INSIDE THIS ISSUE
NOVEMBER 2008
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
2 2 2 2 5
Weekly Workout Calendar 5 REAL Beginners Bike Ride 6 Ironman Conversation 9 Race Report 11
Nutritional Tip Sponsor Spotlight Application
18 22-23 24
TriNews
A Great Day for a Bike Ride A Tale of Fiction By Barbara Javor I snapped on my bicycle helmet with a little trepidation, uneasy that I’d encounter more rude and aggressive drivers on my commute to work. They seemed to be getting worse lately. CONGRATULATIONS! TCSD club members were awarded 13 podium spots for the three events at the Pumpkinman Triathlon, and a 3rd place finish in Club Division I.
NOVEMBER CLUB MEETING Guest and date pending. Check TCSD website for updates.
wasn’t just their driving and honking, but also the litany of profanity and gestures they flung at me in their impatience while I rode in the bike lane. I didn’t like profanity—the worst I ever called anyone was a toad turd or a squirrel scrotum, and rarely loud enough for the drivers to hear. Today’s going to be different. The drivers’ anger is their problem, not mine. I’m just going to mind my own business and ride. As I hopped on the bike in my driveway, I saw my neighbor a few doors down already watering his yard. Mr. Haskell was a crotchety old man who complained that a young woman like me shouldn’t run in the streets in my skimpy shorts and singlet, nor ride a bike in skin-tight Lycra shorts and jerseys. If he wasn’t complaining about me, he was harping about someone else. He was lonely, and I tried to humor him. Lately he had been trying to instill the wrath of God in me. I told him I was a born-again pagan who believed in many gods, just like the ancient Greeks and Romans. It wasn’t true, but it gave him pause.
IT
“Good morning, Mr. Haskell,” I called as I rode by. “You be careful on that bike,” he said. “It’s dangerous, you know.” I smiled. “The bicycle goddess is going to look after me today.” I have no idea where that thought came from, but it seemed to mollify him as I pedaled away. I rode for a while on residential streets, and then entered a busier avenue. While I waited at a red light of an intersection that led into a mall parking lot, the driver behind me impatiently honked for me to vanish from the bike lane so he could turn. I ignored him. When the light turned green, he floored the accelerator, illegally cut me off to make the right turn, and yelled “F#%* you!” at me. It sounded a little like “Duck you.” Duck you? Honking? I don’t know where the image came from, but I suddenly had a vision of a loud flock of ducks and geese. Something compelled me to stop and watch the car as the driver parked and opened his door. From out of nowhere, dozens of ducks and geese surrounded him, quacking, honking, and pecking at 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 new memberships & renewals: $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount, see website. Newsletter Articles Please send to Barbara Kase at barbkase@gmail.com
Grand Prix (including Aqua & Duathlon) Kevin Davenport
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
2
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
afleming@triclubsandiego.org
(619) 668-0066
(619) 895-0687
Email Groups
(858) 337-8839
skycondition@gmail.com
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
(760) 214-0055
Membership Roster
Dean Sprague
hideano@hotmail.com
(858) 270-1605
New Members
Michelle Panik O’Neill
mpanik@triclubsandiego.org
Newsletter Editor
Barbara Ferrero
barbferrero@gmail.com
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/Loaner Program
Thomas Johnson
EVENT CALENDAR
Monthly, 1st Thursday, 6pm Beginner and Newbie Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd. November 6th, Thursday, 6pm TCSD Networking Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
(760) 710-7730
November 9th, Saturday, 7am RUNJUNK.com November Duathlon Location: Mission Trails Park. This is a mountain bike event and trail run. See web site for complete details. November 15th, Saturday, 7am November Club Race. Location: Fiesta Island
Always refer to the Tri Club’s website calendar for latest events.
A Great Day for a Bike Ride, continued him. The ducks pecked at his ankles and knees, and the taller geese, well, were goosing him. The man yelled while trying to kick the fowl away, but each time he swung his foot, he missed. I made a detour on my bike into the parking lot close enough for him to see me. While he was still hurling profanity at me and the birds, I gave him a smile and a little wave before continuing on my route. I didn’t look back, but I think the commotion ended as soon as I left the parking lot. How strange. About a mile further on, a convertible with its top down suddenly pulled out from a parking place at the curb, forcing me to veer into the busy lane where another driver screeched to a halt to avoid hitting me. “Hey!” I yelled. “Get off the street, you b#%&*!” the driver in the convertible shouted. Don’t get mad. Take it easy. It was hard not to yell at him, but I promised I wouldn’t react that way today. The b-word—it’s just a female dog. Again, I don’t know where the image in my mind came from, but I envisioned a pack of large, female dogs. I looked down the street and saw the convertible stopped at a red light, surrounded by large dogs that were barking, jumping, and scratching the car’s paint. As I approached the car, I saw the driver yelling and swinging his arms at a dog that had jumped into his back seat and was apparently doing her business there. As I rode by to make a right turn, I caught the driver’s attention, smiled, and gave him a little wave. I couldn’t hear his words to me over the noise of the dogs, but I could imagine what they were. The canine commotion seemed to stop as soon as I made my turn and the light changed. I didn’t look back. How very, very strange. A couple blocks later in front of a fast food restaurant, I saw a fat man in his parked car toss a crumpled bag and paper cup out his window onto the street. I stared at him, wishing a cop would drive by. “F@#& you!” he growled at me with his mouth so full that his words came out garbled. He flung his arm out his window to flip me the bird for emphasis. Stuck you? The thought raced through my mind as I watched the electric window of his door automatically close, trapping his arm outside with his fist clamped in a tight ball except for his middle finger pointing to the sky. It was stuck in that position. Stuck you. I stopped for a few moments watching him frantically trying to open his window, not hearing the flood of profanity he must have been uttering inside his car. When he saw me staring at him, I gave him a smile and a little wave before I continued my ride, not looking back. The last section of the ride was along a four-lane highway where I hugged the right side of the bike lane for a few miles before turning into
