INSIDE THIS ISSUE
JUNE 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar Member Profile
TRIATHLON CLUB OF SAN DIEGO
2 2 2 5 5
New Members TCSD Conversation It’s the Law Race Reports
6 7 10 12
TCSD Cares Update Coach’s Corner: Nutrition Safety First Made with Kashi
16 18 19 20
TriNews
A Tale of Fiction
JUNE BEGINNER TRIATHLON June 18th Saturday, 7:00 am Location: Glorietta Bay, Coronado
JUNE AQUATHLON Thursday June 23th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores
JUNE CLUB MEETING TBD
Refer to the Club’s website for the latest details.
panish Landing, a seaside park in a protected arm of San Diego Bay, always elicits a feeling of history and discovery in me—except during the annual June triathlon that takes place there. I always panic during the swim, never able to complete the course without stopping to tread water at least once. I’ve vowed to conquer the flat-water swim in the bay Juan Cabrillo entered on September 28, 1542. I decided the best way was to practice it repeatedly until I gained confidence. On a warm Sunday in September, I headed to Spanish Landing for a solo workout. I felt history in the sea breeze as I donned my wetsuit and entered the water intent on swimming an out-and-back course close to the shoreline. The first loop took about fifteen minutes, and without the pressure of racers around me, I completed it with no problems. Bolstered with that success, I set out again for a longer and fasterpaced loop. Sighting on a buoy occasionally, everything was fine until whap!—the back of my skull exploded with blackness and bright, shooting stars. “Sorry,” someone said. “We didn’t see you.” I spun around to find a racing scull with a
By Barbara Javor
number of oarsmen gazing at me. “Are you all right?” one of them asked. I felt a knot forming underneath my swim cap. “I think so.” I turned my head back and forth to make certain nothing felt painful, and tested movement of my arms and legs while I treaded water. Everything seemed to be working normally. When I repeated I was okay, they continued rowing. I decided to continue my workout and turn around at the buoy near the entrance to the open bay. I put my head in the water and started stroking—left, right, left, right. The rhythm seemed right, but my head felt a bit like a wad of cotton. If I could swim after being battered by an oar, surely I could survive flying elbows and kicking feet during a triathlon. This would be a good test of my mettle. I sighted on the target buoy again, figured it would take about five minutes to round, and continued swimming. After what seemed like only a few minutes, I heard a booming voice. I looked up. “Ahoy, me lad! What’s a bilge rat like you doing in the water? Aaaargh.” continued on page 23
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 Richard Duquette, Esq., Jerry Ecklund, Barbara Javor, 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.
JUNE 2011 2
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JUNE TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
UPCOMING CLUB EVENTS
Thursday June 9th, 6pm
Sunday June 12th, 8:30am
Monday June 20th, 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/or Erin at erinjhunter@yahoo.com, sbaniste2@yahoo.com
Location: University City Physical Therapy http://ucpt.com/ucpt/ 10803 Vista Sorrento Parkway, Suite 100, San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Non-members are welcome, no RSVP necessary! Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00 am Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Dates: July 16, and August 13 Distances Swim: 300 meters Bike: 7 miles Run: 2 miles Location: Glorietta Bay, Coronado
TCSD Aquathlons Dates: July 21, August 18, and September 15 Distances Swim: 1000 meters Run: 3 miles Location: La Jolla Shores
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300) map: http://tiny.cc/75zgc
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!
JUNE 2011 4
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
JASON LEWIS Nickname: J Member since: 2008
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
Age Group: M40-44
6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride 2816 Historic Decatur Rd Suite 135.
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sport,
Occupation: Oil. When not training, I enjoy: sushi, thai, cocktails, surfing.
6:00 PM “Track” Workout in Carlsbad, Coached session • 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
•
Location: Tamarack Beach.
6:00 PM Bike Workout in Coronado - Group ride
•
Location: Starting at Holland’s Bicycles.
6:00 PM Bike Workout in Cental San Diego, Coached session 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
•
Status: Single.
Location: JCC, 4126 Executive Dr.
Favorite Local Restaurant: Saffron Thai, San Diego. Before I Became a Triathlete: An inline hockey player. My First Triathlon: Perth Western Australia (WA) corporate triathlon (sprint distance) in 2004. Favorite Segment (swim, bike or run): swim. Favorite Event/Tri: Rottnest Island Sprint Triathlon, WA, Australia. PR/Best Race: Calgary 2010 Ironman 70.3, finish time 6:12:07.
Thursday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sport.
Pre/Post event ritual: Pasta before, and beer after. Can’t Race Without: My sunglasses,
Friday 6:45 AM Ocean Swim in Solana Beach, in the water at 7AM. (I-5, to Lomas Santa Fe west) 6:00 PM Ocean Swim
•
•
Best Advice: Stay and relax after races.
Location: at Fletcher Cove
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 Powerhouse Park in Del Mar.
•
Location: Meet at
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: Xterra Bike: Kestrel Running Shoes: Asics Equipment Wish List: Killer Zipp wheelset. Favorite Thing(s) About TCSD: The training sessions, so I can meet people with similar interests.
