INSIDE THIS ISSUE
JULY 2010
TCSD Contacts Board Members Volunteer Members Member Profile
TRIATHLON CLUB OF SAN DIEGO
2 2 2 5
Weekly Workout Calendar 5 TCSD Conversation 7 New Members 8 Race Reports 12, 14
June 21st Wednesday SPECIAL GUEST: Rod Dixon, A native Kiwi, Rod is reguarded as one of the world’s most versitle world class runners during his running days. Location: TBD check TCS’Ds website for update
JULY TCSD AQUATHON Powered by Kashi® Thursday, July 17th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Where: La Jolla Shores
18, 19 21
TriNews
THREE GUYS
JULY CLUB MEETING
Coaches Corner Made with Kashi
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By Barbara Javor
Adam focused all his mental energy on his quadriceps. Push! Push! Push! The cadence of rhythmic pressure, muscles tensing, and lactic acid burning consumed his thoughts. Good pain, he convinced himself. “Go, go, go,” he said silently prove himself. Today he would prove himself.
with each exhalation. He glanced at the trees and boulders lining the curvy road up the mountain, snuck a peek at his watch, and bet himself how long it would take to reach the next big bend. He grasped for anything to fill his mind and drive him as he toiled uphill. When he reached the bend and confirmed his time, he glanced over his shoulder to look for anyone who might be near. Head down and forward again, he muscled on. Eric tried to look surreptitiously at the others around him, just a glance or two from the corners of his eyes. They seemed to look alike—helmets covering foreheads, wrap-around sunglasses covering eyes, muscular arms and legs, sinewy, and tan. We’re almost clones. Maybe the noses were different, but this was no time to study faces. He was heading up from the flats now where jockeying for position didn’t matter. The mountain loomed ahead. He let his mind slip back to his Spiderman days when he dreamed of leaping from rock to rock. Back then he could climb anything he imagined. Boyhood dreams, he mocked himself. Today he
Today he would climb the beyond-category behemoth. Today it will be mine. To avoid his growing discomfort, Nathan kept returning to one of his favorite memories: the day he first saw Jillian. He had noticed her in the gym. She was a nice-looking, hard-bodied, young woman doing reps on the machines. He snuck glances at her, amazed at her beauty enhanced with glistening perspiration on her face and across a light sprinkling of freckles on her shoulders. That’s the kind of girl I’d like to meet, he thought—until he saw her effortlessly pulling as much weight as he had, and doing more repetitions. What? She can’t be! After that day, Nathan recalled notching up his workouts, gaining strength, form, and confidence to talk to her. He smiled while remembering the day he finally had enough nerve to say hello and chat a few minutes. He had been taking a break between sets, trying to look cool and collected, when she had smiled at him as she began adjusting weights on a neighboring machine. He had silently groaned when she loaded the same weights he had. The continued on page 3
CONTACTS
TCSD BOARD MEMBERS
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president, Thomas Johnson.
President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Flo Hedwig Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel Director
Michelle Panik
mpanik@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Anne Fleming Dawn Copenhaver
Race Series Points (Aqua, Du & Triathlon) Dean Sprague
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
dsprague@triclubsandiego.org
Open Water Swim Director
Nikee Pomper
npomper@triclubsandiego.org
(858) 270-1605
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
Editor
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Publisher & Design/Production
Sprague Design, Dean Sprague
Dawn Copenhaver dcopenhaver@triclubsandiego.org
Social Director
Lisa Rehberg
lrehberg@triclubsandiego.org
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org
Masters Swim Coach
Mickey Murad
mmurad@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Contributing Writers Johan Cronje, Barbara Javor, Rick Michaels, Dave McMahon, MJ Slikas and Craig Zelent.
Web Administrator(s)
John Hill Buck Williamson
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
MEMBER PROFILE TROY CLEMENT
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to Newsletter Publisher or Editor. Need by the 12th of the month for publications/consideration. Thanks for sharing!
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(619) 668-0066
(760) 470-3947 (619) 867-2784
dsprague@triclubsandiego.org
Ironman Coach(es)
NEWSLETTER STAFF AND INFORMATION
(619) 987-8822
Did not have profile image in time for last month’s edition. This is Troy, say “hi” next time you see him. Text correction: PR/Best Race: I have to say the San Diego International Marathon in 1988, after 2 attempts, I broke 3 hours... 2:56.29.
(858) 270-1605
(858) 733-0790
Three Guys, continued mental image brought him back to the present with a burst of inspiration. Pull! Push! Pull! Push! Pull! Push! He coaxed his muscles to perform with Jillian’s image framed in his mind’s eye. Jillian, Jillian, Jillian, he thought with each revolution. Adam glanced at his watch again, calculated his distance and pace, and bet himself how long it would take to reach the summit. At that pace, he estimated how many calories he was burning, and when he should take a few bites from an energy bar. He figured he would burn at least 400 calories by the time he reached the top. Let’s see, that’s equivalent to a burger, maybe two, without mayo and cheese. One or two beers. Maybe some ice cream. Sweet rewards for a hard workout. He glanced at a mile marker sign he was passing, and guessed which tree or shrub ahead would mark the onetenth mile mark. Push, push, push. Sweat dripped off his face and arms. Rivulets of perspiration rolled down his scalp and felt like bugs crawling in his hair. Maybe I’ll guzzle a cold soda before that beer. Eric tossed aside the youthful images of his Spiderman days and concentrated on his race in the Tour de France, heading up to an alpine pass. He saw no one ahead of him, and no one behind. Good. It’s my mountain to conquer. He blocked out images of
motorcycles ahead of him, a helicopter overhead, and loud, avid fans along the side of the road. He focused on silence and power. He surged forward with the adrenalin of a competitor willing to risk all for a win. He could almost see the yellow jersey, almost hear Phil Liggett announcing his name, and almost feel the euphoria of winning. It’s mine for the taking. He let his mind briefly drift to the Arc de Triomphe on the Champs Elysées in Paris, in the ceremonial ride to victory. He snapped back to the moment. First I have to climb—Push! Push! Push! Sucking in as much air as he could, he muscled forward. How many times had Nathan pumped his arms and legs to the point of exhaustion so Jillian would notice him? Pulling weights and pushing his luck, he had finally asked her out for coffee. Soon they were running and bicycling together, often with Nathan struggling to keep up. Jillian was worth every panting gasp. Just thinking about their exhausting workouts together made him back off the pace a little. No, I can’t slow down. He redoubled his efforts. He wanted today to be the special day. The first time. It’s always sweetest the first time. He opened his mind to the view in front of him and let Jillian’s image fade to the background for a few moments. continued on page 27
OCEANSIDE PIER, CA WWW. TRICLUBSANDIEGO.ORG 3
Three Guys, continued Adam took a slug from his water bottle. Sweat soaked every square inch of his body. Yeah, a tall, cold soda before that beer. Maybe a cheeseburger. Definitely ice cream. Yeah, a big bowl of ice cream. He panted so hard he could feel his breath rasping his throat. Knives stabbed through his quads and calves as he pushed forward. The summit was still out of sight. Eric took several large gulps from his water bottle and poured the rest on his head and down the back of his neck. Breathing hard but rhythmically, he tried to separate his mind from his legs to keep the pain at bay. With each curve and switchback, he quickly looked over his shoulder for a pursuer. Am I imagining the crowds cheering for me? Earlier he sensed a cacophony of French, Spanish, and Italian, but now he was alone and focused on the sounds of his heavy breathing. He envisioned the coveted jersey fitting snuggly across his chest, the short sleeves covering his deltoids just to the tan lines on his arms. It’s mine if I can take it. He gritted his teeth and pushed on. Nathan knew he had a chance today. Things were going well, just as he imagined they might. His breathing and pace were rhythmic. He was in the moment and in control. Jillian seemed as close to him as possible, intimately close. Closer and closer, we’re
almost there. There’s no stopping now. He rose to take it to the next level. Pumping and pushing, harder and harder, gasping, straining, closer, closer, closer … Ahhhh! He felt a release as he reached the pinnacle and stopped, his body quivering from the effort and endorphins. He leaned forward, closed his eyes, and drew gasping breaths. Rainbows of fantastic, surging images swirled through his mind until he was aware of someone else nearby breathing just as hard. He opened his eyes and smiled. Although Eric hadn’t seen a pursuer at the last hairpin turn, he knew glory at the finish was never a gift. He’d have to fight for it all the way. Head down, sweat streaming down his nose and chin, he pumped while willing his legs to absorb the punishment. Gasping until his throat felt dry and his stomach churned with nausea, he continued climbing to the last mile marker. It’s just beyond that sign. He ordered his quads to work even harder as he passed the sign, looked up, and saw he was the second guy to the top. He was working too hard to care. It was still a victory to him. He smiled. Adam had visions of a tall, icy soda. A beer, maybe two. Fries with that burger. Vanilla frozen yogurt with sprinkles and maybe a sliced banana. He felt his pushes growing feebler. The visions of continued on page 27
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TCSD OFFICIAL WEEKLY WORKOUT CALENDAR MEMBER PROFILE GINA THOMAS Nickname: Lil Bud or "-g-" Member since: December 2005
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome. Ocean Swim in Carlsbad Ocean Swim
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
5:30 PM 5:30 PM
•
•
Location: La Jolla Shores. •
Location: JCC, 4126 Executive Dr.
