INSIDE THIS ISSUE
JULY 2009
TCSD Contacts Volunteer Members Board Members Event Calendar Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
2 2 2 2 5
Member Profile New Members Ironman Conversation Race Discounts Product Review
5 6 7 8 9
Ask The Trainer Friends Offering Discounts Show Off Your TCSD Spirit! Cooking with KASHI Application
10 10 21 22 25
TriNews
THE DOOR ZONE DEBATE By Richard L. Duquette, Esq.
JULY CLUB MEETING July 30th, Thursday Road Runner Sports SPECIAL GUEST: Mike Reilly, “The voice of Ironman”
CONGRATULATIONS TCSD! 25 years and growing stronger & faster then ever. The largest and best triathlon club in the world.
I would like to comment on pending legislation affecting bicyclists. I was prompted by a helpful email from Bill Nesper – League of American Bicyclists. (www.bikeleague.org) Specifically, Assembly bill (AB) 1408 has been authored to add Section 298 to the Vehicle Code (VC). This section would define a “Door Zone” as that section of the street adjacent to a parked vehicle that would be unsafe for use by vehicles or bicycles in motion, if one or more doors of the vehicle were opened. Apparently the Vehicle Code is silent on this specific definition, and so is (VC) 21202 – which defines where cyclists should ride. Generally, its as far to the right of the road as safe, or in a posted bike lane. Essentially, this door zone statute would broaden the legal zones to ride, i.e. when approaching parked cars – you can ride further into the road. Practically, this may prove helpful if hit from an advancing motorist, because it would eliminate the insurance companies argument you
were comparatively or totally at fault for riding wide. Realistically, as we know, parked motorists inattentively fling open car doors, and often seriously injure cyclists. Since it’s hard to foresee this, the door zone statute would add more legal protection to cyclists, than California Vehicle Code § 22517 which says: No person shall open the door of a vehicle on the side available to moving traffic unless it is reasonably safe to do so and can be done without interfering with the movement of such traffic, nor shall any person leave a door open on the side of a vehicle available to moving traffic for a period of time longer than necessary to load or unload passengers. Conversely, the insurance industry might argue that if you failed to ride wide (out of the door zone) you’re partially at fault since you had an “option”. So, I suggest further amending the legislation and closing this loophole. For example, add “However, riding in the door zone shall not be construed as assuming the risk of injury.” I’m sure we all agree cyclists continued on page 15
JULY EVENT CALENDAR CONTACTS
July Club Race July 11th, Saturday, 7am Location: Glorietta Bay, Coronado Distance: S 700m, B 11.5mi, R 3mi distances are approximate
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 Brian Long at blong@triclubsandiego.org Membership & Renewal Send a check made payable to TCSD to the address above. Rates for new memberships & renewals: $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount, see last page. 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
Newbie/Networking Meeting Monthly, 1st Thursday, 6pm Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
July Aquathlon July 23th, Thursday, 6pm Registration starts around 5pm Location: La Jolla Shores Distance: S 1000m with a R 3mi
July Club Meeting July 30th, Thursday Food: 5 pm - Speaker: 6pm Special Guest: Mike Reilly Location: Road Runner Sports 5553 Copley Ave, San Diego See web site for complete details. July Potluck July 31th, Friday, 5:30pm After Friday Evening Cove Swim Location: La Jolla Cove
Always refer to the Tri Club’s website calendar for latest events and complete details.
BOARD MEMBERS President
Brian Long
blong@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Farah Hedwig
ftmirza2002@yahoo.com
Race Director
Cory Osth
costh@triclubsandiego.org
NEWSLETTER STAFF AND INFORMATION
Club Liaison
Raja Lahti
rvlahti@gmail.com
Newsletter Editor
VOLUNTEER COMMITTEE MEMBERS
Barbara Ferrero barbferrero@gmail.com (760) 710-7730
Beginner Coaches
Newsletter Design & Production
Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Newsletter Articles Please send to Barbara Ferrero at barbferrero@gmail.com Contributing Writers Dr. Cole Ellis, Barbara Javor, Dean Sprague, and Craig Zelent Newsletter Classifieds Contact Raja Lahti at rvlahti@gmail.com
Digital Newsletter or Hard Copy? Choose approriate box in your on-line TCSD member profile.
Steve Koci
coaches@triclubsandiego.org
Farah Hedwig
ftmirza2002@yahoo.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel
Devin Reily
dpreily@gmail.com
(619) 895-0687
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
(858) 337-8839
Anne Fleming
afleming@triclubsandiego.org
Grand Prix (including Aqua & Duathlon) Kevin Davenport
(619) 668-0066
skycondition@gmail.com
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Ironman Coach
Craig Zelent
tricraigz@yahoo.com
(760) 214-0055
New Members
Michelle Panik
mpanik@triclubsandiego.org
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
(858) 349-5504
Race Director, Duathlon
Tyler & Suzanne Ives
ct.ives@gmail.com
(858) 688-2997
Race Director, Triathlon
Anne Kelley Brian Wrona
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(760) 415-3329
bswrona@gmail.com
Social Director
Buck Williamson
JAW_IV@cox.net
Sponsorship Director
Raja Lahti
rvlahti@gmail.com
Swim, Masters Coach
Nikee Pomper
nikeepomper@gmail.com
(970) 390-1645
Swim, Open Water Director
Thomas Johnson
gatorman619@gmail.com
(619) 987-8822
Track Coach
Jim Vance
Track Coach, North County
Mike Plumb
Web Administrator
John Hill
tripower2000@msn.com jhill@triclubsandiego.org
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Ezekiel Gunn was a journey man racer, No one knew the place he was from. He had no job nor much did he own; He seemed to just follow the sun.