WWW.TRICLUBSANDIEGO.ORG
5
WELCOME NEW TCSD MEMBERS
Congratulations Iron Finishers! IM St. George, Utah - May 8, 2011
Robert Adamson Brian Allendorf Tammi Ballinger Andrew Basa Nicole Brogdon Jessica Busk Steve Clayton Phillip Coleman Sean Connelly Carrie Cotter Jason Craven Timothy Cutler Jon Erro
Division M30-34 M30-34 M60-64 M35-39 M40-44 M45-49 M40-44 M30-34 M40-44 M35-39 F50-54 M40-44 F30-34
Swim 0:55 1:07 1:12 1:09 1:08 1:15 1:21 1:26 1:28 1:41 1:23 1:10 1:32
Bike 5:16 5:16 6:04 6:06 5:52 6:44 6:39 6:55 5:53 7:27 7:21 7:57 8:17
Run 3:17 3:27 4:12 4:24 4:35 5:04 5:10 5:03 6:15 5:44 6:08 5:38 6:40
Finish OV Rank 9:34 19 9:55 32 11:36 264 11:48 306 11:49 310 13:23 651 13:24 655 13:36 690 13:52 756 15:01 1001 15:03 1006 15:05 1013 16:42 1288
AG 2 9 1 68 50 84 105 109 132 177 11 170 46
1,926 Participants. Seconds and transitions not included
Indicates qualified for 2011 IM World’s Championship.
David Evans Chris Faas Jennifer Fieldhack Michael Fisher Mickey Forrest Donna Gillette Carrie Gleeson Mackenzie Gloven Tristan Gonzalez Jackie Gorospe Felicia Greene Alexander Halter Clark Haris Michelle Harris-Feller Matthew Jones Wayne Kao Caroline Karachairlian Paul LaBrec Michael Lindsey Baron Luxemburg Ryan Maloney Terry Martin Duvel continued on page 7
JUNE 2011 6
Trevor Glavin Brandon Mills Donn Ritchey Liam Thier Anthony Baker Thomas Flynn Dave Espiritu Bryce Williams Jerry Ecklund Jeff Eusebio Tammy Hermes Peter Berk Ann Bistline
If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches. Mike Drury or Liam Thier at imcoach@pulseendurance.com. That’s the only way to get listed in the TCSD results.
“
TCSD CONVERSATION WITH:
”
Vanessa Homyak
By Craig Zelent
NEW MEMBERS, cont. Robin McRobbie Colby Miller
I recently talked triathlon with TCSD member, Vanessa Homyak. Vanessa is the ultimate volunteer. Please read on and get to know this very giving lady
Terry Miller
Craig: What was your sports background before triathlon?
John Mitchell
Bill Miller Shannon Miller Louis Morda
Vanessa: Back in high school I played junior varsity football at Hilltop High. My position was a defensive lineman. I did a bit of weightlifting back then. I also played junior varsity soccer and track and field. I dabbled in high jumping and pole vaulting - never set a record, but what’s more fun than flying through the air.
Michelle Nation Jason Neas Mary Northeimer Ben Nye Manuel Ortiz
I also have a good collection of ribbons from my grade school days in the 100 yd, 200 yd dash. Craig: : Did you get any grief for being a girl in a traditionally male dominated sport? If so, how did you handle it?
Matthew Peters
Vanessa: Always. Coach McFadden on the football team wasn’t too happy having a girl to deal with. He would put me in off and on and when I took out a guy on the field eventually he warmed up to having me around. I enjoy proving people wrong. There are always people that think that you aren’t good enough. Maybe they think you’re too slow, but it’s those people that you can’t wait to show what you’re made of. It’s those people you should let fuel you, not shut your hopes down.
John Sloan
Craig: What advice would you share with school age girls who are interested in playing sports? Vanessa: Pick something you enjoy and play, no matter what sport it is. Support from your family is huge. Listen to what they want to do and let them (boy or girl) play what they want. Not every girl wants to play volleyball or soccer
Brian Psolka Sheereen Ricketts Kevin Rose Adam Sandler
so be who you want to be and know that’s great. Craig: How did you find yourself becoming a triathlete? Vanessa: A dear friend and then coworker of mine Carmen Kline had a plan. We could bike to work from her place in Bay Park to Kearny Mesa. We were both doing the Breast Cancer 3 Day Walk in 2009. She thought it would be a great cross training opportunity. I started going to the Wednesday night workout mountain bike in tow. After a few weeks Desi and Linda both offered their spare bikes. After a few weeks of riding a bike that was too big I bought my own. Spring Sprint Triathlon was a few weeks away and with a push from my friends I signed up. It was a fun
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued
Better Massage Inc.
race. I used a swim buddy to help me sight, did the bike, the run and I was so happy to have what would be the first of many races under my belt. Craig: What roles have you held within the Tri Club?