a business park. Cars whooshed by, but no one harassed me. For the rest of the day, I kept thinking about the strange events of my bike ride in the morning, but mentioned it to no one. Everyone would think I was crazy if I told them about a bicycle goddess casting strange magic. I felt a little trepidation again when I left in the afternoon, knowing the traffic congestion and bad humor on the roads were often worse at the end of the day. It didn’t take long to find out. Soon after I entered the busy highway, I came upon a pickup truck with two young men waiting part way out of a driveway to enter the road, effectively blocking the bike lane. I gestured for the driver to back up so I could get through, but he wouldn’t. The traffic was too heavy for me to go around the truck, so I had to stop. “Move back to let me through,” I told the driver as dozens of cars whizzed by me just a few feet away. Both the driver and the passenger responded with the f-word, among others, but the driver wouldn’t budge. He revved his engine instead. Finally, when there was a short break in traffic, I scooted around the pickup and continued on my way. What jerks. Down-sloping easements covered with ice plant bordered the highway. Shortly after I passed the pickup, I heard a shouting voice from a vehicle coming up behind me, quickly followed by something hard knocking me in the back. As I lost control of my bike and went flying down into the ice plant, I heard laughter pass me by. When I came to a sliding stop in the slimy succulents, I saw a laughing face peer out of the pickup’s passenger window as it continued. “Damn it!” I groaned. I couldn’t help breaking my promise about not getting mad or swearing. It was pure reflex as a lay flung out on the embankment watching the truck. He had reached out and hit me with something. As I stared at the vehicle, a strange thing happened. I heard a grinding noise, a quick succession of clunking sounds, and suddenly the truck jerked to the right across the bike lane and plunged down the embankment into the ice plant. It slid to a stop near the bottom of the easement about fifty yards away, tilted precariously with the driver’s door uphill. I saw the driver trying to climb out. “Are you all right?” I heard a woman’s voice behind me. My friend Pat from work had pulled over and was speaking to me through her passenger window. “I saw what they did to you. I’m calling nine-one-one.” I started to untangle myself from my bike and take stock of my situation. Pat stepped out of her car and helped me pull the bike up to the highway. I was covered with green stains, but basically unhurt. The bike was unscathed except for pieces of ice plant that lay wedged in nearly every crevice. continued page 7
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TCSD WEEKLY WORKOUT CALENDAR
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.
Monday 6:00 PM
Computrainer Cycling and ErgVideo
6:00 PM
Group Run, 4-6 miles, all paces welcome.
•
Location: Movin Shoes, Encinitas.
7:30 PM
Pool Swim (short course) in La Jolla/UTC
•
Location: JCC, 4126 Executive Dr.
•
Location: Coastal Sports and Wellness.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
6:00 PM
Run 5+ miles in Mission Bay
6:00 PM
Track Workout in Carlsbad, a coached session
• •
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. Location: Mission Bay Jetty parking lot. •
Big Kahuna Triathlon $15 off.
Location: Carlsbad H.S. Track.
Wednesday 5:30 PM
Advanced MTB Training
6:00 PM
Bike Workout in Coronado
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Penasquitos Canyon Side Park (east pkg lot). •
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
5:30 PM
East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday Ocean Swim in Solana Beach, in the water at 7. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:45 AM Run (starts at 8 sharp) and Ocean Swim (in the water at 9) in Del Mar • Location: Meet at Powerhouse Park. Contact: Mark Kenny for more information (760) 271-2003
8:00 AM
Penasquitos Trail Run
8:30 AM
REAL Beginners Bike Ride (see following page or calendar on website for complete details)
•
** Starts after daylight saving time, but check TCSD website for complete details.
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.
florian.hedwig@sbbtral.com or surfingflo@gmail.com. 6:45 AM
Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). TCSD members enjoy $10 off entry.
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 6
WWW.TRICLUBSANDIEGO.ORG 5
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. Ventura Breath of Life Triathlon $10 off. www.triforlife.com
REMINDER 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
REAL BEGINNERS BIKE RIDE Saturday, November 29th, 8:30 am 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
Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
BEGINNER’S MEETING & TRIATHLON 101 Monday, November 17th, 6:00 pm 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! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
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.
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.