He slipped and slid ‘cross the icy ground Pacing himself with a hum. ‘Til a deep, dark crevasse put an end to his quest By swallowing Ezekiel Gunn.
One day he announced that this was the year He’d do what had never been done. He’d race triathlons in all fifty states In twelve months—he’d be the one.
No one knew what happened that day When they found his gear and rum. And all winter long the legend grew of Ezekiel, the triathlon bum.
He trained like a madman and charted the races, His workouts were second to none. He raced his first tri on a cold winter day, His epic year had begun.
Spring turned to summer in Alaska’s ice fields Melting in the midnight sun. ‘Til a fisherman spied a bear paw at dark ice, And recognized Ezekiel Gunn.
He zigzagged northeast, down south, and out west, To swim and bike and run. Each week he competed in one or two tri’s Not caring whether he won.
He chipped at the glacier to free the blue man And thaw his frozen tongue. As Zeke’s eyes fluttered open he spoke his first words, “This Ironman has to be run.”
Summer rolled ‘round and his truck broke down, So he journeyed to races by thumb. Dirty and grimy, weary and spent, His fame grew as a tri-bum.
Zeke stretched his limbs and gazed at his map, Assuming an expression so glum. “The glacier moved me two miles off-course. Thanks.” And started to run.
September flew by, the last race in his sights Would be in Hawaii’s sun. A pal checked his list, “Hey, Zeke, what is this? You seem to be short just one.”
Zeke moved on to a tropical clime ‘Til thoroughly thawed in the sun. His fifty-state record in the course of a year Stays a dream for Ezekiel Gunn.
Alaska was missing from Ezekiel’s states, He realized it stoic and glum. October grew dark in the Arctic north. “I’ll design and do it for fun.”
He now owns a bicycle shop Where he caters to pros and tri-bums, And spins tales of glory and races to do While sipping cola and rum.
He flew to Anchorage and hitched out of town To a cold lake with water so numb. He laid out a course of Ironman length On a day with few hours of sun.
Every summer Zeke’s gone for a few weeks or more To Alaska, according to some. To swim, bike, and run in the course of a day, To do what the ice had undone.
The swim chilled his bones, the cold iced his veins, He thawed with a few nips of rum. He biked frosted roads past moose in the snow ‘Til night fell as he started the run.
Triathlon has heroes and harrowing tales Upon which legends are spun But sports has no story, no adventure so grand As the triathlon saga of Ezekiel Gunn.
With a headlamp for light, the trail became dim. Arctic air bit in his lungs. Across permafrost, glaciers, and floes, The lone runner—Ezekiel Gunn.
(With apologies to Robert Service and “The Cremation of Sam McGee”)
Snap a shot of any TCSD item (uniform, watter bottle, T-shirt...etc) in an interesting location and submit to myhideano@hotmail for possible publication.
Darkness and cold took a toll on his soul, His mind went from numb to dumb, Except for the thought that kept him in gear: This Ironman has to be run.
A new feature for the newsletter and website.
Triathlon has heroes and harrowing tales Upon which legends are spun. But sports has no story, no adventure so grand As the triathlon saga of Ezekiel Gunn.
(see page 21 of this issue)
By Barbara Javor
Show us your TCSD Spirit!
THE TRIATHLON SAGA OF EZEKIAEL GUNN
WWW. TRICLUBSANDIEGO.ORG 3
Stands for:
San Diego As athletes in this community, we’re spoiled for choice. There are at least four stores packed with bikes, clothes, and advice specific to Triathlon. So whichever you choose, go to a shop. Our econonmy is your economy.
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TCSD WEEKLY WORKOUT CALENDAR
MEMBER PROFILE NANCY SPOONER Nickname: Spooner Member since: 1999.
Monday 6:00 PM
Computrainer Cycling and ErgVideo
6:00 PM
Group Run, 4-6 miles, all paces welcome.
5:45 PM
Ocean Swim
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Coastal Sports and Wellness. •
Location: Movin Shoes, Encinitas.
Location: La Jolla Shores. Meet at sea wall, southern restrooms. •
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:45 PM
Track Workout, a coached session
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. •
Location: University City H.S. •
Age group: F 35-40
Location: Carlsbad H.S. Track.
Status: Single (rub it in!)
Wednesday 5:30 PM
Advanced MTB Training
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
•
Location: Penasquitos Canyon Side Park (east pkg lot). •
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Favorite Race/Tri Event: Wildflower
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
florian.hedwig@sbbtral.com or surfingflo@gmail.com.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) 5:45 PM
Ocean Swim
•
Location: La Jolla Cove on the lawn.
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
8:30 AM
REAL Beginners Bike Ride (see following page or calendar on website for complete details)
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar.
** Starts after daylight saving time, but check TCSD website for complete details.
Before I became a triathlete I was: wanting to be a triathlete!
Favorite local restaurant: Marine Room (love the view of the cove) Best Leg/Event: Swim (which means I get to watch a lot of people fly by me on the bike, darn it!) PR: IM California 2005, 12:56:41 Most Embarrassing or Disastrous Moment: My chain fell off at an Olympic distance race. I was so lack in training - that I even forgot how to put my darn chain back on my bike. There I stood with an Ironman tattoo on my leg, yet no idea how to put on a chain. LOOOOSER! I had to get outside help so I was DQd from the race.. My Equipment: Wetsuit: Orca Bike: Trek Shoes: Asics continued on page 6
WWW.TRICLUBSANDIEGO.ORG 5
MEMBER PROFILE, continued Surfboard: New Surf Project (I put the pool aside for the paddling the waves last season and it worked just fine) Equipment wish list: Time. I’d like more time in my day to train: swim, bike, run, surf, weights.. Can’t Race Without: Food, Sports Slick and a hat/visor to keep myhair out of my eyes! Best advice: Don’t be afraid to cut your workout short so you have time to stretch. Injuries from lack of stretching will end ALL of your workouts if you are not careful!