Tuesday
Age group: F 40-44
6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
Track Workout
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
Location: UC High School, 6949 Genesee Ave. •
Occupation: Stay-at-home Mom & Occasional Volunteer Coordinator.
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com •
Location: Tamarack Beach. •
Location: Starting at Holland’s Bicycles. •
Pool Swim (long course) in La Jolla/UTC
•
Before I Became a Triathlete, I was: A marathoner trying to keep up with my active boys and hubby because I enjoyed my beer!
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
6:00 PM
Ocean Swim
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) •
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
When not training, I enjoy: Coffee time w/friends, hanging out in the backyard w/a good book, gardening & yardwork w/hubby, watching my boys play sports. Favorite Local Restaurant: Any place with a great salmon dish!.
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Status: Happily married with 2 boys, all triathletes!
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Favorite Thing(s) About TCSD: 1), The people. 2) The people 3) The people! From giving support to events I participate in to volunteering for various races I am in charge of, I’m always overwhelmed! IMAZ '08 was a huge race for me having the support from the TCSDers that come over to cheer us racers on! But most of all, taking on the volunteer coordinator position of the CA 70.3, I couldn’t do it without the amazing support of the club. To know that I have a TCSDer in almost every area of the course, gives me assurance that I have eyes and ears that will make the race a success. I have quite a number of dear friends that I have met and volunteered side-by-side through TCSD!
continued on page 7
WWW.TRICLUBSANDIEGO.ORG 5
JULY TCSD MEETINGS, CLINICS & RIDES BEGINNER TRIATHLON Saturday, July 17th 6:00 am Check-in, set up begins 6:45 am Race Start Distance: Swim: 300 meters Bike: 7 miles Run: 2 miles Contact: TCSD Race Director(s) Location: Glorietta Bay, Coronado If not racing, come out an Volunteer!
NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, July 1st, 6:00 pm
Saturday, July 10th, 8:30am
Monday, July 19th, 6:00 pm
This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too!
Attention beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! If you are a beginner racing at the San Diego International Triathlon in June this talk is a must! NON-MEMBERS WELCOME!
Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com Location: University City Physical Therapy, 10803 Vista Sorrento Prkwy, Ste 100 San Diego, CA 92121
We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Contact Bill Gleason and ’the Steve’s’ at coaches@triclubsandiego.org
Make sure you check out or subscribe to Kashi’s monthly eNewsletterwww.kashi.com/newsletters
Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Location: B&L Bike & Sport Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148
ABOUT TCSD’S JULY GUEST SPEAKER: ROD DIXON June 21st Wednesday For 17 years, Rod Dixon was one of the best runners in the World. He is
Now retired from professional running, Rod is a passionate advocate of
an Olympic Medalist, two time World Cross Country Championship
the worldwide children's health and fitness movement. He knows that kids
Medalist, and the 1500m Champion of the United States, France, Great
around the world are not getting the physical exercise and nutrition they
Britain, and New Zealand. And, to this day, his victory in the 1983 New
need. It is Rod’s goal to bring the KiDSMARATHON program to thousands
York City Marathon remains one of the most dramatic finishes the event
of children around the world, so they can experience the true value (and
has ever seen.
fun!) of exercise and nutrition, and develop positive life-long habits.
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TCSD CONVERSATION WITH: Dawn Copenhaver
By Craig Zelent
Between helpings at a recent TCSD race I had the privilege of talking triathlon with the 2009 Jim McCann Spirit of TCSD Award winner and superstar volunteer Dawn Copenhaver aka “Food Queen”. Please join me and get to know this very giving lady. Craig: What activities were you involved in before triathlon? Dawn: I was the youngest of four growing up in our house, with my sister being 9 ½ older than me and then two brothers who were 4 and 2 yrs older. I was a bit of a tom-boy early on, wanting to do everything my brothers did… and better. I loved to fish, play baseball and football, ride my bike and run around the block. However, my true passion from a very early age was singing. No matter what I was doing, I would be singing while doing it. I remember riding my bike around the block and singing the whole time. Dawn a nd Jim People would sometimes . make comments, but I didn’t care! Even when I was fishing, my brothers would get angry because I would sing. They claimed that I scared all of the fish away, but I always had a few fish in the box when we were walking home… they didn’t! ha! As I got older, I was involved in many different activities. Cheerleading in Junior High, I tried track as a freshman, but learned quickly that running just wasn’t something I was really good at or liked. During HS, I really focused on Music, Drama and relationships! Oh yeah, and my studies too!!! I was not overly popular in HS… but I had a lot of friends and enjoyed myself. My shining moment was during my senior year, I was leading lady in our school musical, Fiddler on the Roof, and also had the opportunity to direct our chorale during our spring concert. I went on to college at Philadelphia College of Bible, (now known as Philadelphia Bible University), majoring in Bible and Music Performance with an emphasis in Voice. During my freshman year we had to take PE and did our imitation of ‘Rocky’ running up the stairs of the
Art Museum. I can tell you now, that it is not an easy thing to do. Yep, it clinched it for me right then, I was not a runner a n d n e v e r wanted to be. I stuck to music, winning awards in both sacred and secular genres. During college, I met my husband, got married, had two wonderful sons and lived many places while my husband served in the Air Force. I often sang in our churches as the years went by, but my love for music often took a back burner so that I could raise my sons and support my husband. However, in 1997 I had the joy of making my first and only album. Personally, I find my greatest accomplishment to be, loving and raising my sons to become men. Craig: You have shared with me that over the past couple of years you have lost a lot of weight. What events led up to or caused those gains? Dawn: During college I started to gain a little weight each year. It must have been the all nighters, studying and completing those research papers!!! There is absolutely nothing like a wonderfully, hot Philadelphia Cheese Steak Sandwich with sautéed mushrooms and onions and a diet coke. That was the staple food for all night studying!! continued on page 8
MEMBER PROFILE, cont. Favorite Segment (swim, bike or run): I just get through the swim, love the bike until mile 95 and thank goodness for the run! Favorite Race/Tri Event: Pacific Coast Tri, OC Tri, Marine Coprs Marathon & Santa Barbara 1/2 marathon. Pre/Post event ritual: Pre-race is always salmon and rice the night before and keeping up with my supplements and Carbo-pro, the morning is PB sandwich and banana (& chocolate milk!) and post race is chocolate milk. I love chocolate milk!!! PR/Best Race: It’s not my PR but it was the most inspiring moment for me... was tired of running 6 hour marathons so incorporated the run/walk for the ’04 RnR marathon. Went from a 6:02 to a 5:14 time! Then at ’05 PF Chang marathon took another 20 minutes off for a 4:54 and now I average about a 4:40. Most embarrassing or disastrous moment: IMAZ April ’08...guys, this may be TMI here because it wasn't the elements that got to me but the female thing, the kind that causes one to stay in bed all day. I asked Heather (Fuhr) about it and she said she actually won Kona on hers! Cool, no worries but then again, she's a pro and a freak of nature. I was ahead on all my hydration, calories, supplements but couldn't replenish what my body was losing. At mile 60 something, one of my friends working SAG saw me and said that I was “ashy” color and we need to reevaluate the situation. We both cried as we realized I needed medical attention so I hopped back on my bike and rode past my hubby yelling “going to medical” which I'm sure jolted him and after 74 miles collapsed into a friend Jim Fix) that was volunteering as bike catcher, only he caught me and carried me to the medical tent. Many hours later and two IVs, I still wasn't responding well and continued on page 25
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued TCSD NEW MEMBERS Rachael Allwine Jennifer Alter David Altshuler Clayton Antonel Cheryl Barr Robert Belnap Jessica Bielkiewicz Joe Blakistone Mark Blankenship Steven Blankenship Michelle Bless Corky Bless Sean Boren Maiya Cinco Kai Cinco Chad Cisco Judge Jonathan Colby Luana Concepcion David Crocco Jessica Cutler Steven Day David de Cordova Negin Demehry Vasudha Deming John Dezzani David Dias Michael Dickson Shelly Dowers Mark Drolet Amie Dzivak Ernie Espinosa Brian Flitcraft Lee Fowler-Schwimmer Angela Garritson Jeffrey Gerardi Robert Gerardi Veronica Glaser Dannah Golich Gary Goto Stephen Haase Pantea Hadaegh Justin Hagert Jenna Hancock Robert Haskins Jesse Havlat John Healy Nicole Heffel Jeff Hjalmarson Cindi Hohs Catherine Holl John Impellizeri continued on page 9
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Then came marriage and two pregnancies. My sons were born 20 months apart to the day one, 8.5lbs and the other 9lbs. I gained large amounts of weight with both of them. I kept that weight on for quite some time. I did lose weight with fad diets and then would gain back every pound, plus some hitch-hiker pounds along with them. I did the weight yo-yo plan for many years. Then in 2001 I went through a divorce; being a stress eater, you can imagine what happened then. I, of course, had to go to work full time. Sitting in front of a computer all day long and not doing any exercise other than walking from the parking lot and back, can really start adding on the pounds. I would try changing my diet or walking during my lunches, but soon that would stop for one reason or another. I became very depressed and insecure. The worst part was, I gradually hated myself more and more every day. After my divorce, I began to believe that I was not worthy of being loved. When I would look in the mirror, I would see someone that I believed couldn’t be loved. Why would anyone want to look at that every morning? I would look and cringe and then sit and cry. Then there was the pain that I experienced every day. In 2006, I began having problems with swelling in my legs. Sometimes they would swell to 3X their normal size. It would make it very difficult to walk. I found myself having to go to the hospital emergency room about every three months with swollen legs and chest pains. Of course, the swollen legs were due to edema and the chest pains were diagnosed as panic attacks or anxiety. I weighed in at 286 lbs in March of 2007. I am sure that the scale actually went higher in the month after that, but I never wanted to check and document it. I was quite embarrassed to admit my weight. I was having to buy clothes in a size 26 or XXXL. I felt uncomfortable all of the time and crowded in my own skin. The Doctor told me that if I didn’t do something to lose the weight and take better care of my health that I would be in a wheelchair in approximately 5 years. He also told me that my belly fat could cause me to go blind and that I was in danger of diabetes, heart disease and a stroke. I wanted to make a change in my life,