To order, go to www.mdotcoffee.com Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)
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A Great Day for a Bike Ride, continued Within a few minutes, a number of looky-loos had stopped their cars and were watching the driver of the pickup try to extricate the passenger below us. When the passenger finally climbed out the driver’s door, the pickup lost its balance and rolled over on its roof as the crowd responded with a loud “oooh”. The driver looked up at us with anger burning his face. I waved and smiled at him to get his attention, knowing what he’d probably do if I kept one thought in my mind. Stuck you. I was right. He started a long, loud, alphabet soup of profanity and lifted both arms to flip me the bird. The passenger started doing the same. Stuck you, too. Both their tirades grew louder and incessant. Their hands and arms were frozen in one position, their middle fingers pointing skyward. As they tried to climb up the ice plant, they slipped and fell. I grinned and continued to wave. At that moment two police cars pulled up. One officer took statements from Pat and me, promising he’d arrest them for assault. The other cops climbed down the slippery embankment to the pickup. The two men continued yelling and gesturing as the officers tried to quell the disorder. I laughed, and Pat gave me a funny look. “I’ll explain it to you tomorrow,” I said, “but I don’t think they can stop until I leave.” I picked and flicked the ice plant stuck in my bike chain and spokes, and then continued my ride home without looking back. I was afraid the scene had
been just an illusion, although the green stains smeared all over me were real. I’ll ask Pat tomorrow what she saw happen. Somehow I knew the rest of the ride home would be uneventful. The last scene was the bicycle goddess’ finale, a culmination of all her magic. Instead of strange, magical events, however, I encountered exceptionally polite people. A woman in a parked car who almost hit me with her door apologized profusely. A driver in an intersection with four-way stop signs waved me through. While climbing the hill into my neighborhood, a pedestrian called out, “You rock!” Is this the influence of the bicycle goddess or another urban deity? As I rode down my block, I saw Mr. Haskell working in his garden tying vines that drooped with a heavy crop of green tomatoes. He stared at my stained clothes as I slowed down. “What happened to your bicycle goddess? You said she’d protect you.” I smiled. “Oh, but she did, and she was quite mischievous.” He pulled at the vines to tie them to stakes. “I have more tomatoes than I can eat. When they start turning red, come by and I’ll give you a bag.” I thanked him and continued home. Mr. Haskell is never nice to me. Is this also the result of the bicycle goddess? I didn’t know if I’d ever be blessed with her magic again, but I did know one thing—it had been a great day for a bike ride.
Welcome New Members! Kosuke Amano Lori Amonette Robert Anderson Camille Behnke Paul Benkula Robert Boyd Laura Boyd Kurt Braeckel Elizabeth Brehm Marc Buonaguidi Eric Cappell Steve Cardoza Jean Carlock Wei-li Chang Rainy Chareunsri Monique Cocco Mistiza Colebank Kimberly Collier Dawn Copenhaver
Hannah Cunningham John Donzella jared Duffy Amy Edwards Glenn Godwin Jennifer Gresswell Craig Gross Ben Haber Steve Hale Penny Hale Teri Hamson Jodi Hays Daniel Heacock Blake Herrmann Thomas Hodges Darrin Hopkins Juan Carlos Jimenez Jennifer Klepper Christopher Knopp
Deborah Landis Jeff Lang Flo Li Greg MacDonald Ginny Martineau-Davis Jeffrey McCarthy John Metz Kristina Michaelsen Heather Miller Nadine Padilla Anne-Marie Pepi Brian Pepi Cassie Piercey Todd Plutchok Carlos Portal Timothy Rayner Debbie Repashy Shane Ressie
Jim Rice Andrea Richards Justin Robinson Gretchen Schultz Noel Shamble Eric Sjoberg Matthew Slivka Peter Susic Gregory Sutherland Dan Synyder Anita Talevski Jacob Tarajkowski Daniel Thomas Marty Timmons Jessica Torres Jeff Wereszczynski Alfredo Zepeda
WWW.TRICLUBSANDIEGO.ORG 7
MEMBER PROFILE DANA RYAN Nickname: Dr. dana Member since: 2005, I think, maybe longer
Age group: F 35-40 Status: Married Before I became a triathlete I was: A runner. Favorite Race/Tri Event: Mt Baldy Run to the Top or San Diego Triathlon Challenge
Congratulations IM Finishers! Congratulations to the following TCSD members who recently completed Ironman World Championship event on Maui, Hawaii. You all had great performances and we are proud of all of you! IM Hawaii - Sep 11, 2008
Finish Time
Rank Group
Group
Rank O’all
Patrick Baldwin Daniel Derkacs Brian Scott Kate Major Katya Meyers Mike Drury Charisa Wernick Mark Ford Paul Todd Kim Rouse Kim McDonald Tim Stutzer David Goggins Keith Davids Diana Noble Donn Ritchie Ben Dugas Chris Millard Mike Entwistle
9:24:35 9:38:25 10:03:38 10:13:26 10:23:01 10:31:34 10:46:03 10:48:41 10:53:29 10:59:53 11:14:30 11:21:26 11:24:00 11:24:00 11:47:55 11:53:16 12:56:00 13:12:18 14:02:57
12/159 18/91 64/159 25/54 28/54 134/237 12/66 63/164 165/237 4/37 32/99 188/237 121/159 152/230 13/59 19/59 137/159 84/91 137/164
M30-34 M25-29 M30-34 Fpro Fpro M35-39 F30-34 M45-49 M35-39 F50-54 M50-54 M35-39 M30-34 M40-44 F45-49 M55-59 M30-34 M25-29 M45-49
84/1,736 135 323 412 483 564 677 697 736 780 867 920 941 942 1,071 1,092 1,301 1,349 1,443
Favorite local restaurant: El Zarape on Park Blvd or Isabel’s Cantina in PB Best event: Swim, Bike or Run: The run. PR: race time or any split time (include race name and distance): Carlsbad half marathon; 1:51. Most Embarrassing or Disastrous Moment: Buying new bike shoes and not trying them out before racing. Not realizing I couldn't clip in with them on my bike until I was already on my bike out of the transition area on the IB duathlon when the crowd kept yelling at me “clip in, clip in!” and then I fell. I rode the bike part just using the bottom of the shoes on the pedal and they were slick shoes! continued page 9
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Find Yours @ Chipotle.com
IRONMAN CONVERSATION WITH CRAIG ZELENT I had the privilege recently of talking triathlon with TCSD member Mike Rouse. If you find any “run-on” sentences, you’ll see why shortly as you read the interview. Mike can really run! Craig: What was your athletic background as a kid?