REAL BEGINNERS’ BIKE RIDE Sunday, July 19th, 8:30 am 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! 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. Questions? Contact Dean and ’the Steve’s’ at coaches@triclubsandiego.org
Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
NEW MEMBERS Albert Allison
BEGINNERS’ MEETING & TRIATHLON 101
America Armenta
Monday, July 13th, 6:00 pm
Kevin Aylesworth
Attention beginners! This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to demystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions are fair game! NON-MEMBERS WELCOME!
Zachary Barnhorst Katharine Berwick Andreas Boettcher Stacy Boettcher Katie Bremer Edward Camarillo Sean Casserly
Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Sean Christensen Scott Christensen Gordon Clark
Where: B&L Bike & Sport - Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 Directions from I-5: Exit 5 at Lomas Sante Fe. Head West (towards the coast) to Highway 101/Coast Hwy. Turn right on Coast Hwy and go 1/4 mile. B&L is on left side. Parking is available on street behind shop.
Lane Courkamp Gerald Edwards
Congratulations IM Finishers!
Lisa Fagen Jomel Fampulme Angela Fanning Teri Fitzgibbons
Congratulations to Chuck Gorski for finishing Ironman Brasil. Chuck had a great race despite unseasonably warm weather.
Troy Flowers
IM China - May 31, 2009
Heather Forgy
Time
Carlos Garcia
Chuck Gorski
lisa girolamo Seth Hall Craig Hewitt continued page 7
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12:45:58
Overall
Group
Age Rank
Swim
Bike
Run
855 M40-44 159/215 1:33 6:15 4:57 1,204 Participants. Seconds and transitions not included.
If you are entered in an Ironman (or longer), please email Craig Zelent at tricraigz@yahoo.com. That's the only way to get listed in our TCSD results. Thanks!
IRONMAN CONVERSATION WITH CRAIG ZELENT I had the chance recently to talk triathlon with the Tri Club’s Elizabeth Daubner. Elizabeth qualified for the Hawaiian Ironman by winning the women’s 45-49 age group at California 70.3 with a blistering quick time of 5:02:29. Please join me as we get to know this wonderfully sweet lady!
Craig: What was your athletic background prior to triathlon? Elizabeth: In high school I played basketball and volleyball. I have terrible eye-hand coordination. My primary strength was running around and getting in the way of the other team’s players; somewhat useful in basketball, but I’m not sure how much of an asset I was to the volleyball team. My childhood trophy case is filled with awards for most inspirational and most improved. Translation, always the worst but quite cheerful! (I must note that I was expelled from high school for drinking beer before basketball practice. I haven’t picked up a basketball since... but excuse me, could you please pass me that Sierra Nevada!) Craig: How did you get introduced to triathlon? Elizabeth: My husband Pat was anxious to get me into something that would completely wear me out. I’m, should we say, a little fidgety. My children were getting older and need-
Robert Hogan Jason Hopkins James Ismailoglu Brian Jamison Ivonne Jimenez Jeff Johnson
Craig: A lot of TCSD people think of you as “the sweet lady” because you provide the desserts at the Aquathlons. How did you get that job and what are some of the dishes you’ve spoiled us with over the years? Elizabeth: The desserts...Can you say Jim McCann? When I asked how I could help out TSCD what does he come up with...cakes! He says how about baking some cakes for the Aquathlon. Cakes for 200, sure, who cares if I don’t bake! Fine time to start! So there it began, but Jim was never one to just let things be. He upped the challenge each month. He‘d say DeeDee and I had this great chocolate covered fruit. Do you think you could do that? Or, I’ve always wanted banana splits at the beach...Over the years it has ranged from pumpkin pie to apple crisp a la mode. It’s been really fun.
NEW MEMBERS, cont.
Jonathan King Beth Kueter Alexander Lawson David Lipke Brian Meyerhoff Jennifer Neuschwander Tanja Overdevest Jon Oxidine Watson Peter Dina Rabo Bernard Raemy John Rich Jason Rogers colleen Rugg James Sanders Owen Schoolsky
Always smiling, Elizabeth Daubner.
Erin Searfoss
ing me less, and I guess my extra energy was a bit unfocused and apparently slightly grating. Oh dear!
Sally Smith
Pat had raced triathlon before we met. As we have been married 22 years his racing was during triathlon’s infancy. His stories sounded horrible; long distance racing with terrible equipment and little or no support. It seemed to be all about cramping, vomiting, bonking and passing out...really fun stuff!
Vaughn Stakes
Somehow he sugar coated all those stories (should we call it rebranding) and with the help of my great friend a fellow triathlete Kathleen Rafaat persuaded me to sign up for Solana Beach.
David Tuffy
Craig: How did that 1st race go for you?
