INSIDE THIS ISSUE
AUGUST 2008
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
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Weekly Workout Calendar REAL Beginners Bike Ride Ironman Conversation
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At The Races Recipe of the Month Application
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Tr i News
Optimal Sports Nutrition for Endurance Athletes Top 10 Tips for Peak Performance
SHOW OFF YOUR TEAM COLORS Club uniforms are going fast. Contact Devin Reily, club apparel liaison, for sizing availability, before it is too late.
AUGUST CLUB MEETING Guest and date pending. Check TCSD website for updates.
By: Kim Mueller, MS, RD
Are you looking for that “something” to help take your health and athletic performance to the next level? The latest in nutrition & exercise science to help optimize health and achieve peak run performance are listed below. #10 IMPLEMENT CARBO-LOADING PROTOCOLS BEFORE LONG RACES Carbo-loading protocols are appropriate when gearing up for races lasting 2+ hours and entail that a high carbohydrate training diet (55-60% of daily intake) be coordinated with a taper in training volume about 2-3 weeks out from race day and then increasing carbohydrate concentration by 25% while maintaining caloric balance the final 3 days leading up to race day. Popular carbo-loading menu items include pasta, potato, bagels, cereal, energy bars, fruit juice, bananas, rice, pretzels, and low-fat yogurt. By following carbo-loading protocols, muscle glycogen stores will increase 3040% lowering the likelihood of hitting the wall mid-race.
#9 PRACTICE FUELING BEFORE RACING Regardless of race distance or carbo-loading protocols, a pre-race meal is essential to protect against low blood sugars and mental drain known as ‘bonking’, especially when coming off a fasting state (in which fueling has not occurred over the previous 4 hours). The purpose of a pre-race meal is to restock the 100 grams of carbohydrate (400 calories) stored in the liver, helping to elevate blood sugars and improve energy levels prior to race start. Contrary to the high fiber recommendations that are provided from all corners of the health spectrum, fiber should be limited to no more than 10 grams on race morning as fiber takes longer to clear the gut and can leave your stomach feeling heavy if continued page 3
VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 www.triclubsandiego.org Send correspondence to the address above or contact president Brian Long at blong@triclubsandiego.org
Beginner Coaches
Membership & Renewal Send a check made payable to TCSD to the address above. Rates for TCSD new memberships & renewals. Newsletter Articles Please send to Barbara Kase at barbkase@gmail.com Newsletter Classifieds Please send to Raja Lahti at rvlahti@gmail.com
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
BOARD MEMBERS President Brian Long blong@triclubsandiego.org (760) 415-3329 Vice President Dave Huff dhuff@triclubsandiego.org Treasurer Wendy Harp wharp@triclubsandiego.org Secretary Farah Hedwig ftmirza2002@yahoo.com Race Director Cory Osth costh@triclubsandiego.org Club Liaison Raja Lahti rvlahti@gmail.com
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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
dpreilly@gmail.com
Club Liaison & Sponsorship Director
Raja Lahti
rvlahti@gmail.com
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
Anne Fleming
runcrazy2@gmail.com
(619) 668-0066
(619) 895-0687
Email Groups
Grand Prix (including Aqua & Duathlon) Kevin Davenport
(858) 337-8839
skycondition@gmail.com
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
(760) 214-0055
New Members
Michelle Panik O’Neill
mpanik@triclubsandiego.org
Newsletter Editor
Barbara Kase
Bkase@triclubsandiego.org
(760) 710-7730
Newsletter Design & Production
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
(858) 349-5504
Social Director
James Delliquanti
coronadotritwo@yahoo.com
Track Coach
Bill Gibbs
bgibbs@triclubsandeigo.org
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
Wetsuit Rental
Thomas Johnson
EVENT CALENDAR
Monthly, 1st Thursday, 6pm Beginner and Newbie Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd. August 7th, Thursday, 6pm TCSD Networking Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
August 14th, Thursday, 6pm August Aquathlon. Location: La Jolla Shores. August 15th, Saturday, 7am August Club Race. Location: Coronado, Glorietta Bay. August 29th, Friday, 6pm Pot Luck. Asian Theme Location: La Jolla Shores
Always refer to the Tri Club’s website calendar for latest events.