Mike: Being an ultramarathoner for 20 years, I always followed other endurance events, especially Ironman. I still have tapes from the ‘87-‘96 Ironmans. I have the ’89 Iron War with Mark Allen and Dave Scott memorized. During my first trip to Kona in 2002, shortly after my 50th birthday, I saw the swim start, walked Alii Drive, and told Kimmie that I was going to do Ironman. At the time I could not swim across a 25 meter pool, and hadn’t ridden a bike since I was 12. But I came home, got a bike, learned to swim, and was on my way. Six months later I did my first Tri, San Diego International, and fell in love with the sport. It wasn’t pretty, but I had a blast. Craig: What Ironman races have you done? Mike: I have only done a few Ironmans - 4 to be exact - Lake Placid first, then Arizona 3 times. But I'm getting ready for my 4th Ultraman World Championship this November in Kona. Ironman is too short (just kidding...). I simply LOVE the ultra-endurance events. I started Ultraman in 2005, and followed that up in 2006 and 2007. I won the 50+ AG the first 2 years.
Equipment wish list: A new wetsuit- my current one has big holes, so anything would be fine, a more comfy bike, motivation to train more.
Can’t Race Without: Garmin Best advice: We are so lucky to live in San Diego and to have so many opportunities to race and train. We have the best tri club with tons of workout options. Take advantage of it!
Craig: What has been your goofiest marathon experience?
Craig: What inspired you to give triathlon a go?
continued
My Equipment: Wetsuit: Ironman Bike: Klein Shoe: Mizuno
Mike: I participated in all sports as a young guy, but settled into golf by the age of 12. I felt that, to really be successful at golf, I had to devote 100% of my athletic time to it. I later tried the pro tour.
Mike: My craziest marathon experiences occurred in 2000 and 2002 when I ran Boston both from finish to start and start to finish. I started around 7:30 AM at the finish line, ran to the start line, then went to the “Texas House” near the start, rehydrated, then ran the marathon. Great training for my 100 mile races!
MEMBER PROFILE,
Mike with wife, Kimmie, at IM Kona 2006. Craig: What are the distances of the Ultraman in Hawaii? Mike: Ultraman is a (3) day event on Kona, with each day having a 12 hour cut-off time. You are disqualified if you cannot complete the day’s event in that time. Day 1 - 6.2 Mile swim and 90 Mile bike (pointto-point swim, bike from sea level to the Volcano).
MEMBER PROFILE, correction PR information should have read:
ANA MELITA DIAZ PR: race time or any split time (include race name and distance): RNR Marathon 4:34; Solana Beach Tri 1:29 (ok I’m slow but I’m a beginner and can neither swim nor bike well, for now).
Day 2 - 171 Mile bike (from the volcano, to the SE corner of Hawaii, through Hilo, and over to Hawi). Day 3 - Double marathon - 52.4 Mile (Run from Hawi back to Kailua-Kona). Craig: What are the logistics of doing that race? Mike: My wife, Kimmie, is my Crew Captain, and each year we have a different 2-man crew to assist her. However, year one (2005), she crewed me SOLO...a Herculean task! Craig: What stands out from your experiences doing that race? Mike: My craziest experience was the first year continued page 10
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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(VERY long story, and I'll keep it clean), when after the second day of biking, as I got out of my gear, I had lost skin from the bike seat in a very tender spot. 'Nuff said... Craig: Your wife, Kimmie, has done very well at the Ironman in Hawaii. What is it like for you to cheer her on in that race?
Craig: What do you do for a living? Mike: I am Director of Sales at Zoot Sports, coming over from Mizuno to help head up the footwear project. I love selling shoes and assisting people accomplish their dreams in running. Still a “runner that does tri’s”, I am blessed to be able to work in the business that my wife and I enjoy so much.
Mike: Kimmie is my star. She absolutely ROCKS! Give her a mission, and she’s ON IT! I have never seen anyone with her intensity and drive–Pros included.What can I say...after her first triathlon experience in getting out of her wetsuit, she won about 15 Finishing up a 6.2 mile swim, UM 2005. races in a row. She did her first Ironman with a broken collarbone, and got 2nd in the 50-54 AG the following year. She podiums at every race, and has probably won 20 out of 25 triathlons. I am her biggest fan. She inspires me to succeed, too. Craig: God is a big part of your life. How did you get to know God? Mike: I grew up in a very spiritual family, and believe my faith is my biggest asset. It has carried me through unbelievable trials and trouFirst day of biking, 90 miles. bles.
Craig: What races are still on your list to do? Mike: My “dream” in my athletic world is to get into multi-day adventure racing. My best asset is my determination and ability to recover and go again. I guess that’s why Ultraman is so much fun for me. I love spending the full day pushing my body, then getting up again the next morning to go again. Then doing it again. The only thing better would be to be able to do that for 7-10 days! Sick, huh? Craig: Yes, Mike, you are one sick puppy, but that’s why we love you! Thanks for taking the time to share your story. We wish you the best at Ultraman and in all the goals and dreams you and Kimmie chase down.