Mark Wells
Elizabeth: First Race: Age 39, Solana Beach Sprint Triathlon 2003. What can I say…raced on my 1985 Dave Scott Centurion. With Dave Scott’s name on my bike I really don’t know
Justin Woodruff
Stephanie Spann Kyndl Spencley Jennifer Thomas Tami Threet Troy Tom Al Torre Patricia Torre Erica Trivett Jan Uher Noah Villalobos Michael Waters Murray Webb
Joseph Young
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
Ironman Conversation, continued TCSD RACE DISCOUNTS To get your TCSD club discount, some events require club members to use mail-in application and include a photocopy of TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Additionally, visit the clubs discount section on the web for additional details about discount codes. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nationall Championships). Discount: $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing Rock & Roll Marathon. Discount: $10 off Elite Racing Ventura County www.EliteSportsVC.com 2009 events: Camarillo Duathlon, Ventura Splash ‘n Dash Series, Oxnard Splash ‘n Dash Series. Discount: 10% discount. See TCSD’s website for discount code. Kathy Loper Events www.kathyloperevents.com At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Discount: $3 off all events. Klein and Clark Sports Productions April and November Desert Triathlon in Palm Springs. Discount: 10% off Koz Enterprises Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Discount: $5 off all events. continued page 9
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family putting on this race trickles down to the racers and fosters a rare sense of camaraderie among participants. And to get through this race you’ll need that camaraderie. The bike is 9,727 feet of climbing. The run is 1,560 feet and while the swim should be flat when the winds blow the waves make you feel like that’s a climb too. We’ve had rain, hail, and 40 mile an hour winds. But the whole thing is an amazing adventure and I’ve yet to meet anyone who has done the race that isn’t passionate about it. No one gives up; those that don’t finish are back the next year to The Silverman pose. give it another shot!
why I didn’t win! Maybe it was the stop at the potties during the swim to bike transition. Or the stopping to chat during the bike to run transition. Really there are so many fun ways to waste time in transition. Anyway, the race was not a celebration of speed (sorry Dave) but it was pretty fun; I definitely caught the triathlon bug! By the way, I still have trouble with transitions. This year at Ford 70.3 I spent nearly 6 minutes trying to figure out what to wear. Fashion!!!! Craig: What Ironman distance races have you done?
Elizabeth: I’ve done Silverman Full twice. 2005 12:50:20, 2006 12:32:42 The first year I was really careful about pacing on the bike…zone one for 1 hour…zone 2 for...bike split 7:01. 2006 I decided really push the pace, zone 3 to 4 the whole ride...40 mile an hour winds...bike split 7:08. Oh well!
Craig: What has been your favorite race of all time? Elizabeth: Silverman is my favorite race. They offer both a full and a half. At 4 years old it is a race that is still in a grass roots stage. It is like a fabulous iron distance club race. The race director Frank Lowery is charming and chatty and somehow everywhere. And if he’s not there then it is his wife and young children, his father, or his sisters. The sense of a
Craig: Was qualifying for Hawaii a goal of yours? Elizabeth: No. I really like to race with Pat. For him heat is a killer so that pretty much ruled out Hawaii. That being said I’ve always carried a check with me to Ford, because while I didn’t choose to pursue Hawaii, I would never turn down the opportunity. I feel really lucky and excited to go. Craig: A couple of years ago your husband Pat suffered a horrible bike crash. What happened and what would you like Tri Club members to know about this Daubner experience? Elizabeth: Oh boy, talk about facing your mor-
W
continued on page 14
e’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee – harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world.
To order, go to www.mdotcoffee.com Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)
PRODUCT REVIEW: XLAB Daylight Training Strobe and Dinotte 400L LI Headlamp Your helmet is the #1 protection when riding a bike. Being seen by motorist and others is just as important. Adding a headlamp and a tail lamp is one of the best ways of making yourself visible. The added benefit of a very good headlamp is speed. The more lumens (light emitted per second), the further down the road you can see thus the faster you can ride. I have been training for a 24-hour triathlon (plans have since changed since qualifying for IM World’s Championship) where biking and running at night will be part of the race. Training in the daylight has it’s risks; cars, car doors, pot holes...etc. At night the risk are increased exponentially, so having the proper equipment to minimize one’s risk is essential. XLab, the maker of great hydration accessories, has recently launched one of the best tail lights on the market. What is so unique about it? The 5 LEDs emit a very bright light, which can be seen over 1/3 mile away. This makes it a great day time light, making you stand out from the monotony of everyday life. It also has a very wide angle of visibility. It emits light beyond 260 degrees. This is very important, you want to be seen from all sides. Also, there are 4 different light patterns. Any
will make you hightly visible, I really like the random or “disco” light pattern. This light was made to seamlessly mount to all the XLAB carries and a few others, a standard seat posts clamp is also included. Knowing that I am visible by others on the road or trail gives me the confidence to ride full speed ahead. With a retail price around $35.00, it is one of the cheapest forms of life insurance available. Additional details can be found on XLAB’s web site, www.Xlab-usa.com/strobe. So you have your rear end covered, now you just need to see where you are going. A quality headlight is very important if you are commuting to work, riding off-road trails at night or training/racing on open roads. Yes, you can purchase a headlamp for about 25 bucks, but how far will the light shine... about 2 feet! If all you do are short commutes and don’t need much light, that just may good enough. But, if you plan on riding “fast” you want light that will illuminate the road or trail far ahead. Lumens are expensive. Good lights are expensive. LED lights are now the preferred light source. LED technology has improved over the last coupe of years. HID (highintensity discharge) was once the way to go, but now LED is the cat’s meow. Good lights also need a good source of power. Lithium-ion batteriess are used to power quality lights. They add to the expense of the light but are rechargeable and have capacity to run a long time. The Dinotte 400L LI headlamp offers the best of all worlds. Brightness, (400 Lumens), battery life (up to 10
TCSD RACE DISCOUNTS Pacific Sports LLC Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. Discount: $10 off all events. Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Discount: Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC09. SilverMan Triathlon Half and Full ironman events. Lake Mead/Henderson, NV. Discount: $10.00 off. Must indicate USAT membership number and club affiliation. Use codes Full: silverclub09, Half: silverhalf09 Ventura Breath of Life Triathlon www.triforlife.com Discount: $10 off
continued page 20
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FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro felipetri@hotmail.com EnduranceZone.com www.fitstop-lab.com Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. ironguides (858) 558-1337 Contact: Sergio Borges sergio@ironguides.net Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com
ASK THE TRAINER: By Dr. Cole Ellis What is Iliotibial Band (IT-Band) Syndrome Seasoned runners know the freedom of the trail: open skies, altered terrains, softer landings, and each hour passing by like a forgotten moment. Rolling hills, lung-busting inclines, burning quadriceps, dirty shoes and rocky roads—all of it a welcome nuisance. Whether you are training for competition, improving your health through exercise, or just purging your mind of worldly distractions, trail running is the perfect getaway, and once hooked, it is very hard to stop. But when you least expect it, a pain or an ache—a stabbing at the side of your leg— rudely interrupts your bliss. Not to worry: it’s probably just a little compression or tension from the IT-Band. You can ignore it, but running through the pain will only exacerbate your symptoms. What caues that pain, and what effective treatments and strategies are available to prevent future flare-ups?