W
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Vanessa: Swim buddy at the local races has always brought me a warm fuzzy feeling. So many people go into a race not being comfortable in the swim. A swim buddy helps them out. I’ve been glad to help with that the past few years. Last year Andy Concors was looking for a group to take over Wednesday night’s Bike Workout. When I started out in ’09 this workout meant so much to me and helped me build friendships. I knew I had to step up to help keep the workout going. I don’t know how Andy did it by himself. I’m glad I’ve got Linda and John Rich, Brad and Mike to help with the workload. Raffle Queen at the monthly meetings - I can thank the Food Queen Dawn for this. I started by helping her. It’s fun picking numbers to give lucky ticket holders great swag. I’ve also started swimming sweep on the Monday night swim for the beginners group. Jim Markwell leads the swimmers and I swim sweep. You might be sensing a pattern. Craig: What can our members expect out of a bike workout? Vanessa: Much of the same that Andy did. We always welcome new riders to our group and we won’t leave until everyone is back in. Sweeping
JUNE 2011 8
the course should always happen; if you come out know that no matter what your speed we will wait for you. Having ridden in at Sunset in the beginning I know how it is and won’t leave a rider behind. Craig: Which of your TCSD jobs has given you the most pleasure? Vanessa: So far it has been swim buddy, but having just started with this season’s Wednesday night Bike Workouts I’m sure it’ll be a tie soon. Craig: What is your approach to triathlon? Vanessa: Enjoy it as much as you can. If you’re not having fun, then it’s time to stop. Yes, we all enjoy getting first place or the coveted
podium spot but the majority of racers might not get there, and that’s ok. Think of a friend that wouldn’t even dare to try a tri. Getting out there is half the battle, so grab a swimsuit, borrow a bike and dust off your running shoes and Tri it. Craig: What is the dumbest or funniest thing
you have done while training or racing? Vanessa: Both in 1 shot at the San Diego Triathlon Classic in ’09. I ran right into the fence right out of transition. It was pretty funny and stupid at the same time. Craig: What triathlon related accomplishment are you the most proud of? Vanessa: Technically finishing Ironman California 70.3 this year. I had the option of getting in the bus at 4:18pm, but I stayed on the course and finished what I started. The signs out on Camp Pendleton said, “Pain is temporary, pride is forever” Unless you are sick or injured, there is no reason to quit. Craig: What do you do for a living? Vanessa: I am an animal technician at UCSD. I also have 3 cats: Tigger, Goo, and George. Craig: What are your goals for 2011 and beyond? Vanessa: Vineman 140.6 in July is probably the biggest challenge I’ve taken on so far. I plan to repeat a few other races, as well. Beyond that, who knows what crazy idea might be thrown my way. Craig: Vanessa, thank you for sharing your story. And thank you for all you do for our club. Please include me in your many TCSD friends who will be cheering for you to finish Vineman and all the other future challenges you plan to embrace. 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.
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 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
WWW.TRICLUBSANDIEGO.ORG 9
IT’S THE LAW: Avoiding Bad Drivers SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 11
With the increase in the cost of gas, and a desire to be healthy, more people are riding their bikes as a transportation alternative. If you are one of these people, congratulations—and beware. As a day-to-day cyclist you need to be wary of poor drivers who can cause you far more damage now that you’re no longer protected by your own car. Here are some of the leading causes of poor driving and some tips for avoiding injury on the road. Inattentive Drivers Inattention is a big factor in causing accidents. Other risk factors include hurrying, cell phones (talking and driving while dialing), tinted windows, drowsiness, gazing at scenery, obstructions by cars (i.e. shooting the gap while turning), kids, heart conditions, medical and physical conditions (i.e. dementia, Alzheimer’s, visual impairments). All these affect ones ability to drive safely. Distracted Drivers Distractions like reading, eating, putting on makeup, bright sun and reaching for things, makes a person nine times more at risk for causing an accident. Any distraction of three seconds or more increases the risk of an accident. Impaired Drivers I also see alcohol use causing poor driving, due to a lack of ability to maintain divided attention (i.e. the ability to do two things at once). Further, medicated drivers are risky. People loose focus when they are not properly medicating. Aging Drivers As the baby boom generation grays, more aging drivers will be taking to the road.. Statistics show 80% of people over 65 will have a California drivers license by the year 2025. People over 65 will increase by over 250%. By 2020 there will be six million seniors in
By Richard Duquette, Esq.