but I had tried so many times before with no success. I even did research for Gastric Bypass Surgery. But in my heart, I knew I didn’t need to go to that extreme path, I could do it another way. I was working long hours and under a lot of stress. So, in May of 2007, I quit my job and decided that I needed to do something to take care of me. Within the first month of unemployment, I lost 15 lbs. Then in August 2007, I had to have a tooth extracted. I lost 11 lbs in one week. I decided that I couldn’t let myself gain that weight back. So, I made the decision to start changing my life. I love to swim, and there is a pool at our mobile home park that I hadn’t used in the whole 7 years I lived here except for once with my daughter in-law. So, I started getting up and overcame my fear and pride and put on a bathing suit and went swimming every morning at 9am. I did 20 minutes of water aerobics that I found on the Internet, and then swam back and forth in the pool for 20 minutes. I also stopped eating breads, drinking sodas and stopped all chocolate consumption! That was tough, let me tell you! Before I knew it, the inches and lbs were coming off in no time at all. By the middle of September, I had to buy a new swimsuit because my other suit was too big for me. Then a month later, I had to get another one because I was getting smaller. By December 15th, I had lost 75lbs. I couldn’t believe it. Everyone who would see me would make comments about my weight loss. Some didn’t even recognize me because I looked so different. I would pass in front of a store window and not believe it was me in the reflection. I began to love my shadow and silhouette. The strange part was I would be shocked when I looked in the mirror. I was still expecting to see that large woman and she wasn’t there anymore. By April 2008, I had lost 95 lbs. That was after hitting a plateau for a couple of months with no weight loss, January – February. By the time June came around, I weighed in at 171 lbs. I had lost 115lbs in 10 months and I looked better and felt better than I have ever felt before. Craig: What happened that inspired you to lose the weight? Dawn: Oh, you mean besides the Doctor telling
me if I didn’t that I would be in a wheelchair? It is true, sometimes it takes something bigger than just the ‘facts’ to move us to make necessary changes in our lives. Mine came the morning that I was getting ready to go out of the house and was putting on my sneakers, (I didn’t call them running shoes then… probably because I never did any running!!), and when I bent over to tie them, I couldn’t breathe. It was so painful for me and I literally could not tie my own shoes, so I had to ask my son to tie my shoes for me. I was so
Craig: What steps did you take to begin the weight loss process? Dawn: Well, I think I need to mention again that it started with me deciding to take better care of myself. I have a drive in me to help others and take care of others, however, before I would do that and forget or neglect to take care of me. I had to re-adjust my thinking and start taking care of myself.
As I mentioned before, I started taking care of myself by quitting my job. That was not an easy decision or task to do. I had bills to pay and I was renting my home at the time. I worked for Hospice care as a Patient Care Secretary which can be a very stressful job. Stress was one of my biggest p r o b l e m s because I feed my stress. The more stress, the more I ate. I was not happy where I was working and that caused even more stress. I think you can see where that was taking me. So, I made the decision, my first step was to quit my job. That was made possible because after being married to my Crossing m y first offici husband for 21 years, al Finish Li ne at Sprin g Sprint 20 the majority of his mil0 9. embarrassed and itary career, I was entitled to half of his depressed by the whole situation. That is the retirement. Through his kindness, in the day that I looked at myself and said enough is divorce, he gave me the rest of his retirement as enough. I really could not live like this way any well. I also moved in with my father when he longer. was diagnosed with cancer so that I could help Shortly after that incident, my tooth became him. So now, I only need to pay half the rent. abscessed. It became so painful and I didn’t The next step I made was to change my eathave any dental insurance so I did everything I ing habits. I knew I couldn’t just stop everycould to try and get by. I finally went to a denthing all at once, so I took it in stages. I first tist and they extracted the tooth. I went a total dropped sodas out of my diet. I did it gradualof 10 days without real solid food and lost 11 ly, taking myself down to half of what I drank lbs. I thought to myself, I can not and am not usually… 3-4 sodas a day to only one a day, going to gain that weight back.
NEW MEMBERS, cont. Eric Johannsen Jeffrey Johnstone Brian Jones Deborah Jones Russ Jones Joshua Karatkiewicz Christine Kenney Fayad Kevin Wayne Kishimoto Stephanie Krohn Christopher Leach Gregory Lehr Paul Levine Thomas Lopez Layla Martin Jim McLoughlin Kathleen McSpadden Brittany Meeks Diana Mendoza Paul Mendricks William Minor Anjali Mishra Michael Mitchell Sam Moehlenpah Michael Montazeri Mike Morrison Maria Mutuc Audrey Myers Steve Nauman Laura Neubert Quang Nguyen Mark Olinger Bella Otterson William Otterson Kay Pauszek Jared Peters Mike Plant John Price Christian Razon Jillian Renly Kody Renly Kaden Renly Jamie Renly Carly Rivezzo Dan Rodriguez Joshua Rosenbush Nicholas Rossi Jonathan Rossmiller Eyal Rubin Jessica Rumfeldt continued on page 10
continued on page 10
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TCSD Conversation, continued NEW MEMBERS, cont. Andy Schatz Maurin Scheetz Brian Schumeyer Daniel Schwimmer Melinda Shapiro Michael Sierras Peter Simpson Ryan Spitz James Stewart Amanda Taggart Joseph Taylor James Taylor Katie Tugend Cody Turner Smith Tyler Julie Velasquez Tatiana Vertiz Carson Wells Aaron Werner Skyler Werner Mike White Killian Whitelock Brian Williams Laura Wilson Emily Zywicke
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
then 2 a week, then 1 a week, then none at all. I also cut back on breads a great deal. I stopped eating white bread altogether. I don’t even like to have it in the house. Once in a while I will eat French bread with my pasta… but I really have to limit it. This is also because of having diabetes. I started eating salads, lean chicken and pork, very little red meat. I just began to eat healthy food. It didn’t take too long and the cravings began to go away. And besides, I was enjoying the changes in me and how I looked; I didn’t want to go back. Next step: Exercise! I had a pool right here in our park and never used it. I looked up water aerobic exercises online and wrote them down. I started going to the pool every day and would do 20 minutes of aerobics and then swim the laps. It is a small pool, so it didn’t take me long! But it was and still is great exercise. No hard impact on the joints or muscles. I still love doing it that way! Craig: What led you to get involved in triathlon? Dawn: Through Jim Markwell. We met in May 2008, he invited me to go to the club race at Glorietta Bay in June. From the moment I got there, I wanted to help. Jim was racing and I didn’t want to just stand around, so I asked if there was anything I could do to help. John Hill and Cory Osth put me to work right away. I kept seeing Jim, and kept going to the races; all his races that I could attend. I love supporting him and I enjoyed cheering on everyone at the club races. As I watched him race and the others, I thought to myself, “hmmmm… I could possibly do this if I trained for it.” So I told Jim that and he said, “yeah, I think you could too.” So, I got myself a membership at 24 Hour Fitness and started riding the stationary bike and getting on the treadmill - to walk as I was not so sure I wanted to try running again. I hadn’t been on a bicycle since I was 16 yrs old. So I felt safer on the stationary bikes at the club. In November of 2008, I took the step I had wanted to take since that first club race, I joined TCSD!!! I have never been sorry; I love this club and all the wonderful people in it!! They are all my other family! Craig: When did you incorporate biking and run-
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ning into your lifestyle and what was that like for you? Dawn: Well, honestly you can’t join TCSD and not incorporate the lifestyle!!! In October 2008, Jim decided with me that if I really wanted to get ready for a race, then I needed the equipment to be able to train safely and comfortably for the next season. So, we went to Hi-Tech Bikes and he ordered my Jamis Ventura bike, and purchased the package deal that included my wetsuit, bike shoes, bike, helmet, and Tri top and shorts. Everyone in the store was great and patient with this newbie girl. You would have laughed if you would have seen me trying to get my leg over the bike so they could measure what size I needed. It was comical!! I was so excited, and Jim was such a sweetheart to purchase everything for me, including bike gloves, socks and some other tri clothing. He looked at me and said, “Merry Christmas, now you don’t have any excuses, you have all you need to get started!” Is it any wonder why I just adore the man? Now, remember, I hadn’t been on a bicycle for 33 yrs!!! I was a bit nervous about it, but Jim took me out to learn how to ride again. I say that because I had never ever ridden a multispeed, gear…whatever bike! I kept picturing myself going head first over the bars! The very first day, I forgot to put both my feet down when I slowed down and fell over. Jim, sweetheart that he is, looked at me and said, “Well, I guess you won’t ever do that again!”, then he laughed… so did I. It has taken me a while to really get used to the bike. It has not happened naturally. I am beginning to love my bike and enjoy riding it. But I will tell you now, hills are not my friend! I do not like them! But I am learning how to tackle them and am getting better. Running, well, I don’t think anyone that watches me would ever say that I have incorporated it into my lifestyle!!! Hahaha I started by walking, first on the treadmill and then around our park. I walked one mile, then two miles, then three miles. After that, my friend, Debbie Bailey started meeting with me at De Anza Cove and we would walk/run. Of course at first, it was more walking than running. But eventually
I began running more than walking. I was so excited the first time I was able to run two miles without stopping or walking! I want to aim for that again soon! Last March, Debbie, Dave Evans and I started to do mini tri’s every week at De Anza Cove. We would swim around the cones, then ride our bikes and do two laps around Fiesta Island, then do a run/walk for three miles. I really love doing the triathlons. I am not good at it, but I enjoy the accomplishment that I achieve each time. Though I am hoping to do Solana Beach Tri this July, it will probably be the only race I get to do this year.