Tri Power Multisport (760) 420-8032 Contact: Mike Plumb tripower2000@msn.com MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 www.ucpt.com Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: bodhibodywork@yahoo.com Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member. continued page 11
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Iliotibial Band Inflamed and swollen bursa
©MMG 1999
The IT-Band Quiz 1) Do you have pain or tightness on the outside of your knee? 2) Does the pain or tightness begin shortly after you start running, only to disappear after you finish? If you answered yes to these questions, you could be suffering from IT-band syndrome (ITBS). ITBS can be debilitating and difficult to resolve. The good news is that advanced soft tissue treatments are making great strides in easing the pain associated with ITBS.
The IT-band is a thickened strip of fascia (tendon) that extends from the hip across the outside of the knee, where it inserts into the large shinbone called the tibia. The tibia is the bone just below the line of your knee joint. The Factors Surrounding ITBS IT-band syndrome is widely recognized as an over-use injury caused by exercising too much or exercising improperly. Here are some factors that can result in the development of IT-band syndrome: • Errors in training methods • Rapid increase in daily or weekly running distance • Improper running mechanics • Lack of flexibility • Lack of strength • Worn-out shoes • The wrong type of shoe Other factors 1) Rigid feet: runners with rigid feet are more prone to develop IT-band syndrome. The theory is that rigid feet are unable to adequately absorb the shock of landing while you run. 2) Rolling feet: Some runners excessively roll their feet inward (called over-pronation) when they land on the ground. This causes the shin to twist in (medially) and increases tension on the IT-band, making the runner more susceptible to IT-band syndrome. 3) Weak hips: The abductor muscles of the hip (called the glute medius and tensor fascia lata) are the muscles that allow you to raise your leg to the side. If you stand up and allow your leg to cross over the front of your body, you may feel tension on the outside portion of your leg. This is a result of hip-muscle weakness, and if this weakness causes your leg to drift toward the midline (center) of your body when you run, rather than remain in its proper placement, there is increased tension on your IT-band. This is usually not a problem if you only run short distances, but if you run for periods of time over an hour, especially when you’re tired, the repetitive strain on the ITband can lead to IT-band syndrome.
FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services.
4) Impingement zone: Downhill running and slower running speeds cause the knee to stay at a 30-degree angle. This is known as the “impingement zone.” The more you remain in the impingement zone, the more likely you are to develop IT-band syndrome. Faster speeds mean less time spent in the impingement zone, so IT-band syndrome is not usually a problem for sprinters or participants in sports requiring movement in multiple directions— such as football, soccer, or rugby. What Causes the Pain? IT-Band Syndrome is believed to result from friction of the IT-band as it slides over the bones of the knee, although recent research indicates it is more of a compression problem relating to sensitive nerves. When your muscles, tendons, and ligaments become overused, three things can occur: 1) Acute conditions, such as pulls, tears, and collisions in the tissues 2) An accumulation of small tears in the tissues, which is called micro-trauma 3) Insufficient oxygen, or hypoxia Each of these can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up tissues that should move freely, and as scar tissue builds in the area, muscles become shorter and weaker;
tension on the tendons cause tendonitis, and the nerves become trapped. In turn, this reduces the range of motion and leads to a loss of strength and an increase in pain. When a nerve gets trapped, you may also feel tingling, numbness, and weakness. Recent Research Reveals the Specific Process Underlying ITBS We know all the factors surrounding ITBS, but what is the real culprit? How does it develop? An award-winning study (Brian Noehren, Irene Davis, and Joseph Hamill, Prospective Study of the Biomechanical Factors Associated with Iliotibial Band Syndrome, Clinical Biomechanics #22, 2007, 951-956) has shed light on this process. Generally, greater femoral external rotation leads to greater knee internal rotation, and this increased external rotation is related to muscle imbalances at the hip. In particular, when the foot impacts the ground during running, co-contraction of both internal and external rotators is necessary to provide stability to the femoral head in the acetabulum. Three key muscle groups—the glute minimus, the anterior fibers of the gluteus medius, and the tensor fascia lata—all work in unison to abduct and internally rotate the femur. If there is insufficient activity of
Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 www.Fuel-Factor.com kim@Fuel-Factor.com Discount: 10% on nutrition services with TCSD card. NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product. continued on page 14
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
MASSAGE & PHYSICAL THERAPY
B&L Bike and Sports Contact: Jeff Rowe (858) 481-4148 • www.blbikes.com Discount: 10% off soft goods excluding labor, Zipp, Hed or Oakley products. Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 • www.cassidysclinic.com Discount: 10% off services.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. , San Diego, CA 92111 (858) 715-1517 • www.hi-techbikes.com Discount: 15% off soft goods, 10% off hard goods. Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 www.coastalsportsmedicine.com Discount: 10% on cash paying customers.