California. Older drivers aren’t inherently bad, but they are statistically more prone to accidents.The National Highway Traffi Safety
Administration and the DMV statistics on aging of driver’s fact sheets show this to be true. People older than 65, are more likely to have perception and motor skill limitations. Fifty nine percent of the people over 75 ran red lights. Sixty seven percent of the people over 85 ran red lights, an increase of 10%. Solutions When you are riding a bicycle; “role reverse” with the other cars. Think of yourself like a car: can you (the car) see the bicyclist? What can you see as a car driver? Is the car’s “A post” blocking your side vision? Wear bright clothes to contrast you from scenery. Buy a small blinking red light for $10.00, called the Lumix, and mount it on your handlebars. Limit your use of aero bars and slow down near intersections. Waive your hands at nearby motorists, and make eye contact to catch driver’s attention. Anticipate a cars quick turn, while it focuses on objects other than your bike. Again, bicyclists often blend into the surroundings ... make an effort to stand out! Conclusion Ride like you are invisible, and put yourself in other motorists’ place. It will help you avoid a crash. However, should you be involved in an continued on page 27
JUNE 2011 10
RACE REPORT: Duathlon National Championship
SPONSORS OF TCSD
Location: Tuscon, AZ
My primary goal was to place in the top 18 in the men’s 45-49 age group to qualify for the World Championships in Gijon, Spain and my “pie in the sky” goal was a top 10 age group finish. The competition was going to be tight as it seemed like everyone on the start list had flown in from a far away state. The format was a 5K run, 35K bike, 5K run. Typically the 1st run is a 10K and the bike is a 40K so this format was going to be a bit more challenging for me to do well as the run is my strength. Thankfully we had fairly cool temperatures by Tucson standards. My race started at 8:20am and the high temperature for the day was only in the mid 80’s as opposed to the mid 90’s the day before. The run course did have a couple of hills so I knew the extra challenge would help me. I ran a controlled 18:33 for the first 5K (3.1 miles) run. This put me in 5th place. The bike course also offered some good climbs. The 35K (21.7 miles) bike course took us through two loops of Oro Valley. My long time Triathlon Club of San Diego friend, Bill Whitman, passed me fairly early on the first loop. Good for Bill, but not good for me as that meant it would be a long shot to beat Bill. The course was very well marshalled by referees to keep drafting to a minimum. It was also well patrolled by police and volunteers to block intersections. Nonetheless, just after I went through an inter-
section a driver totally disobeyed a motorcycle cop by forcing his way through the intersection. There was a sufficient gap behind me for the following rider, but it was still a close call. There was an extra volunteer at that intersection so I was pretty certain the cop was able to take off and ticket the offender - I hope so! My bike split was 58:24 (averaging 22.3 mph) which was the 20th best in the age group. The second run was a repeat of the first 5K run course. My wife, Laurie Kearney, was spectating and told me I was in 16th place off the bike. This was good for my hopes of going to Spain, but I still wanted to crack the top ten. I q u i c k l y picked off a few guys. Just before the final half mile climb to the finish I had moved into 10th place. I still had my sights on catching Bill, but he finished 42 seconds ahead of me for ninth place. My second run split was 19:30 which was the fourth best on the day. If you are racing aggressively, everyone has slower second runs, but I was pleased with how I © Brightroom Inc.
Craig Zelent Age Group: M45-49
. © Brightroom Inc
Date: April 20th
continued on page 12
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
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
Have You Been Retüled Yet?
SPONSORS OF TCSD
What is Retül? 3D Real Time Motion Capture Bike Fit System.
Road
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
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Mountain
After
Time Trial
Before
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Know your SpinScan value? SpinScan value is an efficiency rating of one’s pedaling technique.
RACE REPORT: Duathlon National, continued
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.
paced myself as the difference between my runs was only 57 seconds - that was tied for the best in the age group. I placed tenth out of 41 finishers in the men’s 45-49 age group with a time of 1:37:43 and most importantly got my ticket punched to race in Spain this September. TCSD was well represented in Tucson. Judy Richwine and Susanne Davis won the women’s 65-69 and 40-44 age groups, respectively and are National Champions. In addition, Joanna Sung, Mike Clinch, Bill Whitman, Joe Gordon, Diana Black, Bernard Mougel, Russ Jones and
The Lab is a retailer of Gray bikes & carbon wheels, Rotor Bike Components, Synergy wetsuits & triathlon apparel, Cobb Cycling & ISM saddles. Authorized dealer for Kestrel Bikes, Ritchey Bike components and Lynskey Titanium frames.
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Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
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Les Shibata all had great races. I apologize if I missed anyone. And finally Dr. John Martinez headed up the USA Triathlon Medical Staff. All represented the TCSD admirably. I’d like to thank God for always being my guiding light. And I want to thank my family and friends for their continuous encouragement and love as well as a special “shout out” for the love of my life, my wife Laurie who is my number one cheerleader. I’d also like to thank my 2011 sponsors; www.Wetsuitrental.com, PowerBar, and B&L Bike Shop.
RACE REPORT: Ironman St. George Date: May 7th
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
JUNE 2011 12
Location: St. George, UT
Jerry Ecklund Age Group: M40-44 Pre race… In order to train for Ironman St. George, I went to a tri camp offered by my coach who lived in Salt Lake City. I wanted to learn the course and gain some ‘insider knowledge‘ of IMSG in order to compete in the IM race, aka “Mountain Massacre”. Unfortunately, I suffered burnout during the
camp, due to my heavy schedule from a recent move to Salt Lake City from Jackson, WY. For the next three weeks, I suffered through swim workouts as well as trying to maintain my Training Peak coach workouts, but the burnout was beyond evident!! I made a choice to go to Oceanside early in March to try to train for my upcoming season opener race Ironman California/Oceanside in an attempt to get it together as life in Salt Lake became stagnate.
The Porta-pottee lines were better than what I experienced at Ironman 70.3, Oceanside. (You can read my race report on my blog for more info about that.) Finally we were staged for the start, so we made our way as the sun was coming up. I spotted numerous Utah friends, which made it like a home coming for me as I’d been gone for 2+ months.