Race Report: By Rachael Richards TCSD’s Inaugural Barely Legal Half Ironman Date: October 11, 2008 Location: La Jolla Shores, CA When I arrived at the Shores it was dark, cold, and windy enough to warrant a hurricane warning. The volunteers stumbled around with feeble flashlights at 5:00 am, setting up the registration table. We all donned leis and grass skirts, taping grass skirt tablecloths as well to the tables to give our event a Hawaiin island theme in honor of the Ironman World Championships taking place that same day. Athletes started pulling into the “transition area” at 5:30. They used their parking spot for transition, signed in, purchased a t-shirt, and were assigned a number, a map and route slip. When dawn broke and we surveyed the surf, our fears were not assuaged. The water was churning like the spin cycle of a washing machine. The wind was ripping off fronds from surrounding palm trees, which plummeted like missiles to the lawn. The lifeguards tried valiantly to drop the buoys but their efforts were futile. The buoys raced them to shore as quickly as they could be dropped. The swim was going to have to occur sans buoys. Thinking fast, I changed the swim course, using fixed buoys already firmly planted at the
Big waves, not all starters completed the swim. Shores. I had to estimate the distance since these buoys were much farther out than I had anticipated. I gathered the athletes and gave the pre-course talk, discussing the swim carefully: swim with a buddy, get out early if you need to, check out with the swim timer when
FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION
you’re done. The lifeguards somehow navigated past the surf on their boards and positioned themselves courageously by the distant buoys in the tsunami-like conditions. Thomas, designated swim buddy extradorinaire, readied himself by swimmers in need. I blew the airhorn, started the timer, and they were off. Everyone gingerly proceeded into the surf. The swimmers struggled to make it out past the breakers. They were tough as they battled the 6-foot waves. Unfortunately, once past the breakers, their swim did not become any easier as they were flung like rubber chickens in the churning chop. A few of us stood ashore and watched their progress nervously. I was relieved when the final swimmer came in; my flock had returned. “As I readied for the ocean swim, I noticed Gina and Tracy were undecided as to whether they would even attempt the swim or not. I volunteered to be Gina’s swim buddy, and she bravely decided to give it a go. Two years ago, I was Gina’s swim buddy on one of her first ocean swims in Carlsbad and we seemed to work well together. So, it was a natural choice for me to buddy up with her again. Thomas faithfully stayed by Tracy just as I did with Gina until both women concluded the surf (waves coming in at 3-5 second intervals), and the rolling 1012' swells felt a little like being on a roller coaster. Both women felt that the waves and
@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 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 Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 15% off soft goods, 10% off hard goods.
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.
APPAREL, EQUIPMENT & RUNNING SHOES
Art of Tri Contact: Toby toby@artoftri.com www.artoftri.com
Beaker Concepts, Inc. Contact: Andrew Beaker Andres@beakerconcepts.com www.beakerconcepts.com Discount: 35% off all products, use code TCSD.
Road Runner Sports www.roadrunnersports.com
Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St. Suite A, San Diego, CA 92107 in Pt. Loma (619) 523-BIKE www.momentcyclesport.com Discount: 10% off everything besides labor, 15% off clothing.
940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products.
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Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Road, Suite F San Diego , CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10% off services.
University City Physical Therapy Contact: Gino Cinco (858) 452-0282 www.ucpt.com 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 Contact: David Wilcox 4760-B Mission Gorge Place San Diego, CA 92120 (619) 265-SDRI (7374) www.sdri.net
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% for TCSD members. See TCSD website for code.
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Suite 323 San Diego, CA 92117 (619) 793-5877 www.runjunk.com Robert@runjunk.com Discount: 5% off all products, use code TCSD.
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/in the name of any injured TCSD member.
OTHER SPONSORS Zoot Sports www.zootsports.com
NUTRITION
A&E Construction Services Contact: Joe Esposito (619) 588-4113 www.a-ecs.com
Opix Sports Photography Contact: Osamu Chiba (858) 232-8806 www.opix.net
BRIAN
LONG www.thisisbrian.com
Chipotle www.chipotle.com Multiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.
IRONMAN Organic Coffee www.mdotcoffee.com/ Discount: 25% off for TCSD members. Go to TCSD website for code.
Kashi www.kashi.com
Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 www.bluesummitinvest.com
Competitor Magazine www.competitor.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
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: Patty McCann-Stokes (360) 297-1818 email: Kristina@wetsuitrental.com
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Barely Legal Half-Ironman, 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 Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order.
APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories. continued page 15
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surge were a bit too much to take on that day. It takes a lot of courage to go into strong surf when you’re scared and every fiber of your being tells you not to do it. My hat is off to both ladies for making the brave attempt that they did and directly confronting their fears. But, ocean swimming can only feel comfortable after making it a routine and having at least a few dozen swims under your belt. After Thomas and I helped both ladies back to shore we decided to swim to the first buoy just to get in at least a little swim practice. We hung out at the first buoy for a while noticing how strong the surge was moving us Southward at the rate of nearly 1 meter a second. In 15 seconds we’d drifted almost 15 meters South of the optic orange buoy. As a result of the surge, the returning swimmers returned on a path considerably Southeast from the line they took going out to the white buoy turn-around point. This gives you an idea of how much harder than the initial Southward leg the returning leg of the swim must’ve been for those completing the entire course. After watching the leading 7 swimmers round the final buoy, Thomas and I headed in to the beach Gina’s A ok. to prepare for the next leg of the event.” —Steve Pierce The athletes took their time changing into their bike clothes and taking in fluids and calories at the transition aid station before proceeding. Everyone wore jackets and arm warmers. The wind and cold continued. After everyone started the bike, I hopped into my truck and started SAG support. I was hoping my services would not be needed. My plan was to drive the bike course, help out at the aid stations, and cheer at the turn-arounds. At first, my plan went accordingly. The athletes fought horrid wind and hills (7,401 feet of climbing) on the course. As I was cruising down the 56, I got the call. Gina had crashed into a pole. Her shoulder was injured, and she
needed to get to the ER. I frantically turned my truck around and sped west on the 56 at 90 mph, hoping to escape any lurking cops. She had crashed in a hard-to-reach place on the bike path. I convinced the security guard to let me into the private residential area and snaked my way around until I found her. She had been riding with a group, and they had done a great job caring for her. Except for her shoulder, she was in pretty good shape. I loaded up Gina and her bike, and Thomas took her to the ER. Luckily, nothing was broken and she is still expected to race IMAZ in 6 weeks. Phew! “I was having such a great time; I podiumed in “third” out of the swim (if you think I cut it short, well..you’re right), and went out riding with Steve Pierce. Unfortunately ten miles into it, on the bike path, I collided into a pole. Thank you to Steve and Jim Fix for caring for me until Rachel could pick me up and then thanks to Thomas Johnson for taking me to the ER until my best friend/training partner Wendi could be there. I was definitely in God’s hands as I came out with with shoulder and hand contusions, some road rash and a tendon in my shoulder that is a bit stretched. I made sure all the doctors knew I was doing IMAZ in six weeks and they couldn't see any reason why I still couldn't do it as long as I made sure to follow up with therapy. It was great to get back to the Shores and let everyone know I was okay.” —Gina Thomas “Wow, what a day!!! As a newbie at Half Ironman distance races, I was extremely excited about the opportunity to compete in a race, which would be FREE, and give me the practice I needed for the upcoming Silverman Half Ironman in November. I am very new to swimming, and enjoy the Thursday night DeAnza Cove Bay swims with Jonathan. I was thouroghly unprepared for the 6-8 ft. waves of LJ Shores the morning of the
race! I would have never even attempted the water, had Thomas Johnson not encouraged me, and promised to stay by my side. After ten-
Volunteers, can’t live with-out them.