APPAREL, EQUIPMENT & RUNNING SHOES
Arch Molds Contact: Andrew Slatter 7975 Dunbrook Rd., Ste. J, San Diego, CA 92126 (800) 930-2724 • www.archmolds.com Discount: 20% off, discount code available on TCSD Member Discount web page.
Art of Tri Contact: Toby toby@artoftri.com • www.artoftri.com
Beaker Concepts, Inc. Contact: Andrew Beaker Andres@beakerconcepts.com www.beakerconcepts.com Discount: 35% off all products, use code TCSD.
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. Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Rd., Ste. F, San Diego, CA 92123 (858) 279-5570 • www.rehabunited.com Discount: 10% off services. 940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 • www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products.
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 to TSCD members.
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Road Runner Sports www.roadrunnersports.com
University City Physical Therapy Contact: Gino Cinco (858) 452-0282 • www.ucpt.com gino@functionsmart.com Discount: 0% off cash payments.
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses, discount code available on TCSD Member Discount web page.
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Sable WaterOptics Contact: Paul or Phil 577 Kingston Road, Suite 208 888-516-4831 • www.sablewateroptics.com Discount: Available thru Hi-Tech Bikes
San Diego Running Institute Contact: David Wilcox 4760-B Mission Gorge Pl., San Diego, CA 92120 (619) 265-SDRI (7374) • www.sdri.net
Kashi www.kashi.com
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323, San Diego, CA 92117 (619) 793-5877 • www.runjunk.com Robert@runjunk.com Discount: 5% off all products, use code TCSD.
OTHER SPONSORS
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/ in the name of any injured TCSD member.
BRIAN
Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off, code available on TCSD Member Discount web page.
A&E Construction Services Contact: Joe Esposito (619) 588-4113 • www.a-ecs.com
LONG www.thisisbrian.com
Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 • www.bluesummitinvest.com Zoot Sports www.zootsports.com
NUTRITION
IRONMAN Organic Coffee www.mdotcoffee.com/ Discount: 25% off, code available on TCSD Member Discount web page.
Competitor Magazine www.competitor.com
FlexPower Contact: Kenneth Yun 1562 Solano Ave. Berkeley, CA 94707 (510) 527-9955 • www.flexpower.com Discount: 33% off, use code “TRICLUB”
Robert’s Auto Service Contact: Keith Benline, keith@robertautoservice.com 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 • www.robertsautoservice.com Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Patty McCann-Stokes (360) 297-1818 Kristina@wetsuitrental.com
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 15% off your order with code “TCSD15” at www.saltstick.com Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order. APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories.
tality. Uggh! Pat was riding Craig: Let’s lighten this in Rancho Sante Fe on a up a little bit. What is a beautiful little stretch of funny triathlon story road (Artesian Road) that you have been involved has a very steep hill folin? lowed by unmarked speed Elizabeth: Is potty bumps. He was found about humor light...or dark. 10 feet from the first speed My first Ironman I had bump, semi conscious. His total intestinal meltinjuries include a shattered down. Silverman became pelvis with several inches of ‘Tour de Porta Potty’. I displacement, broken collarvisited every single bone, and a concussion. He bathroom on the 26 had 6 hours of surgery to mile run. It was miserreconstruct the pelvis and able but so ridiculous pin the collarbone. I wish I that it was sort of had something positive to funny. I kept wishing I say about the experience. had stickers or toilet Well I guess I do, his docseals, ‘This potty has tors were wonderful. I am been personally inspectespecially thankful to the ed by your fellow racer pelvic traumatologist Dr. Elizabeth Daubner’. I Jeffrey Smith. I wish I had made it through that words of wisdom to pass on. race, but now never race I don’t. There are too many long distance with out a accidents every year and I’m Officially qualified for IM World’s first aid kit which amazed at the courage of Championship at CA 70.3. includes Imodium. many of our fellow TCSDers in tackling the Craig: What would you suggest to women, in long painful recovery. particular, who are thinking about doing their
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Ironman Conversation, continued ment. JT is infinitely patient in steering one to the right bike fit and bike to fill your cycling needs. I bought a Felt B2 at their shop last year. I love it! 3,500 miles later I can say that they certainly guided me to the right bike!
first triathlon?