Optimal Sports Nutrition, continued large amounts are consumed. Stick to lowerfiber, ‘gut-friendly’ options such as plain toast, bananas, rice or corn based cereal, pasta, and potatoes. To help mute hunger and stabilize blood sugars, inclusion of up to 25 grams of protein (e.g., 1/2 cups of scrambled eggs with toast) and up to 20 grams of fat (e.g., 2 Tbsp nut butter) is encouraged. Overall, aim at consuming 400-600 carbohydrate focused calories in the 2 hours leading up to race start as means to optimize blood sugars and protect against early onset of muscle fatigue. #8 INCLUDE SALT ON RACE MORNING Salt loading is a relatively new concept, but over the past five years, there have been a handful of studies producing promising results for the endurance athlete with regards to both performance and protection against hyponatremia. One study published just last year demonstrated that ingestion of 25 ounces of concentrated sodium beverage (2.8 grams) in the 105 minutes leading up to a run at 70% of VO2max helped increase blood volume, allowing the runners to maintain a lower core body temperature and a lower level of perceived exertion. Similar results with the addition of increased exercise capacity have been demonstrated in female cyclists consuming 20 ounces of a concentrated sodium beverage (2.3 grams) in the 105 minutes leading up to a submaximal cycling effort in warm conditions. It is important to note that some athletes are naturally exposed to sodium-rich foods (e.g., pretzels, bagels, tomato sauces, chips, sports drinks) and may not need to add extra salt to their normal pre-race routine. Runners with pre-existing elevated blood pressure should check with their physician before practicing salt loading. #7 LEARN YOUR SWEAT RATE Because dehydration ranks among the most common nutritional causes of performance decline in athletes, an understanding of sweat rate is of paramount importance when developing a race day nutrition plan. Determination of sweat rate is actually quite easy but it entails that a log be kept, monitoring the following items:
Pre-Workout Naked Weight • Post-Workout Naked Weight • Total Duration of Workout • Workout Intensity • Weather Conditions • Volume of Fluid Ingested during Workout To determine hourly fluid needs, subtract post workout weight from pre-workout weight and multiply by 15.2 ounces. Add this number to volume of fluid ingested during the workout to determine total fluid needs. Divide total fluid needs by total duration of workout to determine hourly fluid replacement needs. Note that as the heat index rises and/or the intensity of the workout increases, so does sweat rate. For optimal uptake of fluid and muscle hydration, 150-250 mg of sodium should be consumed per 1/2-3/4 lb weight loss. For reference, the average athlete requires 1/2-1 liter of water and 200-1000 mg of sodium each hour during training or racing. •
#6 BE AWARE OF YOUR BODY’S ABILITY TO ABSORB FLUIDS Once sweat rate is determined, at the other end of the spectrum is determination of actual uptake rate (how much can you absorb), which research suggests falls just over a liter per hour (1.2 liters/hour) for most athletes. Monitoring the amount of fluids voided (how many times you pee during your run) as well as the color of urine can be helpful in determining how efficiently fluids are being absorbed. A sensation to void is healthy but voiding multiple times in an hour is not. Urine that runs pale yellow is healthy but a clear color generally indicates fluids are not being absorbed. The risk that is run from overdrinking is hyponatremia (low blood sodium) that is driven by exertion-based losses of sodium in sweat as well as a dilution effect with excess fluids. Common symptoms associated with hyponatremia include a sloshy gut, bloating, headaches, clear urine, weight gain, and vomiting. If symptoms arise, it is important to taper back or stop fluid intake and in warm conditions, reduce effort (slow down) to slow exertion-based losses of sodium while imple-
TCSD RACE DISCOUNTS To get your club discount, you must use a mail-in application and include a photocopy of your 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. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). TCSD members enjoy $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. www.EliteRacing.com Kathy Loper Events www.kathyloperevents.com $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Klein and Clark Sports Productions 10% off on both the April and November Desert Triathlon in Palm Springs. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. continued page 5
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WWW.TRICLUBSANDIEGO.ORG 3
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TCSD WEEKLY WORKOUT CALENDAR
TCSD RACE DISCOUNTS Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC08.
Monday 5:45 PM
Ocean Swim in Carlsbad
6.00 PM
Ocean Swim at La Jolla Shores
6:00 PM
Computrainer Cycling and ErgVideo
7:30 PM
Pool Swim (short course) in La Jolla/UTC
•
Ventura Breath of Life Triathlon $10 off. www.triforlife.com
Location: Meet at Tamarack lower parking. •
Location: Meet by the south end bathrooms. •
Location: Coastal Sports and Wellness •
Location: JCC, 4126 Executive Dr.
REMINDER
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
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•
Location: Front of B&L Bikes.
•
Location: University City H.S. Location: Carlsbad H.S. Track.
•
Wednesday 5:30 PM
Advanced MTB Training
•
Location: Penasquitos Canyon Side Park (east pkg lot).
6:00 PM
Bike Workout in Coronado.
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
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•
Location: Starting at Holland’s Bicycles.
Location: Rehab United PT & Sports Performance Center. •
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
6:00 PM
Penasquitos Trail Run
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•
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Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Contact: Mark Kenny for more information (760) 271-2003
Friday 6:30 AM
Ocean Swim in Solana Beach. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
6:00 PM
Ocean Swim at La Jolla Cove.