my sister to see if she was on her way. I really needed her there for me. I was so happy to see her when she arrived. We walked around for a little bit, then it was time to get the wetsuit on. OMG, I had a friend who was there taking pictures of my first race. He even took pics of me putting on my wetsuit. They (Jim, Dave [photographer], Thayes [sister]), were making me laugh so much that I had a difficult time getting the wetsuit up. I was just having a great time.
Then it was time to go to the water. Being nervous about the swim, I asked for a swim buddy. A TCSD member named Craig Fletcher was my swim buddy. He talked to me before we got Craig: What event was your first triathlon and in the water and assured me that he would be what was that day like for you? with me all the way. During the swim I was very Dawn: 2009 Spring Sprint was my very first nervous. Craig kept me going… even when I triathlon race. I remember the night before, I had to roll over on my back and do the back was so excited and was just making sure that I stroke. He encouraged me to keep going and had everything I needed to take with me the that I was doing well. I finished the swim and next morning. Jim was also racing, so he was there was my sister cheering me on. That helped taking care of his things and checking my bike me so much to keep going and want to do well. one more time. I had my checklist out and made I got to my 1st transition and was able to peel sure I had everything on the list in my Tri-bag. off my wetsuit pretty well and get on my shoes, I was afraid that I wouldn’t be able to sleep, glasses, helmet and gloves, grabbed my bike but I slept pretty well and felt rested on race and was heading out… meanwhile; I was lookmorning. Race morning began at 3am, Jim ing to see if Jim had finished his swim yet and looked at me and said, “You get to participate on his bike. He must have been because I never in your first triathlon Together w saw him till I was on my last loop of the bike. ith my fam ily after fin today, but I already ishing Sprin He was already on g Sprint 20 09. think of you as a the run. I yelled triathlete!” Driving to Mission Bay, I just kept thinking about the race, I was very excited yet nervous at the same time. When we arrived, I got my bike racked and got everything all set up for transition. Jim came over to me after he was done setting up, just to make sure I was ok and had everything all set up. We went and got our body marking done. Then I called
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By Johan Cronje
I recently had the opportunity to check off Zoot shoes without socks, as they worked really one of the races on my triathlon bucket list. The well in the wet conditions. I took it easy during American Triple-T is a unique stage the entire race as pacing is very important in triathlon race consisting of four races this event. Many racers found it hard to completed over three days. It’s one of hold back during the early Triathlete Magazine’s 100 best races. races and paid the price later One can do the event as a solo particon! One of ipant or on a two-person team, which the great is what I chose to do; co-ed team things about with my friend Deb, a 13x Ironman this event is finisher. The race consists of a the food after Super Sprint on the first day, then two Olympics on the next day and each race, WTC finally a Half Ironman on the last day. can certainly The race is held learn something in the Shawnee from HFP Racing. Finished the sprint State Park in in 26:22: 4:46 swim, southern Ohio 1:09 T1, 12:12 bike, close to the city 0:40 T2, 7:33 run. of Portsmouth. While there are Day 2 no flights directly Crazy weather to Portsmouth, I overnight with torflew to Dayton rential rain and even with Frontier a tornado warning Airlines as they resulted in downed only charge $50 trees and washed out Custom race tops. Johan and teammate Deb, top image. for a bike. I areas on the bike stayed at the Shawnee Lodge & Resort which course. Organizers did a great job of adjusting was conveniently located right next to the race the course to avoid these areas, although it did site. mean we didn’t get to do the dreaded Day 1 First race is a Super Sprint: 250m swim, 5 mile bike and 1 mile run. Lots of rain in the days leading up to the race made for wet & muddy conditions. All the swims are in Turkey Creek Lake which was pretty murky after all the rain. Swim start is in a time trial fashion with swimmers starting in pairs every 5 seconds. Many swimmers chose to go without a wetsuit, but a pre-race water check told me it was cold enough to justify a wetsuit! Swim was muddy but uneventful. The time trial start really spreads out the field and makes for minimal contact. Made it through T1 and out on the wet bike course, which was straight up for 2.5 miles and then straight down. I think some racers hit 45mph+ back into transition! Back into T2 for a quick transition and out onto the very muddy run course. I was very glad I chose to wear my
Thompson’s Hill and instead got to do the dreaded Route 125 twice! Second race is an Olympic: 1500m swim, 24.8 mile bike and 6.55 mile run. Lake level was a few feet higher than the previous day because of all the rain and the water temperature down to the high 50’s. For this race the swim is a two lap course with the same time trial start as the first race. There was a lot of debris in the water from the rain and passing through the start area, which was now churned up into a mud pit, reminded me of the Muddy Buddy. Swim went well and even passed quite a few people, which was a new feeling for me. The roads in the area are beautiful, lots of green, farms, open land, etc. something I don't see often in Socal! This made the very hilly bike course a lot more bearable. Something else
we’re not used to in San Diego started rearing cally takes me 15 minutes to put on my wetsuit it’s ugly head at this point – humidity! With all at the Friday morning Cove swims... Swim was a nightmare for me. I barely made the rain the humidity shot UP to 100% and pretty much stayed there for the rest of the it into the water when both my hamstrings and weekend. Can you say pouring with sweat? quads cramped up. Now I know you can get Again pacing was pretty important, so I took it away without kicking in triathlon swims, but easy on the bike and felt good heading in T2. this was ridiculous! After a good 400 meters my This race introduces another monster, the 3.27 legs finally loosened up and I could get on with mile out and back run course on the Lamp Black the swim. Interestingly enough I had a faster Run trail. The run is basically a 2.6 mile climb swim than the morning race even with all the with a short steep drop to the turnaround. Most cramping, go figure. My teammate Deb is a of the run course is in the woods covered by a much better swimmer than I am, so I had to canopy of trees, which helps for the sun but make up 3 minutes on the run, only managing to catch her about a mile before the end. As I unfortunately not for the humidity. Finished race 2 in 2:48:21: 27:52 swim, 1:56 suffered up the steep hill after the turnaround I thought to myself: “We have to do run this T1, 1:22:10 bike, 1:11 T2, 55:10 run. twice tomorrow!”. Third race is an Olympic: 24.8 mile bike, Finished race 3 in 2:55:43: 1:25:32 1500m swim and 6.55 mile run. bike, 3:00 T1, 27:44 swim, 2:12 T2, Race 3 is where things get 57:14 run. interesting After gorging ourselves on the post when you do race food, most athletes iced their this race as part legs in a little stream that feeds the of a team. The lake. The 50 degree water was great race is run in a to help the legs recover. The last Team Time Trial race was going to be punishing! format, so you start at the same time as Day 3 your teammate, are Sunday dawned with good allowed to draft from weather, which meant it was your teammate, but going to get hot today. Quite a have to cross the finfew walking zombies in the ish line together. This transition area makes it crucial to have today! an evenly matched From all teammate, as you don’t the empty want one member blowspots, it ing away the other then was also having to wait before crossing the finish p r e t t y line. What’s also different about this race apparent that is that the swim and bike are reversed! many people My legs felt a little stiff at the start had decided to of the bike, so it took a while for them call it quits and to loosen up. I pulled my teammate not do the race for the entire bike leg and we were today. This race is only three minutes slower than the also run in Team morning. Back into transition for Time Trial format. the fun part: putting on a wetsuit Fourth race is a over a sweaty body! Before the Lots of Half Ironman: 1.2 g re start of this race I made sure to this time o enery in Sh mile swim, 55.5 mile f yea awne r. e Sta put Body Glide all over my legs te Pa bike & 13.1 mile run. rk and arms, and surprisingly enough I was out continued on page 17 of T1 in exactly three minutes. I think it typi-
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Race Report: Ironman Brasil SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.