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.
o © ASI Phot
The Pros went off and the M.C was moving us into the race start in Sand Hollow and you got the feeling people were leery because of race reviews from the inaugural year where people had hypothermia clinging to kayaks. When I entered the water I thought about how I’d been swimming La Jolla cove for the past month and the last three weeks bare skin or channel swim attire (non-wetsuit). I thought about how the cove bullies, the sea lions and garibaldi fish weren’t there; as well as a lack of sea plants and sea grass! I was well positioned for the start and off went the gun and off we
© ASI Photo
I raced Ironman CA 70.3 and blah blah blah it was done but IMSG was five weeks away… After moving to Oceanside for the half IM, I needed to travel back to Utah to race in IM St. George. I had lost my altitude acclimation of 5,500 ft I had while training in Salt Lake City, due to living in Oceanside, CA and training in on The Strand and swimming in La Jolla. I arrived in St. George two days early and checked in, got my race packet and then met my friend, Tony the day before the race.(Tony would later beat my bike split by 1 min 10 sec during the race, robbing me of the fastest club bike split.) Race day… I awoke to a clear day in St. George! This was my homecoming to Utah for Ironman St. George. I met with my new friends, (hotel neighbors) for a ride to the busses at the Tabernacle with our special needs and swim start bags. We got on our way, with his wife driving us and yes. We got going with his wifey driving us and yes another triathlon convention of adrenaline junkies ensued! We passed thru the special needs bags drop off and loaded the organized busses for the swim start. We loaded the bus for Sand Hollow Reservoir where the swim takes place and our bus had to have the friendliest driver ever! She literally gave us the summer camp welcome making our nerves relaxed as everyone was jovial when we got to the T1/swim start! The volunteers really made our day helping all of us get our race day together as we aired up tires, with background music, friendly words and a great atmosphere!
went! Reach and pull, Reach and pull!!! 1 hour 30 minutes later, we were coming up the ramp of the 2.4 mile course of 1100 meters then 300 meters right turn again then 1800 backside with a right turn then 800ish to the continued on page 14
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
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.
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
Zoot Sports www.zootsports.com continued on page 15
JUNE 2011 14
RACE REPORT: IM St. George, continued boat landing T1… When I’m exited, I noticed most of the were gone… I felt like I missed Xmas totally and scrabbled to get it on, get going! On the way out of T1 I saw my Tri camp friend from Los Angles and like in camp when I passed her, I yelled out a “Go _____ Babe Go!,” as I powered on past with my trademark grin, made her giggle, smile and spin spin spin…. As they say, “I rode my bike like I stole it!”, and placed #316 in the bike split. The sub-six hour bike finish for me was where my fitness showed!!! Mile 90 was on the wall and it’s where I blew the radiator cap off this engine… I was in total survival mode while my competitive instinct wanted to pass, pass, pass! I would pay for that now as I started to use 2/3 of my bottled water down the aqua port on top of the
Lazer Tardiz helmet now and drinking 1/3 of the water the rest of the 22 miles to T2. It gets a little technical on those final few miles of the bike course as they need to route you into St. George for T2. Once into T2 was my only bad mouthing about IMSG! Why didn’t o ot Ph I © AS they have carpet at the bike dismount as I left my shoes clipped in and walked on rocks to get to the tent…(OUCHIE-OUCHIE-OUCHIE!) Once in T2 I was thrown my T2 bag by volunteers like I was the cleanup boy at a hockey game and went to the porta potties to put on my run shorts (This was my first long course and my focus was on finishing, and people told me to change all garb in T2 so as to get that fresh, clean feeling new clothes provides) I came out of T2 and was slathered by the slathering crew of mature women (Like a moist massage), where I stared up the street at the run course and made progression. I didn’t do so well on the run as the wind became a factor as well as spending
SPONSORS OF TCSD
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NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
© ASI Photo
a lot of time talking to people I knew, like the cowboy themed aide station where my swim buddy, Gretch, was working. I don’t know how much time I lost talking to her… but lets assume lots. This seemed to be the theme of my run. I talked to so many people I knew, it was more like a convention than a race for me. A homecoming with so many friends in the aid stations! On my second lap I made it a priority to thank all the volunteers at each aid station, as they were so genuine with their support for their pride and joy, their hometown Ironman race that is doted as the toughest on the Ironman series with the friendliest volunteers anywhere! Notably, it is joked that as tough as Ironman St. George is the love of the volunteers makes up for the course twice at least and after doing this race I whole-heartedly agree! It was getting drak by 8:30 and I was on Diagonal Street nearing the finish, all aid stations passed and gratitude expressed to my adoptive home of St. George when I felt that ironman last wind and picked it up to round the circle and drop into Ironman St. George Chute! A Chute like no other as you feel like you’re descending a mountain as it drops at
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
least 100 feet in that 1/2 mile into the arms of the finish. It was dark with the lights revved up and I was following finisher 753, a mid 30s blonde woman from Dallas, TX (my inspiration) as we continued on page 21
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Ask for the special TCSD rate for our Active Release Techniques® Services
WWW.TRICLUBSANDIEGO.ORG 15
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 18
JUNE 2011 16
TCSD CARES: Updates TCSD Solana Beach Training Team Kick off meeting held in mid May and we’re now in full swing. This years team has been caped at 30 and at press time is just about there. Hope everyone is having a great time with the training, coaches and fellow athletes!
ticket holder need not be present (though it would be cool if they were). Look for us at the next club meeting, Aquathlon and at SD International Expo. PedPowerPerform Lab / Team Solana Sweepstakes Continues 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.
s
update
Bike Raffle Continues Brian Long (Sea Coast Exclusive Properties and Quintana Roo are to raffle off another 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 - winning
WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
COACH’S CORNER – NUTRITION: Fueling and Recovery Fueling 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
JUNE 2011 18
Your primary muscle fuels when training for and competing in triathlons are a combination of fat and carbohydrates. Even the leanest of triathletes have plenty of fat reserves tucked away. Carbohydrate fuel stores are a different matter. At best, you probably have only about 2,000 calories’ worth on reserve, and an Ironman triathlete will likely burn anywhere from 8,500 to 11,500 calories during an Ironman triathlon competition! Carbs are present in your body in two forms: Glucose circulates in your bloodstream, and bundles of glucose called glycogen are stored in your liver and muscles. Long training sessions and back-to-back workouts can literally wipe out these carbohydrate fuel reserves. When that happens, you “bonk,” or “hit the wall,” and have no choice but to drastically slow your pace or even stop. Therefore, it’s critical that you start your training and racing with carbohydrate fuel reserves fully replenished, and that you refuel during exercise in order to delay the onset of fatigue and extend your endurance.