6:00 PM
Ocean Swim in Encinitas.
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BIKE & WHEEL CASE RENTAL
Location: Moment Cycle Sports, 1357 Rosecrans. 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
Location: Moonlight Beach,
Contact: Thomas Johnson (619) 987-8822.
Saturday 8:00 AM
Bike Workout in Del Mar. All levels welcome.
8:30 AM
REAL Beginners Bike Ride
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Location: Meet at Starbucks
(Hwy 101 & 15th st.)
Sunday 8:00 AM
Ocean Swim and Run in Del Mar/Solana Beach.
•
Location: Meet at Powerhouse
Park, Run starts at 9am to Torrey Pines trails.
WWW.TRICLUBSANDIEGO.ORG 5
REAL BEGINNERS BIKE RIDE Sunday, August 31st, at 8:30 am
We’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.
The TCSD Real Beginner's 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 moderate climbs on the first half of the ride, but 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
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.
To order, go to www.mdotcoffee.com
BEGINNER’S MEETING & TRIATHLON 101
Use code TCSD to receive 25% off your order.
Monday, August 11th at 6:00 pm
(This discount does not apply to the KONA coffee.)
The first half of the 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 welcome! For the second half of the talk, we will focus on the upcoming Solana Beach Triathlon. We will provide a course preview and discuss the details of the race. Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
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Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride
Where: B&L Bike & Sport - San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 Directions: It’s right off Interstate 5 at Rosecrans across from Hampton Inn.
Welcome New Members! Brian Albertsonq
Kristina Hunsbarger
Tamara Pollack-Willett
Devin Andriesen
Jonathan Iles
Svenna Prado
Catherine Banting
Jill Irvin
Jessica Raymond
Joe Blanda
Jeffrey Jensen
Kimberly Reidy
Hillary Burrows
Paul Johnson
Michael Reshatoff
Dori Cage
John Keeler
Robert Rick
Tristen Campanella
Bevin Keen
Zachary Salas
Kevin Chindlund
Jennifer Knotts
Erin Seafoss
Mitchell Compton II
Thorsten Kohm
Tom Siekmann
Michael Conkel
Cathy Lachel
Kristi Smith
Brian Cooper
Jessica Lawson
Sarah Stafford
Sandra Cunha
Sebastian Linke
Scott Stanley
Keith Davids
Janet Little
Chuck Stevens
Randi deLara
Robin Long
Elizabeth Sugarman
Kevin Donnellan
LisaLoschiavo
Heidi Swanson
Todd Doyle
Kathleen Lotspeich
Sally Timbrell
Shauna Egan
Amy McCoy
Michael Timm
Summer Felix
Michelle McMurtry
Rebecca Twobey
Jennifer Ferkins
Jason McMurtry
Tiffany Vela
Henry Franco
Julie Merrill
Mark Warble
Darcie Frounfelter
Erin Merz
Robert Weirather
Shasta Gaughen
Matt Miller
Victoria Weiss
Todd Gleed
Trevor Milligan
John Welter
John Grapperhaus
Sara Mingo
Christopher Wheeler
gary grassi
Michelle Montrose
Kristin Wilkerson
NorbertHagen
Rigoberto Moreno
Allan Wiser
Suzanna Hales
Vaughn Nelson
Lynn Young
Shana Hall
Nathan Nichols
Cami Zolghadri
William Hart
Jenny Nominni
Scott Hughes
Hubert Pilloud
HAVE YOU REGISTERED YEY? RACE FOR TCSD AT THE USAT CLUB NATIONALS
For the first time we are hoping to have a large and organized presence at this National Competition. Saturday October 18th, the 2008 is the date for the USAT Triathlon Club National Championship competition. There will be three separate races: Sprint distance, Olympic distance, and Half distance. More info on the Pumpkinman race can be found at: http://www.bbsctri.com/pumpkin.html or on the USAT website; http://www.usatriathlon.org/Usat Events/ClubNationals2.aspx If you are interested participating, please RSVP Steve Tally at stally@triclubsandiego.org.
Looking for a workout partner, companion or buddy? Use the TCSD web site’s forum to post a listing. Make sure to include location and intensity level. Having a training partner can bring new energy to your workouts.
WWW.TRICLUBSANDIEGO.ORG 7
MEMBER PROFILE
Congratulations IM Coeur D’Alene finishers! Congratulations go out to the following TCSD members who completed Ironman Coeur d'Alene on June 22. And a special congratulation to Patrick Baldwin, Daniel Derkacs and Charisa Wernick who qualified for Kona. Everyone had great performances and we are proud of all of you!