As we began our run, I told James: ‘I almost drowned in the ocean, I ate it on the bike....we really need to watch out for cars during this run!’ The well marked route reminded us of how much time, effort, and energy Rachel had put into making this event BETTER than a Half Ironman I would have normally paid over $100 for!!! There were great fuel stops, encouraging and motivating volunteers, awesome food and drink.....and although we finished last, I still earned the 3rd place woman’s title, and earned my cool mask at the finish line! Thank you Rachel and all of the wonderful volunteers for a memorable and FUN event! I can’t wait to sign up again next year!!!” —Stracy Cohen-Peranteau
minutes of battling the waves, and Thomas ‘saving my life,’ I felt forced to retreat. One day, I will return to the scene of the crime…under better conditions! I slowly made my way back to transition and Mounting my bike was a joy, as I love the helped check the athletes in after the bike. planned route, and ride inland-coast-inland They helped themselves to some fluids in tranweekly. My fellow TCSD bike buddy James and sition and slowly began their run. Fatigue was I took off as the weather warmed, and the sun starting to set in. The run course was not for warmed our backs. Unfortunately, before the the faint-of-heart either. The report is that it half way point, I overcompensated as we had 1,142 feet of climbing (more than the La shared the bike lane, and experienced my first Jolla Half Marathon). We had aid stations set ‘eat the street’ collision with James. He stayed up at the Cove and the turn-around. Bethany up - I tumbled. We were only two miles from CVS, so James bandaged me up, and we continued the ride. Thank goodness for the awesome volunteers - there to refuel and encourage us. Back at LJ Shores, I learned that Gina had been taken to the hospital, and I thanked my lucky stars that my injuries were only major flesh wounds: elbows, knees, hip, fat lip....still able to ride and run! Partial showing of partipants and volunteers.
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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Meet the TCSD Swim Coaches As the winter- off season approaches, many of us triathletes will see a significant drop in mileage we put in on the bike and run. Many would like to give our bodies a break from the higher impact stress we endure during the spring, summer, and fall months. An increase in swimming during the “off season” is not only a prefect way to maintain fitness while lowering your chances of injury during the winter months, but also a time to improve your swim technique efficiency, strength and endurance. TCSD offers 2 weekly pool swim workouts at the Jewish Community Center. The workouts are at 7:30-8:45pm every Monday and Wednesday, all swim abilities are welcome. The workouts are split into 2 sections- 1 group that focuses strictly on stroke mechanics and technique and 1 group that works through a typical masters workout (which includes drills, kicking/pulling, distance and/or sprint interval sets). Additionally, we will be offering private lessons this winter. Our current swimmer clientele ranges from beginners to ex- collegiate swimmers. Swim punch cards are $5 for 1 swim, $15 for 5 swims, $25 for 10 swims. Nikee Pomper (Head Coach) Nikee began swimming and playing water polo at the age of 7 in the Chicago Park District league. She continued playing water polo competitively into her early 20s, earning 2 All American accolades. After taking a few years off from being in the water, she returned back to the pool coaching adult teams. She has coached a number of masters programs in Chicago, Colorado, San Francisco, and now in San Diego with TCSD. Nikee enjoys training and racing Ironman distance triathlons and will participating in Ironman Coeur D’Alene next spring. She pays her bills as an Event Planning Manager working on cause-related fundraising athletic events. Matt Short (Monday Coach) Matt was a 4-time Arizona State High School Champion and All-American and a member of the University of Arizona swimming team. He has coached age groupers, an Arizona State Champion high school team, an elite club team and a masters program in Tucson attended by many top professional triathletes. Matt is currently training for Ironman California. When he’s not training or coaching, he works as a corporate attorney representing emerging technology companies. He also enjoys surfing and riding his beach cruiser on the Mission Beach boardwalk.