Recovery Recovery is the post-exercise process of reloading depleted carbohydrate fuel stores, repairing muscle tissue damaged during exercise, building new muscle tissue in response to training, and rehydrating with fluids and sodium. It’s during the recovery process that you achieve the gains from training and get ready for your next workout or race. Your body is ready to begin recovery the minute that you finish working out or racing, but the process only starts when you provide the key nutritional components. Practical Sports Nutrition Strategies For Triathlon Fortunately, there are easy-to-implement sports nutrition strategies that can help you prepare for and remain strong when training and racing. They can also help ensure that you fully recover after exercise so that you’re ready for whatever comes next. Article courtesy of PowerBar’s Triathlon Playbook.
SAFETY FIRST – How Not to Get Hit by Cars: The Right Cross SPONSORS OF TCSD This is the most common way to get hit (or almost get hit). A car is pulling out of a side street, parking lot, or driveway on the right. Notice that there are actually two possible kinds of collisions here: Either you’re in front of the car and the car hits you, or the car pulls out in front of you and you slam into it. HOW TO AVOID THIS COLLISION:
car approaching (or waiting) ahead of you and to the right. If you don’t have a horn, then yell “Hey!” You may feel awkward honking or yelling, but it’s better to be embarrassed than to get hit. Incidentally, many countries require bells on bicycles, but the U.S. doesn’t.
Slow Down Get a Headlight If you can’t make If you’re riding at night, eye contact with you should absolutely the driver (especialB A use a front headlight. ly at night), slow It’s required by law, anyway. Even for down so much that daytime riding, a bright white light that has a you’re able to comflashing mode can make you more visible to pletely stop if you motorists who might otherwise Right Cross you. have to. Sure, it’s inconvenient, but it beats Look for the new LED headlights which last ten getting hit. Doing this has saved my life on too times as long on a set of batteries as old-style many occasions to count. lights. And helmet- or head-mounted lights are the best, because then you can look directly at Ride Further Left the driver to make sure they see your light. You’e probably used to riding in the “A” line in the picture, very close to the curb, because Honk Get a loud horn and use it whenever you see a
continued on page 27
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 15% off, refer to TCSD Member Discount web page.
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.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 20
WWW.TRICLUBSANDIEGO.ORG 19
Made with Kashi®: Mango Bread with Kashi Nuggets SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page. Torrey Hills Chiropractic
4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
Kashi® 7 Whole Grain Nuggets cereal make extra-crunchy edges on this slightly sweet, tender tea bread. The recipe makes a bit more than a full loaf, so you can bake the overflow in muffin tins, or use the batter only for muffins. Makes 1 loaf plus 6 muffins, or about 2 dozen muffins. Ingredients 1½ cup Kashi® 7 Whole Grain Nuggets ½ cup fresh organic orange juice 2 teaspoons grated organic lemon or orange zest 2 cups diced fresh mango (or 12 ounces frozen (defrosted) mango or 8 ounces dried mango) 2 cups whole wheat pastry flour 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon ground cinnamon ½ teaspoon salt ½ cup canola oil 2 large organic eggs ¾ cup evaporated cane juice crystals 2 tablespoons pure maple syrup 1 teaspoon pure vanilla extract Directions ■ Preheat the oven to 350° F. Grease a loaf pan and line 6 muffin tins with muffin liners. In a small bowl, mix together the Nuggets, orange juice, and zest. Let soak until softened, about 20 minutes. ■
If using dried mango, chop into 1/4-inch dice, then cover with 1 1/2 to 2 cups boiling water. Let soak until tender, 15 minutes, then drain, reserving 1/2 cup of the soaking liquid.
JUNE 2011 20
(This step is not necessary if using fresh or frozen mango.) ■ In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and salt. ■ In the bowl of a stand mixer, or in a large bowl if using a hand-held mixer, combine the oil, eggs, cane juice crystals, maple syrup, and vanilla. Mix on medium speed until smooth, 1 minute. On low speed, gradually add the flour mixture and mix just until combined. Add the Nugget mixture and the mango and mix briefly to combine, stirring up the batter on the bottom. ■
Scoop the mixture into the prepared pan and muffin tins, filling muffins by three-quarters, and bake until a skewer inserted into the center comes out clean, 20 minutes for muffins and 45 minutes for the loaf. Place on a cooling rack and let cool in the pan for 10 minutes. Use a knife to gently separate the edges of the loaf, and invert onto another cooling rack. Cool bread 30 minutes before slicing. Nutrition Facts Per slice: 180 calories (63 from fat); 7 g fat (1 g saturated fat); 25 mg cholesterol; 210 mg sodium; 25 g carbohydrate; 2 g fiber; 2 g protein.