ANDI RAMER Member since: 2002
Age group: Aging up to W35-39 this year Status: (S/M/NYOB) Married Before I became a triathlete I was: No athletics until after college, when I started exercising as a way to shape up for my wedding. First was step aerobics, then marathons, then Ironman... Favorite Race/Tri Event: Wow, so many great tris out there; a few of my favorites include Oceanside half IM, Wildflower half Ironman, IM Wisconsin, and I love the small ones too– full Vineman, Auburn half Ironman...
Jim Vance Patrick Baldwin Daniel Derkacs Charisa Wernick David McMahon Dean Sprague Matias Negatu Darcy Eaton Julie Dunkle Tim Neuschwander Stacy Dietrich Ric Ledford David Gale Andi Ramer Daemon Feuillet Paula Gomez Jennifer Yake PK Robbins Brian Misiner Mark Hoover Brenda Gibson Simone Bittenbinder
Finish Time
Rank Group
9:17:47 9:22:15 9:51:32 10:35:13 10:42:55 10:52:39 11:07:44 11:13:59 11:15:47 11:22:15 11:28:48 11:30:37 11:43:28 11:56:35 12:04:33 12:10:01 12:12:03 12:16:22 14:01:59 14:50:13 15:01:00 15:57:56
7/18 1/201 4/112 2/102 45/364 39/332 73/364 6/117 7/117 48/201 11/102 103/364 37/205 20/102 145/364 25/102 27/102 19/117 163/201 160/205 80/102 130/151
Group Mpro M30-34 M25-29 W30-34 M35-39 M40-44 M35-39 W40-44 W40-44 M30-34 W30-34 M35-39 M45-49 W30-34 M35-39 W30-34 W30-34 W40-44 M30-34 M45-49 W30-34 W35-39
Favorite local restaurant: I prefer to eat at home. Best event: Swim, Bike or Run: Run - that's where I started! PR: race time or any split time (include race name and distance): IM Florida 10:59:50 Most Embarrassing or Disastrous Moment: When racing at Bakersfield triathlon, I came off the bike and someone literally took my run shoes from transition and hid them about 5 racks over from my transition area. It took a while, but I found them! continued page 9
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Find Yours @ Chipotle.com
Rank Overall 7/1,942 11 36 129 160 200 273 301 311 346 386 398 473 576 619 649 666 702 1,405 1,626 1,680 1,833
IRONMAN CONVERSATION WITH CRAIG ZELENT I recently sat down with long time TCSD member, Dave Krosch, and talked triathlon. I think you will enjoy this as you will find this old timer grows on you…
One of my favorites was when we went up to the Seattle Marathon (Craig may remember the date, but it seems to me it was 1993 or 1994). We went up with former TCSD prez Bob Doyle and some others. It was freezing cold so we didn’t warm up much and stayed on the buses until the delayed start arrived. I started fast and at about mile 14 Craig and Bob show up. Bob leaves us in the dust but Craig stays with me and is totally annoying. His breathing is really weird and sounds like he has TB or his lungs are all messed up. I ended up digging deep to leave him because I thought he was going to die and it was extremely disconcerting. Craig finished and we never did really figure out what his whole “death rattle” thing was... Craig: I checked and that was 1994 when you gave me the whooping at the “Battle in Seattle”. What was your athletic background prior to triathlon?
continued Equipment wish list: PowerTap and Computrainer. Wetsuit brand: Blue Seventy
Dave: I’m glad you finally decided to talk to one of the old timer’s in the TCSD. I only had to wait 16.5 years! A lot of current TCSD’ers probably don’t intimately know me unless they do Xterra or MTB (mountain bike). I don’t do many club races anymore, though after I first joined I did every single one and finished in the top 10 in the Grand Prix probably 5 years in a row. Now, with a 4.5 year old (I am now 47, I was a late starter), my time is squeezed. I rarely make the meetings. One of these days I’ll show up for a club race with one of those fandangled little things you put on your ankle we have to now buy and beat up on some youngsters! For the readers, Craig is one of my oldest TCSD friends. We’ve had some epic races. In the days before Craig took his swimming and biking to new heights, I used to out swim him, out bike him, and then pray he wouldn’t catch me on the run. Actually it worked out Craig beat me 80% of the time, but of course my most memorable "Craig stories" are the ones where I prevailed.
MEMBER PROFILE,
Bike brand: Cervelo P3C Shoe brand: Nike Can’t Race Without: Christ Best advice: Always give your best effort so there are no doubts when you cross the finish line.