Elizabeth: Women...go out there and have fun. Take the race part out of the equation completely. Triathlon is all about getting a great workout and hanging with bunch of fun people. Yes there are a few And while not a sponfolks that are pushy and Team time trial on Fiesta Island. sor (but a club sponsor) testy, but mostly it’s people that will gladly help you out...whether I’d like to thank Gino Cinco of UCPT. He has it be to scoot their bike over to make room for helped me through countless injuries and got you at an overcrowded race bike rack, or help me to the race start every time! set up your transition area and zip up your Of course my biggest sponsor and number wetsuit. Find a race and get registered! one fan is my hubby Pat. His support and Committing to do the race is probably the encouragement make it all possible. hardest part! It is all fun after that! Craig: What are your triathlon goals beyond Craig: Who will join you for the trip to Kona? Ironman Hawaii? Elizabeth: Beyond Kona... Elizabeth: Just Pat. My kids what? You mean I still have are mortified by our to keep exercising! triathlon lifestyle and want Seriously, my triathlon nothing to do with it. goals...Hmm, keep getting Maybe if I didn’t insist on to the starting line and wearing that Aero helmet all seek out some new the time... triathlon adventures for Pat and I. Craig: Does anyone sponsor you? Craig: Elizabeth, you are Elizabeth: I am fortunate to have Moment Cycle Sport behind me. The shop owners Cory Osth and JT Lyons are fantastic people. They have the right blend of loving Letting Pat take the lead or is he bikes and appreciating and about to be “chicked”? really understanding the engineering of all the available cycling equip- lucky to have you
FRIENDS OF TCSD OFFERING DISCOUNTS Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd Encintias, CA 92024 (760) 944-3787, (203) 762-7578 john@johnhowardsports.com www.johnhowardsports.com Discount: 10% on Bike Position Analysis. MHS-Works The Bicycle Doctor and Quality building Maintenance & Repair Contact: Matt Sparks www.MHS-WORKS.com (619) 756-3756 Discount: 10% Discount off labor. San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
the best! I knew you’d be an awesome interview. I waited far too long to do this with you. Thank you so much for sharing your story and your sense of humor. Good luck to you in Kona and beyond. The TCSD is and Pat on our team!
The Door Zone Debate, continued have the right to assume the good conduct of parked motorists. Let’s face it, when fighting for justice; legislation is a mighty sword when confronting thepowerful insurance industry. I hope this debate raises the safety awareness level of motorists and cyclists!
Richard L. Duquette is a local Carlsbad, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. See www.911law.com for additional articles and information to protect your rights. He can be reached via email at rduquete@911law.com and phone (760) 730-0500.
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Ask the Trainer, continued
Nutritional Consultation Barbara F. Ferrero - BS, CCN, LMT
Determine Your Goals and Develop a Plan. 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.
(760) 710-7730 Barbferrero@gmail.com North County-San Diego
these 3 muscle groups, this can lead to increased femoral external rotation, which ultimately causes ITBS. Treatment and Prevention of IT-Band Syndrome The IT-band has many soft tissues attached to it in a “kinetic chain.” Initially, treatments are focused on the IT-band/knee area itself, but in order to resolve the pain and scar tissue, all of the affected soft tissues along the kinetic chain must be treated. If you follow the ITband, you will find attachments to the gluteus maximus, tensor fascia lata, vastus lateralis (lateral quad muscle), and hip stabilizers such as the glute medius. This is “the kinetic chain.” Soft Tissue and the Kinetic Chain Soft tissue consists of muscles, fascia, ligaments, tendons, and nerves. Every part of the body— muscle, ligament, bone, and any other soft tissue—is connected. This is what makes up the “kinetic chain.” So, when one part is damaged and can’t function normally, it affects others. The body intuitively compensates for a damaged portion, creating a chain reaction that can result in many parts becoming compromised over time. Your doctor should conduct a running examination, which consists of 1) a gait analysis and 2) a functional test. This helps locate potential weaknesses, such as over-pronation of the feet or weakness of the hip abductor muscles, which cause the IT-band to work too hard. For example: • If the gait analysis shows that the hip flexor muscles are tight, the doctor knows that other parts of the leg must compensate for this lack of flexibility. • If the leg crosses the midline while running, it may indicate that the hip abductor muscles are weak.
This gait analysis will help identify the tissues in the kinetic chain that need treatment. Any restrictions along the chain must be released at all levels of the chain, from the origin of the IT-band, to where it inserts into the tibia bone. Functional Tests Functional tests are designed to put a patient through normal movement patterns while looking for muscle imbalances. For instance: a squat, single leg squat, and lunge exercise can be performed. If the knee deviates medially during the lunge test, this could indicate external hip rotator weakness, glute medius weakness, or possibly excessive pronation of the feet. Functional tests provide a starting point to work from. Treatment for IT-Band Syndrome Two proven treatments exist for ITBS 1) Active Release Techniques – this consists of releasing all of the muscles, tendons, and ligaments along the IT-band, including the gluteus maximus, glute medius, TFL, vastus lateralis, hamstrings, and other congested spots along the IT-band chain. 2) Strengthening Exercises a) Single Leg Squat: proprioception (balance, or the sense of ones limbs oriented in space) while strengthening lateral hip stabilizers. b) Hip Hike: strengthens glute medius. c) Bridge with band: strengthens core, glute maximus, glute medius, and hamstrings. Single Leg Squat Stand on one leg while maintaining normal alignment in the lower back. Resist flexing forward from the spine, keep pelvis level, and don't allow the knee to pass over toes when squatting continued on page 19
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Get your tri-goggles at Hi-Tech Bikes
