INSIDE THIS ISSUE
NOVEMBER 2009
TCSD Contacts Volunteer Members Board Members Event Calendar Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
NOVEMBER CLUB MEETING Date, Guest and Location still pending Check TCSD’s website for updates.
CONGRATULATIONS TCSD! 25 years and growing stronger & faster then ever. The largest and best triathlon club in the world.
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Member Profile New Members TCSD Conversation Race Discounts Friends Offering Discounts
5 6 7 8 10
Race Reports Cooking with KASHI Coaches Corner Product Review Know Your Rights!
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TriNews
I am a rock
By Barbara Javor
No, I’m not an island, though lately it feels that way. For the last quarter century, roads and structures, and I was unceremonihome has been a small plot of earth between the sidewalk and the curb next to a large parking lot located two blocks from the beach in San Diego County. In preparation for the fifth annual community triathlon today, the city spiffed up our little square of ground with some small plants encircled with carefully placed, matching sandstone rocks. We don’t really match—the sandstone and me—but I don’t mind that. It’s just that we have little in common except we’re all rocks. My present incarnation began in the Triassic period some 200 million years ago in volcanic mountains a few hundred miles from here. Most of that time I was locked up with my basalt-mates in my home on the range, where dinosaurs trod on us and giant insects burrowed in our cracks…but you don’t want to hear my stories of the good ol’ glory days, or do you? About a million years ago, erosion and uplift exposed my section of the old mountains, and I rocked and rolled down to the valley on my odyssey to the sea. I started the trek as a boulder, but now I’m a fist-size cobble with rough edges. Funny thing, I never made it all the way to the sea. I was on the coastal flood plain when humans built these
ously bulldozed and dropped where I am now. The ceaseless parade of cars, surfers, runners, and bicyclists are my sources of entertainment most of the time. But there’s nothing like the annual triathlon for real excitement. Being just a few feet from the driveway to the parking lot that serves as the transition area, I get to watch the bike and the run portions of the races from ankle level, noticing untied shoelaces, mismatched socks, uneven strides, and scofflaws who jump the curb. Rocks have very good memories—you might say they’re chiseled in stone—so we remember participants from year to year and check to see if they make the same mistakes or break the same rules. We couldn’t hear the gun go off to start the race on the beach—gosh, I’d love to see that someday—but shortly the chaos began in the transition area. The sandstone cobbles in our plot didn’t react to the hubbub of bicycles streaming out the driveway until a mountain bike took a shortcut and ran over some of the rocks and one of the little plants in our plot. “Hey!” the sandstone cobbles cried in unison in a subsonic tone only another rock or a super-sensitive seismograph might detect. continued on page 3
CONTACTS
AUGUST EVENT CALENDAR
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president Thomas Johnson at gatorman619@gmail.com Membership & Renewal Send 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. Membership Form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newletter. 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
NEWSLETTER STAFF AND INFORMATION
November Club Race November 17th, Saturday, 7am Location: Fiesta Island Distance: S 800m, B 12.5mi, R 4mi distances are approximate
Newbie/Networking Meeting Monthly, 1st Thursday, 6pm Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
November Club Meeting November date still pending Food: 5 pm - Speaker: 6pm Special Guest: TBD Location: TBD Check TCSD’s web site updated information.
SD Indoor Triathlon Series: Race 1 December 5th, fist wave 8am Location: WaveHouse Athletic Club Must pre-register! Visit www.PedPowerPerformLab.com for complete details
Always refer to the Tri Club’s website calendar for latest events and complete details.
