileage (greater than 70 miles per week) improves running economy. Economy is improved largely from increases to capillary and mitochondrial density, the former facilitating oxygen diffusion into your muscles and the latter increasing aerobic metabolic capacity. It is also possible that the countless repetitions of the running movements result in optimized biomechanics and muscle fiber recruitment patterns. Additionally, economy may be improved by the weight loss that often accompanies high mileage, which leads to a lower oxygen cost; the hypertrophy of slow-twitch skeletal muscle fibers, which are more suited for aerobic metabolism; and a greater ability for tendons to store and utilize elastic energy. Because it’s hard to prove cause and effect, it is not entirely clear whether high mileage runners become more economical by running more miles or are innately more economical and can therefore handle higher mileage without getting injured. Tempo Runs Tempo runs improve your lactate threshold (LT), the fastest speed you can sustain aerobically, above which acidosis occurs, and the best physiological predictor of distance running performance. Increasing your LT pace allows you to run faster before you fatigue because it allows you to run faster before oxygen-independent (anaerobic) metabolism begins to play a significant role. The benefit to being able to run aerobically at 6:30 pace compared to 7:00 pace is obvious. Since optimal marathon pace is only about 15 to 20 seconds per mile slower than LT pace (with the difference in paces getting larger as performance level declines), the goal of marathon training is to increase the pace at which your LT occurs and to increase your ability to sustain as high of a percentage of your LT as possible.
I typically use four types of LT workouts with my marathoners: (1) continuous runs (3-4 miles to 6-7 miles, or 20-25 minutes to about 45 minutes) at LT pace; (2) intervals run at LT pace with short rest periods, such as 4 x 1 mile or 6 x 1,200 meters at LT pace with one minute rest; (3) shorter intervals run at slightly faster than LT pace with very short rest periods, such as 2 sets of 4 x 1,000 meters at 5 to 10 seconds per mile faster than LT pace with 45 seconds rest and two minutes rest between sets; and (4) LT/LSD combo runs, medium-long continuous runs with segments run at LT pace, such as 12 to 16 miles easy with the last 2 to 4 miles at LT pace, 5 miles easy + 3 miles at LT pace + 5 miles easy + 3 miles at LT pace, or 10 miles easy + 4 miles at LT pace. LT pace is about 10 to 15 seconds per mile slower than 5K race pace (or about 10K race pace) for runners slower than about 40 minutes for 10K. For highly trained and elite runners, the pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace). The pace should feel “comfortably hard.” As your LT training progresses, increase the training load by spending more time at LT pace rather than by running faster. You can do this by increasing the volume of a single workout or by adding a second LT workout each week. Increase the pace of the workouts only once your shorter races leading up to the marathon have shown that you are indeed faster. After you’ve done a few of the LT/LSD combo runs, try running the last 1 to 2 miles faster than LT pace. Run Long Repeatedly running for long periods of time (longer than two hours) helps you combat the psychological and neural causes of fatigue by practicing to tolerate prolonged exertion. It also presents a threat to the muscles’ survival by depleting their storage of fuel. Given adequate ingested carbohydrates following the long run, the skeletal muscles respond rather elegantly to the “empty tank” by synthesizing and storing more glycogen, thus increasing endurance for future efforts. To maximize the rate at which glycogen is stored, ingest 0.7 gram of simple carbohydrates (e.g., glucose) per pound of body weight within 30 minutes after
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
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Chasing Pheidippides, continued long runs, and continue to consume 0.7 gram per pound every two hours for four to six hours afterward. My research published in International Journal of Sport Nutrition and Exercise Metabolism in 2006 has shown that chocolate milk, with its high carbohydrate and protein contents, is a great post-workout recovery drink. Ingest Carbs During the Race That muscles prefer carbohydrates as a fuel is so fundamental to exercise metabolism, even research examining supplementation with carbohydrate during prolonged exercise has shown that fatigue can be delayed. Begin ingesting glucose about 30 minutes before you hit the wall so the glucose has time to be absorbed into your blood where it can be used for energy. Drink Fluids With Sodium Since your sweat rate exceeds your ability to ingest fluid while running, dehydration is difficult to prevent. However, since endurance performance declines with only a two to three percent loss of body weight due to fluid loss, it’s important to minimize its effects. During the marathon, drink fluids with sodium. Since water goes wherever sodium goes, more water is conserved by the kidneys when you ingest sodium with the water. Run Long on Pavement Unless you’re planning on running a trail marathon, do all of
your long runs on pavement to prepare for the muscle fiber damage you’ll sustain in the race. To preserve your legs, do other runs during the week on softer surfaces. Acclimatize to the Heat Climate has a greater effect on the marathon (or ultramarathon) than it does on any other race. If your marathon is going to be in hot, humid weather, prepare yourself by acclimatizing to those conditions beforehand. While cardiovascular adaptations to running in the heat are nearly complete within one week, the sweating response takes about two weeks, so give yourself at least two weeks of slowly introducing yourself to the heat. The next time you train for a marathon, follow these fatiguecombating guidelines. And if you train smart enough, not only will you increase your fitness, you may even be able to chase Pheidippides. 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. Subscribe to his free e-mail newsletter at www.runcoachjason.com/newsletter.
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