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Ask the Trainer, continued down. You can face a wall or hold on to something for balance, although you should work up to the point where you can perform this exercise without assistance. Slowly lower glutes down and backwards, as though you are sit down in a chair. This exercise is just like a squat, but you don’t go all the way down. To protect your knees, squat down to where you feel comfortable and take your time mastering this movement. Other Treatments for IT-Band Syndrome: • Improved running form through “injury-free running” techniques. • Ice massage to reduce inflammation. • Additional soft-tissue techniques may be required on the hamstrings, quadriceps (thigh muscles), and hip adductor muscles, such as post-facilitation stretch or fascial release (also called the Graston Technique). • Biomechanical evaluation of the pelvis and leg, including the feet. • A strengthening program, using functional movements that focus on the core and glute medius region. • Some people may benefit from shoes with greater cushioning and inserts, and those who pronate their feet may require more stability from their shoes, such as custom made orthotics that prevent the feet from rolling. • Activities such as 1) running faster than your usual pace or 2) multidirectional sports, since these movements do not consistently occur in the impingement zone. Rather than staying in the slow zone, changing speeds and alternating between longer runs and shorter, faster runs can prevent recurrences of IT-Band Syndrome. • Use caution with downhill running until injury mitigates. Dr. Cole Ellis has written numerous articles on subjects related to staying active. He is the author of "The Stay-Active Manifesto" (you can download a free copy of this eBook at www.coleellis.com). Dr. Ellis specializes in resolving injuries and improving performance for athletes, runners, and others who stay active for the mental and physical benefits of exercise
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Product Review, continued
Powering the
New Generation of Champions
Innovative and Effective way of training! Our goal: To help you achieve your results quickly, safely and in a setting of emotional, mental and physical health! Sergio Borges sergio@ironguides.net
www.ironguides.net
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
hrs) and price (starting at $269.00). This may sound expensive, but there are other lights that cost 4 times as much that do not offer the versatility, brightness, and battery life. As mentioned there are light that cost $25, but you far ahead can you see? There are 3 power levels and 3 blinking settings. On hi, the illumination is awesome. It is almost “car” like. A wide beam along with illuminating the road over 50 yards ahead. Cracks and bumps in the road, glass, rabbits are all illuminated far in advance so you can make appropriate maneuvers. When riding fast, early warning is very important. Also, motorist will see you far in advance. I also use this lamp for night running with the optional headstrap. I connect the battery with the extended power cord and place the battery in a fannie pack. The headlamp does not heat up as much as other light, especially on the medium setting. Air flow is important to keep these type of headlamp cool. A quick release mounting system is the only thing missing from making this a perfect 10 out of 10 rating. It requires a little bit of effort to install and reinstall from its handlebar or helmet mounting system. I own and have investigated quite a few lighting options and have found the Dinotte 400L LI to be the one that offers the best value, without breaking the bank. Complete details about this light and other Dinotte products can found on their web site, http://www.dinottelighting.com. Running and biking in the dark are totally different and exhilarating experiences. You have be aware the whole time, looking ahead and use your peripheral vision, focusing, paying attention to everything. It’s a lot of fun, but to minimize the extra risks proper equipment is a must.
Reviewed by: Dean Sprague, PedPowerPerform Lab.
MHS-Works
Handyman, Bike Doctor, and Photographer. Quality you can see from a craftsman you can trust. MATTHEW SPARKS (619) 756-3756 matt@mhs-works.com v www.mhs-works.com Discounts on labor and free consultation offered to TCSD members. 20
Show Off Your TCSD Spirit!
Tri Club Incentive Offer FREE* Tickets to La Jolla Playhouse *Tickets offered to those who come in for a FREE initial consultation or simply refer someone you know for our financial planning or Social Responsible Investing
Daniel Powell and Rick Summers have TCSD Spirit! Last month, they ran the Great Wall Marathon in China. Daniel brought along a McCann Man Aquathon t-shirt and arranged for a picture holding the shirt on the Great Wall. Send your “TCSD Spirt” images to myhideano@hotmail.com to be considered for the club’s website and newsletter.
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COOKING W/KASHI®: INDONESIAN PILAF Makes about 15 servings (2/3 cup serving size) Ingredients 2 packets of Kashi® 7 Whole Grain Pilaf 1 cup whole peanuts 4 teaspoons toasted sesame oil 3 cloves garlic, sliced 1 medium red onion, diced 1/2 teaspoon cumin 12 teaspoon coriander 3/4 cup raisins 1 large carrot, cut into match sticks 1 cup red cabbage, diced 1 pinch salt 1/4 cup water 1 red bell pepper, seeded and diced 1/2 bunch cilantro, coarsely chopped 4 tablespoons soy sauce 2 tablespoons brown rice vinegar 2 teaspoons fresh ginger root, grated 1 teaspoons crushed red chili flakes 2 teaspoons evaporated cane juice crystals.
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Directions 1. 1. Cook Kashi Pilaf according to directions on the package and set aside. 2. Dry toast peanuts in a small skillet until golden brown and set aside. 3. Sauté garlic and onion in first 2 teaspoons of sesame oil in a large skillet until limp. 4. Add cumin, coriander and stir. 5. Add raisins, carrots, cabbage, salt, water and stir well. 6. Cover with lid, reduce heat to low, simmer for 3 minutes then remove from heat. 7. In a large mixing bowl, combine sautté mixture with cooked Kashi Pilaf, red bell pepper, cilantro, toasted peanuts and mix well. 8. In a small bowl, combine remaining ingredients, whisk together, add to pilaf mixture, stir well and enjoy.
Nutrition Facts Serving Size: 2/3 cup Servings per recipe: 15 Calories 180, Calories from Fat 70, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 300mg, Total Carbohydrate 25g, Dietary Fiber 4g, Sugars 7g, Protein 6g, Vitamin A 15%, Vitamin C 20%, Calcium 4%, Iron 8%
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Presorted Standard U.S. POSTAGE PAID San Diego, CA Permit No. 764
Triathlon Club of San Diego P.O. Box 84211 San Diego, CA 92138
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