Chad Homcheon (Monday Coach) Growing up in Thailand, there were three sports that Chad could have gone into: swimming, soccer and ping-pong. Choosing swimming was the right decision since he had no talent in the other two sports. He moved to the US at the age of 14 and continued swimming through high school, earning team MVPs and league MVPs as well as breaking league records in his events. Because Chad grew tired of fame and fortune from swimming, he decided not to continue at the college level. However, he couldn’t stay out for long. He returned to swimming soon after graduating from college and has been swimming even since. He also enjoys running and crashing while riding his bike. Rachel Gordon (Wednesday Coach) Lover of the La Jolla Cove swims, high elbows, and men in Speedos. Rachel is a rock climber, a triathlete stuck in T1, and now a JCC TCSD a swim coach. She has coached age groupers as well as instructed way too many hours of swim lessons. She enjoys helping new swimmers find their technique and experienced swimmers refine their technique. Rachel was a water baby at six months, a High School State Champion, a synchronized swimmer, a collegiate All-American, and now she is an open-water swimmer and triathlete in training. Rosanna Delurgio (Rotating Coach) Rosanna swam for the UCSD Tritons from 2001-2005. While there she earned 8 NCAA National Titles and broke the NCAA DII Records in both the 100 & 200 Breaststroke (which she still currently holds). During her senior year she was a finalist for the NCAA DII Woman of the Year Award. During her college career she went to the Olympic Trials in 2004 placing 20th. Post-grad she continued to compete and recently attended her second Olympic Trials in Omaha, NE. She currently is an independent nutrition and fitness trainer as well as a part-time assistant coach for the UCSD Tritons. Rosanna looks forward to training for her first sprint triathlon and helping others maximize their potential in the pool! If you are interested in checking out a practice, drop in one of the Monday or Wednesday practices, or contact Nikee Pomper at nikeepomper@gmail.com.
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NUTRITIONAL TIP: The ‘Buzz’ on Caffeine & Sports Performance One of the most well researched ergogenic aids in the world, caffeine, found in over 60 species of plants including coffee beans, tea leaves, cocoa beans, gaurana, and kola nuts, has quickly emerged as the ‘legal’ drug of choice for athletes. Beyond providing a ‘pick-me-up’ as a central nervous system stimulant, the latest research confirms that caffeine intake prior to and during both sprint and endurance-oriented workouts can dramatically improve performance. Read on to learn the science behind caffeine-spiked energy gels and drinks and how proper implementation of this drug in such products may allow you to perform faster and longer with less effort. Caffeine Makes You a Lean Mean Tri-Performing Machine Australian researchers recently found that even a small quantity of caffeine, specifically the amount in a single cup of coffee, may help you to exercise almost a third longer allowing you to burn more fat calories throughout the day. Concerned about hydration? Research has also confirmed that up to ~300 mg of caffeine will not pull fluids out of your cells and serves as an appropriate hydrating pre-workout beverage. On the contrary,
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By Kim Mueller, MS, RD
there were no fat-burning or performance benefits shown with water. Ever see me drinking a 20-ounce Diet Mountain Dew before a race? Now you know one reason why! Caffeine Allows You to Perform Faster Longer Eager to give the longer triathlons a try or earn a spot to the coveted IM World Championships in Kona? Researchers from Loughborough University in the U.K. and the Nestle Research Center in Switzerland recently discovered that cyclists provided an energy bar containing 45 grams of carbohydrate and 100 mg of caffeine prior to starting a 2.5 hour workout effort at 60% VO2max immediately proceeded by a time trial at 75% VO2max to exhaustion were able to cycle 27% longer during the time trial as compared to when provided an isocaloric energy bar containing no caffeine. Further data revealed the athletes were smarter or, shall I say, performed significantly better on a series of cognitive tests when ‘buzzed’. Caffeine Improves Sprint Performance Looking to take your speed to the next level? A 2008 study, Dr. Glaister & colleagues from St. Mary’s College in the U.K.
discovered ingestion of caffeine at a rate of 2.2 mg per lb of body weight 1 hour prior to a workout consisting of 12 x 30 meter sprints with 35 second recovery lead to delayed onset of muscle fatigue and a corresponding 1.4% reduction in sprint times as compared to the placebo. If 1.4% doesn’t sound significant to you, consider the differences in times for 1st and 2nd in the average sprint race. Furthermore, the fact that these athletes had a mere 35 seconds between the 12 repeats suggests a potential recovery benefit to allow for continued high work efforts over the duration of the workout. Caffeine Reduces Ratings of Perceived Effort (RPE) Ever wish you could just glide by your suffering competitor in seemingly less pain? Researchers from University of Illinois at Champaign-Urbana may have discovered how. Gliottoni & Moti (2008) found that ingestion of ~2.2 mg of caffeine per pound of body weight one hour prior to a 30 minute cycling effort at 80% peak aerobic capacity resulted in a large reduction in leg-muscle pain-intensity ratings compared to the caffeine-free placebo given to a group of 16 college-aged women. PRODUCT
CAFFEINE (mg)
Brewed coffee, drip method, 1 cup Instant coffee, 1 cup Brewed coffee, decaffeinated, 1 cup Espresso, 1 ounce shot Brewed tea, major US brands, 1 cup Brewed tea, imported, 1 cup Instant tea, 1 cup Iced tea, 1 cup Diet Mountain Dew, 1 cup Pepsi One, 1 cup Dark chocolate, semi-sweet, 1 ounce Power Gel, caffeinated, 1 packet Gu, caffeinated, 1 packet Red Bull, 1 cup
85 mg 75 mg 3 mg 40 mg 40 mg 60 mg 28 mg 25 mg 36 mg 20 mg 25-50 mg 20 mg 80 mg
ALERT: Research suggests that doses of caffeine up to 600 mg (~6 cups coffee) are relatively harmless to healthy individuals but some may experience undesirable side effects such as elevated heart rate, increased blood pressure, and anxiety and thus caffeine should be used with caution. Furthermore, Olympic or NCAA athletes need to be aware of caffeine doping thresholds (12 mcg/dL for IOC, 15 mcg/dL for NCAA) that generally peak at ~300 mg for a 135 lb runner.