RACE REPORT: IM St. George, continued chased it into the chute and the finish! The sheer loudness of the chute at IMSG is like that of the Super Bowl IMO; I really had trouble keeping focused, as can be seen in my finish video! The time was 13:52:09, something I was warned I’d never forget in my lifetime-my first Ironman finish time. Next year 2012 IMSG I’ll do sub 12, promises-promises! The volunteers were fabulous as they tried to render me first aid as I beat them off saying I wanted my finishers medal and bike and wanted to go home for a red wine rendezvous! When it was done, I was finisher #754, 13:52:09 and an Ironman of the St. George Ironman variety, which I will always
brag about my first Ironman course as doing “Mountain Massacre.” In 2010 it’s inaugural year 85% finished, in 2011 only 82% finished! I have a long list (too long to list here) of friends and supporters who I wish to give a big shout out for their support, assistance and cheers to keep me on track to finish my first Iroman. Thanks for reading TCSD; I look forward to meeting all my fellow and fellowette triathlon co-conspirators! Good Luck hunting your life’s aspirations and Kona dreams!
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!
WWW.TRICLUBSANDIEGO.ORG 21
JUNE 2011 22
Tall Sails and Tall Tales, continued Not more than ten yards from me, Captain Hook, a smile etched on his face, repeated his words from the deck of a tall ship with square sails. I treaded water and looked around, but I didn’t have the foggiest notion where I was. I saw land, but I was nowhere near it. Nothing looked like Spanish Landing. “Avast, the fish got his tongue,” Hook said. “Aaaargh.” Several other people dressed like pirates, wearing eye patches, bandanas, or tricorne hats, stood at the ship’s railing and stared down at me. I called up to them. “Am I in Spanish Landing where Juan Cabrillo sailed?” “Aaaargh,” Hook said, still wearing a smile. “The pirates took his ship. We’re sailing Cabrillo now.” I blinked. “You’re all pirates?” “I’m Peter Pan,” a boy about ten years old said. He wore a green outfit like the one I remembered from the Disney movie. He picked up a beagle that wore a bandana similar to the one the other shipboard pirates wore. “And this is Tinker Bell.” I stared at them, speechless and thoroughly confused. I looked around again. This couldn’t be real. I had to return to shore to sort it out. Kaboom! A thunderous roar rolled across the water, and I quickly turned my head to the source of sound. My movement sent a stabbing slice of pain through the back of my head, down my neck, and into my shoulder. I tilted my head back, closed my eyes, and moaned. “Aaaargh. Enemy cannon!” Captain Hook bellowed. “They’re approaching. We must prepare for battle.” I opened my eyes. “Enemy? Cannon?” I turned again and saw another tall ship approaching. I winced at the shooting pain in my head. “The boy’s in trouble down there,” a woman at the railing said. She wore a striped t-shirt, a tricorne hat, and wrap-around sunglasses. She ordered crew members to render assistance to bring me aboard. Within minutes I climbed up a rope ladder onto the ship. My throbbing headache pulsed at each rung, and I nearly collapsed once I reached the deck. Somebody helped prop me against a stack of crates. Captain Hook, with the same smile still stretched across his face, continued to bellow. “Aaaargh. Don’t fire until you see the whites of their scurvy eyes, or until the captain orders.” The voice of the woman in the striped t-shirt boomed across the ship. “Cover your ears and fire!” I covered my ears, but it did little good. The loud thunder of the cannon resounded as blue smoke billowed from it no more than twenty feet from where I slumped. With my hands on my ears, my fingers felt the back of my head where a painful, large goose egg
You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
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Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
continued on page 25
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Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride, and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
What will we do for you?
1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys
Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.
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Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association
…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.
See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)
Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.
www.911law.com
(760) 730-0500
rduquette@911law.com *These testimonials do not guarantee you will win your case
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Tall Sails and Tall Tales, continued had formed. I removed my swim cap to relieve some of the pressure on my scalp. The woman in the striped t-shirt approached me. “Are you all right?” She must have seen me rubbing the back of my head because she asked to see it. “Oooh, that’s a nasty lump. Did you hit your head?” I shrugged. I had no idea how I got the lump, where I was, who these pirates were, and how I would find Spanish Landing. I recollected getting ready to swim, but the rest was a blank. She looked closely into my eyes, asked me to track her hand moving back and forth, and told me to recite the alphabet. I did. Captain Hook approached me, still smiling. “Aaaargh. Do you know what today is?” I blinked several times before answering. “Sunday?” “It’s September nineteenth, a special day for us pirates. Remember that, me lad.” He tapped my leg with his prosthetic hook and walked away while singing, “Yo ho, yo ho, a pirate’s life for me. Aaaargh.” “We don’t have any ice on board,” the woman said, “but we do have some ibuprofen—the pirate’s first choice, of course.” She smiled. “Let me know if you feel nausea, dizzy, or sleepy.” “Are you a doctor?” “Of sorts—I’m a veterinarian and captain of Cabrillo. We’ll call emergency if you need it. Otherwise, we’ll sail you back to port. I’ll keep checking on you.” A veterinarian treating me, and she’s captain of this old sailing ship full of pirates? I had no idea where port was, and even if I asked, I doubted I’d understand what was going on. I simply nodded. “Thank you.” For the next hour of two—I had no real sense of time—the battle