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By Rick Michaels
Date: May 30th, 2010 Location: Florianopolis, Brasil Brazil – Topical Rainforests, Exotic Bathing Suits, Beautiful Bodies, and oh yeah, the largest triathlon event in South America – Vick’s Ironman Brasil. Held on the beautiful island of Florianopolis in the state of Santa Cantarina, Brazil. (In case you are wondering about the typos, they aren’t. If you are of true Portuguese descent you spell it Brasil – if you are anything other- than you spell Brazil). Florianopolis is located on the South-Eastern coast of South America approximately 710 miles south of Rio de Janerio and 438 miles south of Sao Paulo- the largest city in South America (population ~11 million). Travel from San Diego to Florianopolis can take you thru Houston and either Rio or San Paulo terminating in Florianopolis ~20+ hours later. (Think Ironman Warm-Up!) The Ironman race itself was based in the Jurere Beach area- think La Jolla Village layout & wealth. Our group traveled with the assistance of Endurance Sports Travel owned and operated by former Ironman Brazil Champion – Ken Glah. Thru the use of Endurance Sports Travel (EST) – we were welcomed at the airport, shuttled to our hotel, and enjoyed meal packages arranged at the hotel and numerous shuttle services back and forth from the three area hotels to the Expo/Transition areas. Additionally, EST rented a “hospitality house” right on the race courses turn around points (run/bike) within short walking distance of swim start and transition/finish area – providing all non-racers a great spot to cheer and support each other as each of their athletes underwent their Ironman challenges. Post race week, EST generously continued to provide shuttle services and took their guests out on a hosted nightly dinner highlighting the local and traditional fares of Florianopolis. Departing the Tuesday afternoon before the
race had us arriving in Jurere Beach Village (race host hotel) mid afternoon on Wednesday. Fortunately for us all of our gear arrived together. (Hint #1 – when traveling international luggage weight can go from 50lbs to 70lbs – BUT make sure ticketing agent marks luggage properly- including bike box- to final destination where race is. Several companions caught agent mistakes just before luggage hopped on conveyer to terminate at halfway point – not good!) Other companions were not so fortunate and had their bikes arrive late Friday night only 24hrs before the race start. South America is in their winter months, so temperatures were mild 60’s to low 70’s when the sun came out. Unfortunately we had only a day and half of intermittent “nice” weather before the winds picked up and the rains came down. This continued to race morning – but as luck would have it I started my fifth Ironman in dry but “rain coming soon” skies. The race start was a beach start which was relaxing and my first non-deep water start. Just before the horn blast we were met with an amazing sunrise of fiery orange and blue skies. The swim was like a modified “M” – two, three quarter loops connected by a short beach run in-between. For those who were ocean swimmers – or did their weekly training on schedule – it was a very fast swim – with Luke McKenzie setting a blazing 2.4 mile swim in 42min 27sec. I was a few minutes behind that in 1hr 14 minutes ( the funny thing for me was when I was hitting the beach for the first lap, he was exiting second lap and hopping on his bike already – but I looked way more rested from all those swim “sleep-ins”) The 180K bike consisted of two 90K laps. It was pretty flat by San Diego standards-as living in South Bay had many of my
rides climbing a minimum of 4500ft often exceeding 6000ft. This is where the philosophy of “race-specificity” plays out and to find a “flat” ride that represented Ironman Brazil’s total 2000ft of climbing was important. I plotted and trained on a 35 mile local loop with ~1500ft of climbing and allowed me to work on maintaining an 80+ cadence while staying aero for hours ad nauseam. This also allowed my training partners to join in or bail out easily as they were training for their own races and goals and didn’t quite see the enjoyment of 6+ hours of time training. Knowing it was flat I had my hopes of a sub six hour 112 mile ride. While I didn’t have a catastrophic mechanical as my great friend Nico had (broken rear disc hub) – I had a smaller inhibiting Bio-Mechanical in my knee after the first lap. Pedaling thru it I pulled off a so-so-ok ride of 6hr 22min – just a little bit back of Luke’s sub 4hr 27min ride. But being a little slower had its advantages – as the mid days overcast skies finally opened up and I spent the last 30K riding in the rain, enjoying the mild temperatures of the day and the soaking feet I had managed to avoid living in sunny San Diego. I was more than ok with the rain as I rode into T2 – as it had just stopped and I had hopes of a marathon with dry feet should the weather hold.
The 42K run consisted of 3 loops – with the first 21K loop having several short & steep (think inside Torrey Pines) knee & thigh busting hills. The remaining two loops were flat & fast repeats circling the finish area and going down a long street lined by thousands of spectators and EST’s companion house. Having knocked off multiple 19 mile runs I was actually looking forward to the “fast” run course Brazil was suppose to offer. While my legs and feet felt great, having a tweaked knee made it slightly less than “comfortable or fast” for me – I later told my race-mates, (& anyone else who would offer sympathetic ear) that it felt as if each stride had my knee going into the corner of the coffee table. For awhile I was able to maintain sub 10 min/mi pace – but since I wasn’t making a paycheck with this race and had another week in Florianopolis, I maintained a compromise I could race with and live with thereafter - and settled into a ~12 min/mile pace that seemed to work. It was a pace that not only worked for me, but had me also passing the few slower people still on the course. When you have the only Ironman Race in South America and it’s a fast course – there are a lot of very fast people that show up on race day. So while I was in the back I wasn’t in the VERY back. Anything that can make you smile in an Ironman you take home with you! So in the end I came across the finish in 13hr 6min and 56 seconds – just off of Luke McKenzie’s course record of 8 hours 7 minutes. For some rac-
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Race Report: IM Brasil, continued ers they had not just a PR but also a course record; for other athletes maybe a “sub-whatever�, and for others maybe a DNF due to mechanicals or even bio-mechanicals beyond their control. When I describe what it takes to compete in an ironman to non-triathletes – I explain to them it’s 40% Physical, 40% Mental and 20% Luck. That’s the thing with an Ironman – you just never know how the day is going to pan out. The rest of the following week we did early morning swims, some light tourism & shopping, with hosted evening outs provided by EST. The
days provided continuous yet intermittent rain which made relaxing and catching up on “reading and recovery� easier to accept. While we traveled some 13,000 miles for a race and had great expectations, our bodies were still spent given the taxation that completing any irondistance event provides. When it was all said and done you weigh the amount of effort put into training with the results taken out of the race and hope it’s a balanced equation you can both be happy with and proud of. It’s the journey of an Ironman.