WWW.TRICLUBSANDIEGO.ORG 19
Barely Legal Half-Ironman, continued played the ukulele at the Cove aid station, bringing smiles to the runners’ faces and adding to our Hawaiian theme. Plus, even though it was hilly, the course wound through the residential streets of La Jolla, with scenic views of the Pacific, so at at least the athletes could enjoy the view as they suffered. The Cove aid station volunteers gave me the call as the athletes headed toward the finish line. We all tensed up in excitement. As Dean Sprague came down the finish “chute”, we held up the tape for him to break. He did the limbo as he crossed the “finish line”, constructed out of traffic cones, brooms, a noodle, and lots of balloons. Each finisher got to break the tape, get a photo finish, and a finisher lei (á la Ironman Hawaii style). Also, the top 3 male and female finishers got Halloween masks! Everyone enjoyed the music and food (potluck style) and pizza afterwards.
The top male “finishers”, in their victory masks. It was a tremendously rewarding experience for me to organize. There were some bumps in the road, which forced me to think quickly on my feet, but despite it all, the event went very smoothly. The athletes and volunteers injected an enormous amount of positive energy into the event, and everyone pitched in to help. I’m hoping we can make this an annual event to celebrate Ironman Hawaii.
Dean Sprague 858.270.1605 dean@PedPowerPerformLab.com www.PedPowerPerformLab.com
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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PedPower - In depth Pedal Stroke Analysis FitForPower - In depth Bike Fitting, featuring Retül
Sponsor Spotlight: B&L Bicycles
VITALITY COLLEGE Better Massage Inc.
By Richard L. Duquette As we all know, bicycle shops draw customers into their store for unique reasons. Many customers are attracted to the B&L shop (off PCH 101 – near Fletcher Cove) for their repair and fitting services offered by Dan Rock, their modest bicycling & triathlon expert. I have known “Dano” for over 20 years and can attest to his true love of bicycling. Dano really listens to his customer’s needs, and then performs his magic. Besides his 30 years in the “business”, he’s won many State and local track and road (individual & team) titles. So, his Serotta bicycling fitting certificate is icing on the cake. He is backed by an ace team of mechanics, in B&L’s large service bay; who are quick to point out use of biodegradable “green” products.
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Scot Rittschof, of the Solana Beach store.
“one arm” Willey Stewart. B&L also sponsors several clubs (bicycling and triathlon) and offers them discounts. B&L even helps the YMCA with periodic flat repair and maintenance clinics. Next door to B&L, at Java Depot, you can caffeine up before one of the many group rides that leave from the store. Call for details (858) 481-4148. B&L also caters to women athletes. The staff is trained to address women’s cycling issues, the stores carry a wide range of women’s specific products, and B&L has one of the only female fit technicians in the area, Julia Uhlendorf. You canfind Julia at B&L’s “Sports Arena” shop (Rosecrans exit off I5 and I8). So, check out B&L at blbikes.com for all your bicycle, service and Triathlon Dan and Matt, full service mechanics and bike fitting. accessory needs. You should also know that B&L owner Scott Rittschof gives back to the community that supports him. B&L helps fit disabled athletes, including several disabled military personnel, through its long time support of the Challenged Athletes Foundation (CAF). For example, B&L created the shift system for
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Law Firm of Richard Duquette
By Clayton Griessmeyer
For those of you who don’t know him or didn’t see him racing at the various sprint triathlons this summer, Richard Duquette is a Carlsbad based attorney and sponsor of the Tri Club of San Diego. He and his wife Kim work together at the business which focuses on representing injured athletes. The two share a love for bicycling, and ride often as well as compete in running races and sprint triathlons. If you attend a local triathlon this spring or summer there is a good chance you will see the two. You may even get a chance to ask Richard about his two rides from San Diego to Cabo San Lucas or what it’s like to race the Hawaiian Ironman triathlon which he also completed twice. The Law Firm of Richard Duquette has been sponsoring TCSD for 20 years and has been representing athletes since 1983. Richard and his wife, Kim. When you step into the office, you will find persistence while working for him as a law not only the usual lawyer materials and books, clerk as I await my bar exam results). Another of Richard’s strengths in representbut also pictures of past triathlon and ing athletes is his ability to appreciate the duathlon greats on the wall and thank you notes from the athletes. There’s also a good change in lifestyle that can accompany a chance you may see a bicycle that was serious injury. As a fellow athlete and trial involved in a recent accident/injury hanging lawyer, he is able to accurately and effectively convey to a jury or insurance adjuster, the from the ceiling in the conference room. Richard enjoys working with triathletes and nature of your injuries and how the injury bicyclists because of his love for the sport and affects your livelihood. Because of his vast passion for helping the underdog. When a experience with biking, he is familiar with the person gets injured while riding a bike, it is mechanical parts of a bicycle, the terminology, very easy for them to be taken advantage of by and riding techniques. This knowledge and an insurance company. One of Richard’s experience allows Richard to speak to a jury or strengths as a trial lawyer of 24 years is in insurance adjuster in clear, common sense fighting for the injured athlete. He takes each language, and make them understand the acciclient’s case very personally and is very dent and injury from the rider’s point of view. In sum, this law firm and sponsor of TCSD is thorough in his representation. a great help to injured athletes. In fact, To draw an analogy, if you see Richard Richard gives back to the triathlon communiin court, or negotiating with an insurance company on behalf of an injured athlete, it’s ty by donating a portion of his fee to the challike watching Mark Allen drop Dave Scott at lenged athletes’ foundation and the TCSD. For mile 23 on the run and go on to win. Richard more information and helpful articles about keeps the pressure on the other side until they bicycle injuries/accidents and the law, see break down or give up. (I have witnessed his www.911law.com.
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