& FunctionSmart Fitness
Dave Krosh and his “retirement fund.“ Dave: As a kid I played a lot of football and baseball. Soccer was non-existent as a youth sport when I was a kid. I carried baseball and football into high school, but only for one year each. I played 3 years of tennis and was basically a beach bum, body surfing and partying my way through the latter part of high school and into the first 1.5 years of college. I always ran to keep in shape for other sports. Craig: What was your first triathlon experience like? Dave: My first tri was as a relay at S.D. International in 1986. My aunt had been doing some swimming and she was going to swim. She swam with a guy who wanted to run. That left the bike vacant. I broke my old Sears Murray out of my grandfather’s basement, put two new tires on it and rode it around Lake Murray a few times. What I found out is I had an affinity for cycling. It was immense fun. I don’t remember where we placed but I did the whole thing the next year in 1987 without having swum a yard beforehand. Again, don’t
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Ask for the special TCSD rate for our Active Release Techniques® Services
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WWW.TRICLUBSANDIEGO.ORG 9
Ironman Conversation, continued 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. San Diego X Training (858) 558-1337 Contact: Sergio Borges sergio@sdxtraining.com Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com 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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remember where I finished, but I passed a ton of people on the bike and run. It was at that time that I became a Biathlete (now called duathlete), though I did keep racing S.D. International just to see how painful the swim would be without practicing that discipline.
Medicine masters program and bust out 3.5 months of swimming. I end up finishing my first Wildflower (46 minute swim for total 5:46 race) but swore I would never do one again. I did 9 more including my best, 5:08 and improved my swim to 29 minutes.
Craig: What are some of your fond memories of your early days with the TCSD?
Craig: What positions have you held over the years in the TCSD?
Dave: I was doing run-bike-run (bi/du) racing including the Bi (Du) World’s in 1990. A guy I worked with had joined the TCSD. He said: You should join! I wasn’t much of a “joiner”, but did back when Gurujan Dourson was president. I joined at a meeting held behind Scott Tinley’s old retail store in Del Mar in October 1991. I thought the club was huge back then with around 200 members! It was shortly after this that this same friend said he was going to something called Wildflower in 5/1992. Did I want to go? It was January and I remember: Homey don’t do water at that point! I stupidly say “sure”. I Snowshoeing in Idylwild, CA (l to r); unidentified, former join the old Center for Sports TCSD president Lynn (Polk) Feiser and Dave.
Dave: The only position I formally ever held was as Race Director back in 1993. It was a headache because we were low tech and the ranger at Fiesta Island always was looking to hassle me. “But Mr. Ranger, it’s not a race. It’s a training event.” Oh, how many times I said that. The current situation with permits and electronic timing is much better. My wife, Jeanne, a TCSD member back then, was Social Director in 1994. Currently, Terry Hedgecock and I put on the Iron Mountain New Year’s Day TCSD Run and have been doing so for over a decade. I also am in my 10th year of putting on ”Dave’s Weekly Wednesday MTB Ride“ which is listed as an advanced mtn bike workout on the TCSD’s website. Craig: Which Ironman races have you done? Dave: I have raced in 5 Ironman Tris. My first was Canada in 1994. My second was 1996 also in Canada where I went 10:29 after running a 3:40 marathon. That qualified me for Kona that year. It was tough, though, because Canada was only 8 weeks before Kona. How the heck do you recover, start training again, and taper? I went 11:08 in Hawaii, having a reasonably tough day but soaking up the excitement. I also raced Ironman California in 2000 and 2001. Never did make it via the lottery. I don’t begrudge anyone who does (I’ve read that more of them as a percentage finish Hawaii than qualifiers), but qualifying was sweet.
interests now thats it’s tough going out for a 3 hour run or 6 hour ride, plus these training sessions (with age) tear me up now worse than ever. In “the day”, I used to do workouts like that, come home and do yard work for a few more hours. Now? I can barely walk afterwards. Additionally, my son seems to have some talent. At 3 years old he ran a 10:29 mile, so I’m nurturing a future athlete. The nudges are gentle though... Craig: You have evolved into more of an Adventure Racer over the past few years. What are some of the epic AR’s that you have done and what were they like? Dave: I keep all my old race numbers for reference, I have done over 250 multisport events since 1986. At this point, probably 30 are AR’s. I have completed three 24 hour AR’s. No slight to Ironman, but these sleep deprivation fests feel like you’ve been hit with a hammer when you are done. I always felt spent after Ironmans, but after these 24 hour AR’s, as a friend from my blue collar upbringing used to say “I feel like a s--t sandwich without the bread.”