Race Report: American Triple T, continued The start of race 4 is pretty funny. Rather than a full on sprint into the water, most people leisurely walk to the first cone before slowly starting to swim. The contrast from day one is hilarious! The swim is once again a two loop affair, but I think a little short of 1.2 miles as a three minute swim PR was unlikely at this point. Onto the bike, where once again I was trying to catch my teammate after the swim, as team drafting is allowed for this race also. The bike course for this race is also two very scenic loops through the State Park. The hills are relentless on this bike course, easily the toughest half
bike course I have done. There are also many technical descents with several hairpin turns. Pacing was crucial on this bike course, we caught many people on the second loop that pushed too hard early on. The run is where the real test of this event starts. I stuck to a plan to walk the steepest sections but keep running otherwise. Many racers walked the entire run course. Definitely the toughest (and slowest) half marathon I’ve ever run! Finished race 4 in 6:18:41: 31:13 swim, 2:31 T1, 3:33:23 bike, 2:18 T2, 2:09:14 run. The American Triple-T is the most grueling triathlon event I have completed up to this point. I (FUUJOH UIF NPTU QPXFS BOE TQFFE PVU PG ZPVS CJLF (FUUJOH UIF NPTU QPXFS BOE TQFFE PVU PG ZPVS CJLF personally found it harder %P ZPV IBWF QBJOT PS EJTDPNGPSU XIFO DZDMJOH %P ZPV IBWF QBJOT PS EJTDPNGPSU XIFO DZDMJOH than an Ironman, even "SF ZPV SJEJOH JO BO PQUJNJ[FE BFSP QPTJUJPO " SF ZPV SJEJOH JO BO PQUJNJ[FE BFSP QPTJUJPO though the total distance is about the same. The race 'JU'PS1PXFS 'JU'PS1PXFS #JLF 'JUUJOH 'FBUVSOJH 3FU M #JLF 'JUUJOH 'FBUVSOJH 3FU M organization was excellent, % .PUJPO $BQUVSF 'JU 4ZTUFN % .PUJPO $BQUVSF 'JU 4ZTUFN camaraderie amazing and " 'JU'PS1PXFS TFTTJPO XJMM BMMPX ZPV TFTTJPO XJMM BMMPX ZPV " 'JU'PS1PXFS the volunteers exemplary. UP QFSGPSN XJUI UIF MFBTU TUSBJO PO ZPVS UP QFSGPSN XJUI UIF MFBTU TUSBJO PO ZPVS CPEZ BOE HFOFSBUF PQUJNBM QPXFS CPEZ BOE HFOFSBUF PQUJNBM QPXFS Certainly an event every serious triathlete should " " 'JU'PS1PXFS TFTTJPO JT POF PG 'JU'PS1PXFS TFTTJPO JT POF PG consider doing at least once. UUIF NPTU DPTU FGGFDUJWF XBZT UP JODSFBTF IF NPTU DPTU FGGFDUJWF XBZT UP JODSFBTF Finally our team, the ZZPVS QFSGPSNBODF DPNGPSU BOE QSFWFOU JOKVSZ PVS QFSGPSNBODF DPNGPSU BOE QSFWFOU JOKVS Z Energizer Turtles, finished in *OWFTU *O :PVSTFMG 'JSTU *OWFTU *O :PVSTFMG 'JSTU a total combined time of 24:49:50, good enough for first place in the Masters co 4BO %JFHP $" 4 BO %JFHP $" ed division!
XXX 1FE1PXFS1FSGPSN-BC DPN X XX X X 1FE1PXFS1FSGPSN-BC DPN
3 FU M $FSUJGJFE 3FU M $FSUJGJFE
SPONSORS OF TCSD NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com Discount: 25% off with 5% revenue share to the club CODE: TCSD (only for online orders).
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com Discount: Refer to TCSD Member Discount web page.
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Power Bar www.PowerBar.com
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323 (619) 793-5877 www.runjunk.com Robert@runjunk.com Discount: Amounts varies throughout the year CODE: TCSD continued on page 18
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COACHES CORNER: SPONSORS OF TCSD PROFESSIONAL SERVICES
Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 amanda@amandabenedict.com www.amandabenedict.com Discount: Free consultations.
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquete@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
Gomez Law Contact: Laura Sasaki (619) 237-3490, (760) 585-6014 www.thegomezfirm.com lsasaki@thegomezfirm.com
MHS Works Contact: Matt Sparks (619) 756-3756 matt@mhs-works.com www.mhs-works.com Discount: Contact for TCSD special pricing.
By MJ Slikas
Brick Training What is a Brick Workout? A brick workout is a term used to define training in back to back events. This could describe a variety of events, but for the purposes of triathlon training, a brick would be a swim, bike, or run workout immediately following a workout in another discipline. For example, a 10 mile bike after a 2000 yard swim would be a brick workout. Most common is the bike/run brick - so maybe a 25 mile ride followed by a mile run. Why Should You Do Brick Workouts? Why should you do brick workouts? Brick workouts are used to simulate race conditions. It is important to get the feel of going from one discipline to another without a break in between. Because if you aren’t training like you race, then you will more than likely have less than ideal results. Basically, if you want to optimize your triathlon performance, then you will need to implement brick workouts as part of your triathlon training. Another benefit to brick workouts is that you learn how to mentally overcome the pain of moving from one discipline to the next. If you know what to expect (i.e., my legs feel like jelly after the bike and in the first 10 minutes of the run), by practicing this and experiencing that feeling, you will real-
ize that it goes away as long as you continue to push on. You will also learn how to pace yourself to get the desired result. How Should You Do Brick Workouts? Take a bike day and then add a short run immediately following the bike. Do not worry about the “transition” part so much, but don't waste time. For most athletes, it’s not important to focus on pace when doing the bike to run brick. The most important part it focusing on high cadence in the run and controlling the heart rate. Learn how those legs are going to feel and work on the mental aspect of running through that fatigued feeling until you can reach your desired pace for the run. The number of brick workouts the athlete needs to do varies from person to person. Some athletes can do one brick workout a month and be fine for an event whereas another athlete may need two or three sessions before it feels natural to move from one discipline to another. Experiment in your own training program. As soon as you know what it feels like and you are at your desired pace, then the brick has accomplished the goal!. MJ Slikas is founder of Smart Coaching. She is a and Level 1 USAT Certified Coach based in Orland Park Il. www.trismartcoaching.com
Featured Race: The 10th Re-Staging of the Dave Pain Biathlon Date: July 22nd, 5:30 start Location: South Mission Beach - end of Mission Blvd @ Bayside Lane Distance: 3.5 mile run, 1000 meter swim, and a beer stop Entry Fee: Probably $5.00 to cover beer stop
continued on page 19
Now known as John Clancey Birthday and Melanoma Awareness Race. The race will be limited to 125 entrants. All former entrants are guaranteed an entry. Sign up by e-mailing tugs@tugs-t-shirt.com your name, age, sex, and if you ever competed in the Dave Pain or
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Tugs races. There will be an Aero division (shaved head) and Clydesdale (over 200 pounds), so include with sign up if you wish to compete in one of these. Must be 21 for beer stop, bring ID. Event details available at http://tugs-t-shirt.com
COACHES CORNER: HOW TO TRAIN FOR A TRIATHLON WHEN WORK By David McMahon GETS IN THE WAY We Triathletes have many things in common: Type-A personalities, awe of Ironman, a detest of bricks, a love of telling post-race stories to each other. One other thing that we have in common is that we are busy and work gets in the way of our passion. So the golden question is how do we improve fitness and still make money? In the past five years I’ve logged over 500 days on the road as a management consultant and completed two Ironmans, five “halfs”, three Wildflowers, and many Olympics, Sprints and club races. I’m sure that some of you have even logged more travel days and lead even crazier lives. Our insanely busy lives do not need to get in the way of our performance. In fact, I believe, that we can actually improve in fitness or speed.
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No rest days. Joking. Well, no planned rest days. Rest when life tells you to rest. Not – just because a piece of paper says “rest day” on it. Don’t be a slave to a piece of paper.
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Travel weeks are recovery weeks. When I go in the road this is what I do: Nothing on air travel days, find a YMCA or local gym to function as a training base, join a spin class, use the pool, and get a couple of runs in. For the most part, these weeks are recovery for me. I can hit it hard when I return to my San Diego Training Paradise.
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Avoid injury. Injury causes time out, mild-to crazy depression and breaks the training cycle. If you are running and feel a bit of a tweak one day, take the next couple of days off running. You have two other sports you can do! There is always surfing and sea kayaking too. Never push through a suspected injury. Look to our wellness sponsors for help.
HERE ARE MY IDEAS: ■
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Get real. We can’t be fast every day or every race. Pick 2 races per year to peak. 1 in the spring or early summer and 1 in the fall or last summer. Even Lance Armstrong, Macca, and Chrissie Wellington plan to be their best 1 or 2 times per year. We cannot to be good all the time. To try to do so would lead to becoming slower. Race. Definitely ahead of your peak races. But, use races as preparation for the A races. Time these key prep races right and you will set the stage for when the time is right. Club races are fantastic prep races.
■ Look
Good. I always say, “If I can’t be the fastest, I can sure look good”. Kit is key . Check out the TCSD store and our great local retail and apparel sponsors.
■ Get Fit Right. If you have not got professionally fit by one of our local bike shop sponsors, you are leaving a lot of speed on the table. It’s the fastest way to get fast on the bike. ■
Get a coach. Most professionals have coaches. There is a reason. It works. We have many free coached TCSD workouts and awesome coach sponsors. Try them out.
SPONSORS OF TCSD
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
ProSource (Carpet and Flooring) Contact: Scott Parker 760-650-5930 www.prosourcefloors.com parkers66@yahoo.com Discount: 40% off of carpet and 20% off of hard surface.
Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Robert’s Auto Service Contact: Keith Benline, keith@robertautoservice.com 4630 Mission Bay Drive, (619) 275-1132 www.robertsautoservice.com Discount: 10% to $100
MEDIA
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Never do three workouts a day. One is fine. two are great if you have the time and the energy.
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“Consistency makes a champion” My first triathlon coach in 1989, Pat Kelly from Victoria BC, said this. It works.
Competitor Magazine www.competitor.com
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Weekends are what counts. Triathlon is an endurance sport unless you are an ITU pro racer. Focus on your long ride, long run, and yes, a continuous long swim. Slightly increase the duration each week.
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Have fun. Support your TCSD friends. Volunteer.
www.FinishLine-Multisport.com Contact: Kevin Koresky
David McMahon, TCSD Volunteer Director of Sponsorship
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TCSD Conversation, continued
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. Our Clinic Specializes in: Orthopedic Rehabilitation Sports Medicine Rehabilitation Active Release Techniques® Women's Health Pelvic Floor Dysfunctions Biofeedback McKenzie Method Cumulative Trauma Disorders Strength and Conditioning Programs Functional Flexibility Programs Customized Online Exercise Program
Ask for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.ucpt.com
out to him, “Go Jim, Honey!” He looked over and cheered me on and I saw a look of pride in his face as he smiled at me. Yep, that gave me the strength to keep going. I knew he would be waiting for me when I finished. Then going into 2nd transition, I got off the bike, racked it, took off the helmet, grabbed my hat and started running. And my legs just went numb. I couldn’t feel them. I didn’t want to panic, so I just walked as fast as I could. Then Buck Williamson came up behind me and yelled, “hey, triathletes don’t walk girl… get running.” So I started running, ok, more like jogging. I continued to walk/run throughout the three miles. It was hot and I was tired!! But I didn’t want to give up and knew that the finish line would be in front of me if I just kept going. As I was running, I saw my father and brother in-law walking along in the opposite direction so they could meet me at the finish line. It was so great seeing them and encouraged me more. Finally I got to the end of the run and looked ahead and saw Jim. He was there waiting for me and let everyone know that I was coming in. As I went around the bend and towards the finish line, my family was there yelling for me and cheering me on. My dad, sister, brother in-law, my oldest son, Joshua, my daughter in-law and my granddaughters and Jim were all there clapping and calling my name, encouraging me to the finish line. My granddaughter, Brianna started running along with me outside the chute. That was the greatest thing to see her running along side me. Then I was raising my arms and crossing that beautiful finish line. I don’t know if I can really describe the feeling for me when that happened. It was a culmination of all I had just accomplished for myself. Yet I didn’t do it alone, God gave me the strength to train and do each sport in the race. He provided a wonderful man in my life who introduced this new lifestyle to me and taught me how to do it. And a family that supported me all the way. I share this successful moment with each and every one of them. I will truly never forget that day. Craig: What roles have you done for the TCSD? Dawn: I started out as a volunteer from the very first race at Glorietta Bay in 2008. I was willing to do anything they needed me to do. My first
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volunteer activity was registration check in at the club races. I was always encouraging everyone at the club races. Especially Jim!!! Then there was an opening for the Friday night Potluck dinners at La Jolla Shores. I went to Brian Long and told him that Jim and I would love to volunteer to organize the potlucks once a month. Brian informed me that they already had three couples but if I really enjoyed cooking… would I be interested in helping out with preparing the food for the club races. I said sure, I would love to help out. He introduced me to Denise, the wonderful lady that was doing the food at the time. I helped her that morning with doing the food and learned that she was wanting to take a break and would I like to take over the duties as the cook. I said I would be very interested but would need to get all of the details from her. That all happened in March of 2009, starting in April 2009, I became what soon became my nickname… the “Food Queen”. I honestly look forward to each month’s club race, going to Costco and food shopping, cooking the food, then Saturday morning, getting it all set up and heating. Hearing everyone talk about the smell of the food making them go faster so they can finish and eat the food. Serving them and seeing the smiles on their faces. Just knowing that they feel good again after eating that food; makes my heart smile. While reading the newsletter last fall, I saw the posting that they needed a new newsletter editor. Well, I thought that would be fun to do, so I wrote to the current editor and let her know that I was interested. About three weeks later, she and I were meeting together and she was teaching me what I would need to do and would be working with Dean Sprague. I have enjoyed that position since last September. I am still learning a lot about editing, but I am enjoying it very much. Dean is so relaxed and fun to work with. During the racing season last year, I volunteered to help with an expo. Working with Anne Fleming is such a joy. That girl is organized! I liked it so much, I wanted to do more. When the position of Expo Coordinator opened up, I called Thomas and asked him if I would be able to do that job. He said, “consider it done”. So, now I am still the “Food Queen”,
r rejuvenate eju uv venate y your our ath k kitchen itchen & b bath
SOUTH BAY WORKOUT The following workouts are hosted by Pulse Endurance Sports, one of TCSD’s sponsors. Please contact Pulse for complete information and updated information.
W
e offffer a wide range of building, remodeling and renovation services for your home and garden with the simple aim of exceeding your expectations. And when the scope of your project is small, you can still access our quality craftsmanship through our handyman service. MHS-W Works o endeavours to employ green practices and uses sustainable materials whenever possible.
MONDAY BEGINNER SWIM CLINICS 6 pm - Glorietta Bay, Coronado Beginner swim, all abilities welcome. Coaches will be available to help.
Visit our new website and gallery at www w.MHS-W . Works.com. ork o
“We’re “W Wee’re thrilled with the transformation of our 3 bathrooms.” bathrooms.” everything “…we truly love ever erryything you worked on in our house… h love, love, love it.”
WEDNESDAY NIGHT RUN 6 pm - South Bay Family YMCA. All levels welcome.
((619) 619) 7 756-3756 56-3756
INFO INFO@MHS-WORKS.COM MHS-WORKS.COM
Newsletter Editor and co-Expo Coordinator.
thing so great… and you know what, I do!
Volunteering for TCSD is not only rewarding, it is great fun. It truly feeds my passion to help and encourage others. I have met so many wonderful people in this club by volunteering. Again, I get to work hard for the new family that I love.
2. Information and training: There is no better opportunity for training than with TCSD. There is some type of training every day of the week. There is free training and there are many professional and experienced coaches for one on one training with great TCSD discounts. The members of TCSD love to help others along their way to success.
If you want to get to know fellow racers in our club, if you want to get to know how our club really works, then get out and volunteer. I guarantee you will have a great time, feel the reward of cheering on other athletes and experience giving back what you will often receive from others; acceptance, encouragement and the joy of a triathlon family! Craig: What is the best part of being a TCSD member? Dawn: 1. Family: I will never forget the feeling I had the first time I participated in a Club Beginners Race. Being cheered for right out of the water and helped when I missed the first timing mat, then on the bike, they all cheered me on and made me feel good…but the greatest part was when I came towards the finish line and I heard my name being called out in cheers by so many people. I couldn’t believe it. It was the most wonderful feeling and helped me run faster to finish. I didn’t even know that they knew my name. I felt like I belonged to some-
3. The Schwag!!! I can honestly say that I have received my membership fee back 10 fold in free gifts via raffles at club meetings and for volunteering. Our club loves to give back and they do it with great style! I am telling you… volunteering gives back in so many ways!! 4. Fitness: Being a part of this group helps you get fit and stay fit. And even when you falter, they don’t judge they just help you get back on track! So my question back to you, Craig is: What is there not to love about TCSD??? Craig: You seem to be rather smitten with TCSD member, Jim Markwell. What would you like to share with the TCSD that people might not know about Jim? Dawn: Jim Markwell swept me off my feet the first day I met him. I know that since that day, I have never wanted to meet or be with any
THURSDAY NIGHT TRACK WORKOUT 6 pm - Southwestern College Track. Coached workout. All abilities are welcome. Distances & speeds will vary. SATURDAY MORNING RIDE 7:15 am - Pulse Endurance Sports. THERE WILL BE 2 DIFFERENT GROUPS, 2-3 hour ride, all abilities are welcome. SUNDAY MORNING RUN 8 am - This is a longer run, 7+ miles. Locations will vary. Please contact Pulse the week of run to find out location. SUNDAY MORNING OCEAN SWIM 8am - La Jolla Shores Advanced ocean swim. SOUTH BAY YMCA MASTERS SWIM South Bay YMCA Times: M, W, F 6 - 7 am, T, TH - 6:30 - 8:00 pm Coached swim program designed for all abilities. There is a fee for this program.
1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com
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Ingredients 1 pound organic green beans, trimmed 4 teaspoons chopped fresh dill 1 tablespoon minced organic shallot 1 tablespoon extra virgin olive oil 1 tablespoon organic lemon juice 1 teaspoon naturally-prepared whole-grain mustard 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper
Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.