raged with the other ship. Cannons boomed, muskets fired, blue smoke rose, and pirates exchanged curses between my ship and the other tall ship that approached within twenty yards of us. It seemed like every few minutes the captain, one of the pirates, or Peter Pan approached me to ask how I was feeling. Captain Hook wore a perennial grin and ended each conversation with, “Aaaargh.” Tinker Bell licked my toes. After awhile, the ibuprofen seemed to help, and I could stand without much discomfort. Bits and pieces of the last few hours flashed through my mind like a poorly spliced movie. Still, the day mostly remained a puzzle. After I peeled off my wetsuit down to my shorts, Peter Pan brought me an old pair of canvas deck shoes. “Captain Wesley says you can’t walk barefoot on deck. You can wear this old shirt, too. We’ll be back at the docks shortly.” I walked to the bow, and recollections flooded my mind. Ahead lay the downtown skyline and the tall ship Star of India at its berth. To the starboard the Coronado Bridge spanned the bay. Below me, small motor boats and sail boats crisscrossed the water. A few kayaks and sculls skimmed across the water closer to the bay shorecontinued on page 26
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Tall Sails and Tall Tales, continued line. The sight of the sculls tripped a switch in my mind, and my hand reached for the large lump on the back of my head. The pieces of my fractured memory fell together. “Do you recognize where we are, me lad?” I recognized Captain Hook’s voice and I turned around to speak to him. Instead of a pirate, I found a middle-aged, balding man. In his hand he held a latex mask with a shock of black, curly hair and a permanent grin. He also grasped a plastic prosthetic hand hook. “Just how did you end up in the middle of San Diego Bay? Did you fall off a boat?” I told him my story as best I could. “Somehow I lost all sense of time and direction after the knock on the head. I want to thank you and your band of, uh, pirates.” He laughed. “It’s September nineteenth. It’s the annual Talk Like a Pirate Day that happened to coincide with a tall ships festival. Aaaargh.” He introduced himself. “Is Captain Wesley really a veterinarian?” He nodded and mentioned the pet hospital where she worked. “Tinker Bell is her dog. Peter is my son, and I’m an English professor at the community college and an expert on pirate lore and music. We work on Cabrillo or sail her almost every weekend. If you join us, there’d be plenty of opportunity to talk like a pirate with the rest of the scurvy bilge rats.” He chortled. “Aaaargh.” As we disembarked at the docks, I thanked the captain for about the fifth time after she again checked my lump, my eyes, and my gait, and told me to go to the ER if any symptoms worsened. With the crew busy lowering sails and stowing gear on the square-rigger, I bid my farewell and trudged for an hour back to Spanish Landing. The next day I felt much better, but I had a sense of unfinished business with Captain Wesley and the crew aboard Cabrillo. I left work early, headed to the harbor, and found what I thought was an appropriate gift: a small, framed print of the HMS Beagle, Darwin’s ship and Tinker Bell’s namesake of sorts. Later at the veterinary hospital, I waited until Dr. Wesley had a few spare minutes. She raised her eyebrows when she saw me. “I want to thank you once again and return these clothes.” I described what had happened before I ended up in the middle of the bay. “I also brought this for you—it reminds me of my unintended voyage of discovery.” I handed her the print. She thanked me, seeming truly pleased by the gift. “I did discover something yesterday that I didn’t realize until after I disembarked. You and your crew work as mates, together for common goals. It’s not like that in triathlon where everyone is an individual player. I sometimes work out with friends, but the real test is a solo effort. What I saw yesterday on your ship was a reminder that working together brings a different sense of accomplishment that’s missing in my sport.” She smiled. “Come learn to sail with us if you like. I know you’re not afraid to get a little wet. I’ll put you to work.” “Aaargh, captain, I might just do that.”
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SAFETY FIRST: The Right Cross, continued you’re worried about being hit from behind. But take a look at the car. When that driver is looking down the road for traffic, he’s not looking in the bike lane or the area closest to the curb; he’s looking in the middle of the lane, for other cars. The farther left you are (such as in “B”), the more likely the driver will see you. There’s an added bonus here: if the motorist doesn’t see you and starts pulling out, you may be able to go even farther left, or may be able to speed up and get out of the way before impact, or easily roll onto their hood as they slam on their brakes. In short, it gives you some options. Because if you stay all the way to the right and they pull out, your only “option” may be to run right into the driver’s side door. Using this method has saved me on three occasions in which a motorist ran into me slowly as they hit their brakes and I wasn’t hurt, and in which I definitely would have slammed into the driver’s side door had I not moved left. Of course, there’s a tradeoff. While riding to the left makes you more visible motorists ahead of you at intersections, it does make you a little more vulnerable to the cars behind you. But the stats say you’re far more likely to get hit by a car at an intersection ahead of you that can’t see you, than from a car behind you which can see you clearly. So while both positions have risk, you generally reduce your risk by riding a little farther left. Your actual lane position may vary depending on how wide the street is, how many cars there are, how fast and how close they pass you, and how far you are from the next intersection. On fast roadways with few cross streets, you’ll ride farther to the right, and on slow roads with many cross streets, you’ll ride farther left. Article courtesy of BikeSafe.com
IT’S THE LAW, continued accident, hiring an experienced bicycle trial attorney will help you successfully prove your case. 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.
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