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. 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
Craig: Do you think you’ll ever do another Ironman? If so, when and which one so I can avoid it since you are in my age group? Dave: Craig! I don’t think I can keep up with you anymore on asphalt. Now, if you want to go off road or wander around for 24 hours including during the night with compass and map, I might have the upper hand. Never say never as the saying goes, Burning up the trails during 2007 Xterra Westerm Championship race, Temecula. but getting the requisite hours in via trainMy favorite AR of 24 hour length (I’ve done ing is tough with the little guy (and also hanging with him while Jeanne does her work- a ton of 12s and shorter) was one I did near outs). In some ways I envied old time club Lake Mead. I raced as a two man team with a member J.D. Dudek. He said he was an Olympic good navigator (better than me). It was May distance guy and that was where he kept him- and boiling hot at the start at 9:00 A.M. We self. He always said he never wanted it to biked Horseshoe Canyon (a fun single track consume him. I just have so many different
FRIENDS OF TCSD OFFERING DISCOUNTS
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. Jay Robb Protein JayRobb.com Order through Craig Zelent at (888) 838-3878 x105 or email to Craig@JayRobb.com. Discount: 20% off the suggested retail price. continued page 14
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WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
B&L Bike and Sports Contact: Elliot Doyle (858) 481-4148 www.blbikes.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Contact: Hank Montrose Discount: 15% off soft goods,
MASSAGE & PHYSICAL THERAPY
Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 www.cassidysclinic.com Discount: 10% off services.
Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 www.coastalsportsmedicine.com Discount: 10% on cash paying customers.
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Art of Tri Contact: Toby toby@artoftri.com www.artoftri.com/
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10% off hard goods. Moment Cycle Sport 1357 Rosecrans St. Suite A, San Diego, CA 92107 in Pt. Loma (619) 523-BIKE www.momentcyclesport.com Contact: JT Lyons or Cory Osth Discount: 10% off everything besides labor, 15% off clothing.
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University City Physical Therapy (858) 452-0282 www.ucpt.com Contact: Gino Cinco gino@functionsmart.com Discount: 10% off cash payments.
Rudy Project www.e-rudy.com Discount: 40% helmets and sunglasses. See TCSD website for code.
San Diego Running Institute 4760-B Mission Gorge Place San Diego, CA 92120 (619) 265-SDRI (7374) www.sdri.net Contact: David Wilcox
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Xterra Wetsuits (858) 565-9500 Contact: Victoria du Roure Discount: 25% for TCSD members. See TCSD website for code.
RunJunk.com 4901 Morena Blvd., Suite 323 San Diego, CA 92117 (619) 793-5877 www.runjunk.com Contact: Robert Mitchell Robert@runjunk.com Discount: 5% off all products, use code TCSD.
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) (760) 730-0500 or (800) 464-4123 www.911law.com Contact: Richard L. Duquette 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.
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Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 www.bluesummitinvest.com
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Oak Hill Software www.oakhillsoftware.com Contact: John Hill johnh@oakhillsoftware.com
Prudential Realty (760) 415-3329 www.thisisbrian.com Contact: Brian Long
Robert’s Auto Service 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 www.robertsautoservice.com Contact: Keith Benline keith@robertautoservice.com Discount: Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Dee Dee McCann
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS 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. 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
area popular there near Las Vegas) and then started running/trekking to Lake Mead across the desert. It’s miserably hot. Teams are dropping out from running out of fluids, but I carried a ton of fluids (and though it was extra weight it saved us). We finally reached Lake Mead after making no navigation errors (good thing as fluids were at their end post trek/run). We jump in the kayak and oh great. Some lake this is. The swells are huge and we’re getting hit by water and the wind is terrible, but we survive. We make one error, causing us to have to drag our kayak out of the water and over this dock next to this fancy restaurant (where all the people were looking at us like we were nuts) to avoid having to
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.
rocks in the middle of nowhere above the hot springs! Totally surreal. We start going again and while trying to find our way we encounter a man and woman hiking down. Where are you coming from? The Casino. The Casino? What Casino? Keep in mind we are very tired. Finally we dismiss them as two kooks and continue on. To this day I wonder if I imagined that part from lack of sleep. My friend decides to take this one canyon (later we learn the winning pro team turned around as it was too dangerous) and it is super scary climbing with packs and deflated boats on our back on slick rocks. We do chimney and exposed climbs and I am freaking out a little bit because if it dead ends there is no way we can down climb what we just came up. We are talking helicopter rescue (well, I was). Anyway, fortunately this guy is the best navigator I’ve ever met and we pop out of the canyon at sunrise. Incredible! Come to find out? We finish second overall behind a “pro” team in 25 hours. Craig: Holy cow! I would have gone home crying way before I had to climb out of that canyon. How are AR’s similar to triathlon and how are they different?