Nutritional Facts Servings: 4, Amount Per Serving: 74 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 2 g Protein; 4 g Fiber; 163 mg Sodium; 177 mg Potassium
Snap a shot of any TCSD item (uniform, water bottle, T-shirt... etc) in an interesting, famous, and/or unique location then submit to dsprague@triclubsandiego.org for possible publication in the newsletter and/or website.
Directions ■ Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
Show us your TCSD Spirit!
Fresh green beans are still in season, here is a simple way to spice up your veggies.
A special feature for the newsletter and website.
MADE W IT H KASHI ® Lemon-Dill Green Beans
This recipe is adapted from EatingWell.com, where good taste meets good health.
7/31/10
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TCSD Conversation, continued other man… ever! Jim is a very private guy, yet pretty laid back. This is a man with so many talents it is amazing. Everyone knows me as the club race cook, but Jim is a trained Chef. He worked as a chef for 25 years. And I can proudly say that he is a great cook. In fact, I have learned so much from him, now I want to go to culinary arts school and get my degree. Jim is now a Kindergarten teacher at North Terrace Elementary School. He has been doing this for 15 years and loves it. In fact, during the summer it only takes him a few weeks and he is already missing the kids. But Jim’s passion is definitely, triathlon! He loves the training whether it is heat training, cold training, ocean training, hours on the bike or running for miles. He looks forward to getting up and going out on his bike or doing a brick, going to the gym or diving into the ocean for a mile swim. And he keeps getting better and better. It is his passion for the sport that got me interested in triathlon in the first place. Where my passion is volunteering, Jim’s is racing. He is getting ready for his second Ironman at Vineman and he is enjoying training for it. Last year he participated in 16 races. This year, he is enjoying doing the club races at Fiesta Island, Oceanside 70.3, Spring Spring, Encinitas, and the Aquathons as well. And, he has no problem volunteering when needed. I am so proud of him and how he is driven.
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That is one of the things that I love about Jim. When he says he will do something, he not only does it, he does it with passion. Racing, teaching, training, etc… he believes in doing it to the best of his ability. Jim does volunteer on Monday nights as a Beginner Coach at La Jolla Shores. He enjoys helping the beginners get use to the ocean. He really is good, so if you go on Monday nights and you have never been in the Ocean before, ask him questions and then listen to him. He has been swimming in the ocean for 52 years. He knows what he is talking about. And he never leaves anyone behind. Those who get to know Jim, learn that he has a great sense of humor, warped sometimes, but funny!!! He is also a generous man, as you have had a glimpse of in my earlier answers. If you take the time to get to know him, have a conversation with him, you will find a man with lots of knowledge, a passion to swim, bike, run and a sense of humor that will leave you shaking your head. He really is a lot of fun! Yep, I adore him… you call it smitten, I call it love! Craig: What do you do for a living? Dawn: I am a Voice Instructor. I teach private and group singing lessons with an emphasis in tonation, enunciation, projection, and
Craig: What are your future triathlon related goals? Dawn: I am hoping to do Solana Beach Triathlon this coming July 25th. Beyond that, for this year, I don’t know. I will be having surgery in August and won’t be able to train for 6 weeks, so I am thinking that this year will be volunteering for the most part. For the future, I want to We Love What We Do! train to improve in swim, bike and run. It is my goal to be able Expert Sales Team to do a century ride with Jim. I Experienced Service Techs really enjoy riding with him… Professional Bike Fitting ok, yeah, I love doing anything with him! And I want to learn to Two locations to serve you run… and maybe even like it. 211 N Highway 101, Solana Beach, CA 92075 (858) 481-4148 Those are my goals for right 3603 Camino Del Rio W, San Diego, CA 92110 now. I don’t know if I will ever (619) 294-9300 be passionate about racing, but I know I am passionate about www.blbikes.com helping at races. Giving my time, skills, and heart to encourbreathing skills. Besides teaching music, I still age others that are racing. I really love promotget the opportunity to sing at events, nursing ing triathlon and TCSD. homes and other solo work. I make myself availSo, next time you come to a club race, club able for weddings, military retirements, and meeting or any of the races around… even funerals. Vineman, watch for me, I will be there cheering I had the great joy and honor, just recently, you on, or cooking for you and just letting you to sing our National Anthem at the Ironkids all know, you inspire me and I care about all of race. It was a great opportunity and also anoth- you! er chance to volunteer and represent TCSD. Thank you, Craig. Watching those kids participate in that windy, cold weather was an inspiration! They were Craig: Thank YOU Dawn! The TCSD is quite lucky to have some outstanding members, but you absolutely fantastic. absolutely define our good fortune. You are a I am also a Certified Life Coach. I coach indibeautiful woman who has shown us how to viduals in realizing their dreams and encourage overcome challenging life obstacles and do it them as they take each step to reach each goal with style. they set. Craig Zelent is a USA Triathlon Level 1 Certified I do have a new passion and am looking to Coach. Craig can be reached at (760) 214-0055 possibly start school in the fall for culinary arts. or tricraigz@yahoo.com. I am hoping to start a catering business with a specialty for athletes.
MEMBER PROFILE, cont. then had an adverse reaction to some drink they gave me and off to the hospital I went. In the meantime, my best friend, Wendi Koshley, who I talked into training for this darn thing, was still on the course. My focus became to get well enough to be at the finish line to hear Riley say she's an Ironman and give her the medal. My EKG came back with flying colors and cursing from the doctor saying “you darn triathletes” and one more IV and I was good to go! Off to the finish line with my IV bandaids and a hospital blanket around me! Heather got me into the finish line and then had the best moment of my life... seeing the look on Wendi’s face as she crossed that line is priceless! And then she looks up, sees me holding her medal and we’re both a mess of tears! She did it for us both and I love her for it (BTW, made her train for it again in November and I finished!)! My Equipment: Wetsuit: 2XU Bike: Quintana Felt and QR Running Shoes: Asics Equipment Wish List: A Garmin 405 or 605, a Computrainer and a Compex... again, I wouldn’t know what for the bike but I leave that up to my mechanic. Can’t Race Without: my chapstick! I’m totally addicted to chapstick and have in every room and every workout bag I have. Best Advice: As a kid, I always had endurance but was told repeatedly that I wasn’t any good because I wasn’t fast. As an adult who has taken on endurance sports in her thirties, I realize that I missed out on so much letting those words stop me from achieving things. I may not be fast and I may not win an age group place until I’m in my sixties but I’m out there, I’m having fun, I’m achieving goals I never dreamed possible and I am an IRONMAN!
WWW. TRICLUBSANDIEGO.ORG 25
Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
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.
Q
Personal Service
Q
Explain Your Rights for FREE
Q
Hospital and/or Home Visits
Q
Help You Find the Best Medical Care
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Photograph the Accident Scene, Injuries & Property Damage
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Obtain Vital Medical Evidence
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Deal with the Insurance Company
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Hire an Investigator to Preserve Witness Statements
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Prepare a Professional Settlement Package
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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.
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rduquette@911law.com *These testimonials do not guarantee you will win your case
3 Guys, continued cold caloric rewards were the only enticement to keep going. His dead legs hardly responded to his commands to perform as they always had in the past. If I can just pass that tree. If I can just pass that bend. If I can just pass that mile marker. He started counting white stripes in the road. Each one was a small victory. When he rounded the last hairpin turn, he was cooked. I won’t walk up the last grade. I won’t. The cold soda and beer beckoned him like sirens if he could reach the summit without stopping. Otherwise, I don’t deserve them. Head down, staring at the pavement, mouth wide open to suck in as much air as he could, Adam battled the last few hundred yards to reach the summit, feeling no glory for his efforts. “You guys,” he managed to say between raspy pants. “You guys biked great.” Gasping and coughing, Adam gulped in more mountain air. “You two are kings of the mountain today. I just bonked, totally bonked. Who was first?” “I was,” Nathan said, “but Eric was only about a minute back. We both beat our best times up the mountain by a few minutes.” “Congratulations,” Adam said. “All that training paid off. But
you both must have been inspired by something special to ride that well. I had visions of soda, beer, burgers, and ice cream. What about you?” Eric smiled, still envisioning the crowds lining the Champs Elysées on the last day of the Tour, just before he would have received the yellow jersey. “I was just motivated, that’s all.” I can’t tell them about my fantasy Tour. Nathan smiled too. His mind’s eye still held the image of Jillian front and center. He had a romantic date with her that evening. Is she as ready and as motivated as I am? Will we be celebrating that too? “Yeah, I was just driven to reach the summit.” He shrugged, unable to reveal what really motivated him to push so hard. Ah, Jillian. Only you can take me higher. “What are you hiding behind that big grin?” Adam asked. Nathan laughed, but refused to answer. “Let’s head down. The winner will buy you guys cold sodas.” With that, he swung back on his bike and coasted down the mountain wearing a big grin all the way down.
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