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Relaxing after 2008 Xterra Arizona with fellow TCSD club members (l to r); Lynn Trimble, Greg Zackowski and Dave. paddle all the way around. We trekked again to the Colorado River below the dam and had to inflate these little pool blow up boats and paddle them up river to a canyon in the dark. Well, these “boats” were so flimsy that every time I paddle mine it spun in a circle. So, we roped together and we’re able to clumsily find our way up river to this slot canyon. The weirdest thing is no one was around. It’s like were the only ones on Earth and while in this slot canyon at 2:00 in the morning, we come upon these hot springs. Oh my gosh, there are people there soaking and drinking beer. They look at us like we’re ghosts and then realize were just some idiot adventure racers. So, we find the checkpoint guy sleeping, wake him up to stamp our passport, and I almost step on some guy’s head. There are literally people sleeping on the ground in between and on
Dave: That’s an interesting question, Craig. A really good one in fact. They are similar from the standpoint that you bike and run. ;-) That’s it. AR is very different. Tri is more of a head down sufferfest. AR is about the team. You are only as fast as your slowest member. I’ve towed people both running and biking. I’ve given people a massage. Talk about strange things, at an 8 hour race once I get a flat. The team stops. I’m repairing my flat and putting things away and the woman on our team catches my attention to hand me my tire levers. I’m totally embarrassed. She’s squatting taking a whiz and hands me the tire levers like we were talking at some cocktail party. You don’t have that happen much in Tri (although once in Ironman I caught up to this woman on the bike and wonder why she’s standing while I’m in the aero bars. All of a sudden I’m hit by urine. Question answered). The staples in AR are mtn
biking, kayaking, trekking/running and maps/compasses. From there anything goes. Rappelling, zip lines, swimming from a kayak into shore with PFD (personal floatation device) on and back out, horses, camels (sorry Craig, no sheep), whatever. The team dynamics issues are an interesting aspect of AR. People get tired. People get weird sometimes when tired. Craig: Ah, my “golden shower” brother! I’ve had that happen to me, as well. What would you advise someone considering their first AR? Dave: Mtn bike a lot. Trail run a lot. Learn to read maps and use a compass. Be organized. Gear for AR’s make Tri look like child’s play. Learn to like scars. Craig: When you sit back in your rocking chair with your son Samuel and wife Jeanne nearby, what do you think about? Dave: If it’s time for my next beer yet! Craig: In addition to AR, your primary Tri interest is Xterra. Why? Dave: Well, I got bored with road tri and drafting got so bad and was not enforced to any great extent I became a little disillusioned, given biking is what I’m best at. In Xterra, drafting is legal, you just have little chance to
do it and if you do it, do it at your own risk as I may not point out the next ditch I jump over as I can’t take my hands off the bar and you may find yourself in a tumble :-) Certain injuries have curtailed track work for me so my speed is down. Xterra is about power including power to weight ratio. I’ve got a lot of power still at 47. This year I’m chasing Xterra points with my Xterra pals Greg Zackowski and Lynn Trimble while we all try to make it to Nationals in Tahoe. I’ve luckily taken a couple age group seconds and all 3 of us are off to the Xterra Mountain Championships in Ogden, Utah, in a few weeks. Xterra is like road tris used to be back when I started. Laid back. I mean when I started Tris 20 years ago, there were still races where we just laid our bikes down! I like different races in general. A few weeks ago I raced in an off road tri that substituted kayaking for swimming. It went run, kayak, MTB. I got second overall. A total surprise. Just let the surprises keep coming. Craig: I knew it would be fun to interview you, Dave. We’ve had a fun journey together over the years. I am so glad you and Jeanne were blessed with Samuel. He’s a lucky guy to have athletic parents like you both to show him the way. Good luck this season and always!
FRIENDS OF TCSD OFFERING DISCOUNTS OTHER SPONSORS Acqua al 2 (’ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine. Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. Countrywide Santaluz (858) 759-5976 Contact: Raja Lahti raja_lahti@countrywide.com Discount: All TCSD members get up to .500 point off current pricing. 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 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.
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AT THE RACES: McCann Man Aquathon & Solana Beach Triathlon/Duathlon Photos courtesy of Daniel Derkacs Dedee McCann. Jim Vance, overall winner.
Low 5s and smiles all’round.
Amanda Flelder, overall female winner. Top 3 women, Julia, Kristin and Kendra.
Caue Suplicy, overall winner.
A challenge for everyone.
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menting sodium-rich foods (e.g., pretzels, salt packs, etc.) #5 USE MULTIPLE CARBOHYDRATE SOURCES DURING TRAINING AND RACING Most studies indicate the maximal uptake simple sugars (e.g., glucose, fructose, sucrose) to be 1 gram per minute (60 grams per hour). However, new research reveals that carbohydrate uptake increases as high as 1.7 grams per minute (~100 grams per hour) when a combi nation or blend of 2 or more types of simple sugars and a complex carbohydrate (e.g., maltodextrin) are used, thereby having a positive impact on endurance performance, especially for ultra-marathoners engaging in back-to-back long run efforts or athletes working out twice a day. An improved carbohydrate uptake rate also means less depleted muscles at the end of the day, thereby helping to quicken recovery times post-effort. #4 ADD PROTEIN FOR THE LONG HAUL Inclusion of up to 6 grams of protein during training or racing lasting greater than 3 hours may help enhance endurance performance by sparing muscle glycogen as well as increasing fluid uptake. One study demonstrated nearly a 25% increase in cycling endurance when an hourly rate of 6 grams of protein was consumed in a 7.75% carbohydrate solution. Another study discovered that athletes utilizing protein during training had 20% more endurance during a 2nd planned workout during the day. Protein may also help enhance fluid uptake and provides some satiation for longer efforts. Be careful about overdoing protein, however, as large amounts slow gastric emptying and can precipitate a ‘backlog’ of nutrients in the gut and consequent stomach distress and muscle fatigue/cramping. #3: GO LONGER WITH LESS EFFORT WITH CAFFEINE Coffee has been a long-standing habit for many athletes with some saying it helps them ‘clean-out’ their system before racing and others using a cup of ‘joe’ as means to enhance performance, which is warranted at a level of 4.5 mg of caffeine per pound of body weight taken immediately prior to racing as this dose
has been shown to significantly extend endurance. More recently, however, the benefits of caffeine use during endurance activity have been evaluated. Researchers from Georgia have recently discovered that caffeine intake during prolonged exercise helps maintain blood glucose concentration and reduce strength loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain. Study participants were given a total of 2.4 milligrams of caffeine per pound of body weight split up in dosing prior to and during their sub-maximal 2.25 hour effort to yield these positive results. Popular among endurance athletes are energy gels, which often are caffeinated at a dose of 25-50 mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance. #2 FOCUS ON LOW GLYCEMIC CARBOHYDRATES BETWEEN WORKOUTS Consuming carbohydrates of any glycemic value will help encourage glycogen resynthesis and muscle recovery but low glycemic foods may be optimal for performance when back-to-back workouts are planned (e.g., double long runs for ultra-runners) as recent research has demonstrated a more efficient rate of fatty acid oxidation and a longer run to exhaustion when low glycemic carbohydrates are the focus of recovery between endurance trials. Additional research has shown low-fat chocolate milk, which yields a low glycemic response, to rank superior to higher glycemic alternatives (Gatorade and Endurox sports drinks) with respect to time to exhaustion and total work when consumed between two exhausting exercise bouts. For information on glycemic index, visit www.glycemicindex.com. #1: FILL YOUR MEAL PLATE WITH FOODS THAT REDUCE INFLAMMATION. Researchers in the area of natural antiinflammatories have a lot to smile about as there are several foods that present promise in this regard. One study by the Agricultural
Research Services discovered that consumption of 45 fresh Bing cherries daily for one month helped lower three telltale indicators of inflammation: nitric oxide, C-reactive protein, and a marker for T-cell activation, by 18-25%. A similar study conducted by Muraleedharan Nair, PhD, and chemistry professor from Michigan State has shown in lab experiments that tart-cherry extract can stop the formation of some inflammatory agents 10 times better than aspirin and similar benefits have also been demonstrated in sweet cherries, blackberries, strawberries, and raspberries. Cherries contain a nice cocktail of antioxidants, including quercetin, which received rave reviews by scientists presenting at this year’s American College of Sports Medicine for its anti-inflammatory qualities as well as potential to improve VO2max in endurance athletes. In general, fruits and vegetables, especially those with deep color hues, contain a plethora of phytonutrients shown to provide anti-inflammatory benefit. To help combat inflammation, athletes should focus on filling 50% of each meal plate with fruits and vegetables.
Join in on the online social groups/clubs
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Pulled BBQ Chicken Sandwiches It’s always a great idea to get a rotisserie chicken for a quick and tasty meal, but some of us are left wondering what to do with the parts that we did not eat, depending on our preferences. The good news is that well cooked meat will pull very easily from the bones and make for delicious pulled bbq sandwiches. You can adapt this recipe to use with beef or pork as well. Just make sure you’re forking in the direction of the muscle grain to get clean shreds. DIRECTIONS 1) Take your leftover cooled rotisserie chicken (or cook your favorite chicken/meat and let sit for a few hours) and with the help of two forks, hold the meat down with one and pull in your direction with the other until you get all the meat off the bones. 2) Go through the collected meat and make sure there are no bones in the mix 3) Per every cup of shredded meat, add 1/2 a onion and 1/4 red bell pepper chopped onto a warm skillet with your choice of oil and a pinch each of: cumin, paprika, salt and pepper 4) Sautee all the ingredients on a medium fire until nice and sizzly.
5) Cut a sandwich bun in half (toast if desired) and smear with bbq sauce or a mix of half bbq sauce and half tomato sauce, if you like a more savory, hearty flavor. Pour the hot mix onto the bottom half and sprinkle with grated monterrey jack cheese (or any other cheese you have at hand). Cover with the top bun and serve – the cheese will melt in the time it takes for you to bring the plate over to the table. Each cup of pulled meat makes about one generous sandwich. Enjoy!!!
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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