BOARD MEMBERS President
Thomas Johnson
gatorman619@gmail.com
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Farah Hedwig
ftmirza2002@yahoo.com
Race Director
Brian Wrona
bswrona@gmail.com
Public Relations Director
David McMahon
mcmahonlive@gmail.com
(619) 987-8822
VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605
Steve Koci Farah Hedwig Dean Rosenberg Steve Tally
coaches@triclubsandiego.org ftmirza2002@yahoo.com coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Editor
Club Apparel
Devin Reilly
dpreilly@gmail.com
(619) 895-0687
Dawn Copenhaver dawnc1998@yahoo.com
Expo Coordinators
Sherry Ashbaugh Anne Fleming
sashbaugh@triclubsandiego.org afleming@triclubsandiego.org
(858) 337-8839
Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Dawn Copenhaver at dawnc1998@yahoo.com
Grand Prix (including Aqua & Duathlon) Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Ironman Coach(es)
Mike Drury Liam Thier
imcoach@pulseendurance.com imcoach@pulseendurance.com
Madonna Bentz
mbentz@triclubsandiego.com
Race Director, Triathlon
Ann Kelly Brian Wrona
triannsd@yahoo.com bswrona@gmail.com
Social Director
James Delliquanti
jamesdelliquanti@yahoo.com
Swim, Masters Coach
Nikee Pomper
nikeepomper@gmail.com
Editor in Chief Design & Production
Contributing Writers Sergio Borgus, Barbara Javor, Dean Sprague, and Craig Zelent. Special thanks to TCSD member’s Race Reports Newsletter Classifieds Contact David McMahon at mcmahonlive@gmail.com
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(619) 668-0066
New Members Publication Manager
(858) 349-5504
Race Director, Duathlon
Swim, Open Water Director Track Coach
Jim Vance
jvance@trainingbible.com
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
(970) 390-1645
continued on page 26
Snap a shot of any TCSD item (uniform, watter bottle, T-shirt...etc) in an interesting location and submit to myhideano@hotmail for possible publication.
away!” The bees would not let up. They buzzed near his face as he tried to head to the finish line at the end of the block. He turned and whirled to protect himself as other runners passed him and finished. A few minutes later, we relaxed our magnetic field and the bees dispersed. If stones could execute highfives, we would have shared the gestures. A short while later, the woman who dropped the gel packet approached our block. She was wearing headphones, a no-no for the race, but the marshals apparently hadn’t noticed. A few hundred meters back, the young lady who had changed her flat tire near us started to pick up the pace for a finish-line sprint. I liked her—she was the underdog with undeserved bad luck. As the woman with headphones neared our plot, we channeled our energy to the flies that had been feeding on the gu. This time the sandstone cobbles knew exactly what to do to send the flies to perform our bidding. They buzzed around her eyes, ears, and mouth. She swatted and waved her arms, knocking her headphones to the ground. A marshal rode by on a bike and told her she could be disqualified for wearing headphones. She paid no attention to him, instead cursed the flies that wouldn’t disperse. The marshal apparently thought the epithets were directed to him and he stopped to write down her race number. We waited until the racer who had had the flat tire passed us, and then relaxed the magnetic field that had organized the flies. Hundreds of feet pounded past us as the triathlon participants ended their races. The sandstone cobbles carried on and on about their role in the outcome of the triathlon, probably the most excitement in their existence since the water currents that had brought their sand grains together ten million years ago. They even told a lizard that darted around our plot in search of flies. “Why, in my day, we didn’t have only little lizards, but giant lizard dinosaurs—“ “We don’t want to hear about your glory days,” they told me in unison. I sighed as only a rock can sigh, and settled back down for what I thought would be a summer of surfers, cyclists, and runners. And to wait for next year’s triathlon. When you’ve been around for 200 million years, a year passes by quite quickly. I
A special feature for the newsletter and website.
“I see his race number,” I said. “We’ll get even later in the race.” “How?” the eight rocks around me asked in unison. “When I was part of a great basalt cliff overlooking a beautiful valley—“ “We don’t want to hear those old stories. Just tell us how we’ll get even. That poor little plant got crushed, and we’re no longer in a perfect circle.” “I’m working on a plan,” I said. Sensitive sandstone—go figure. The parade of hundreds of bicycles going out continued to amaze me. A few racers had their helmets on backwards, and a number of others couldn’t clip their shoes into the pedals. Two collided and fell over, blocking the driveway at one point. The most excitement came from the young lady who had a flat tire right next to our plot. I didn’t know women could use such colorful language! She entertained us for about fifteen minutes while she changed the tube. As the bicyclists returned, the sandstone cobbles pressed me for a plan of retribution. I noticed the little plant was wilting and I also wanted to seek revenge for the unwarranted assault on our plot. Sensing a weak aura in the circle of sandstone rocks surrounding the plants, I felt a sort of electromagnetic alignment that we might be able to use. Ancient human ceremonies used rock circles, but being humans, they didn’t understand how to harness the energy properly. I described my plan to the rocks, but they hardly understood. As basalt, I knew my iron had been lined up with Earth’s magnetic field at the time I lithified. Sandstones are hodge-podges of particles with little institutional memory of such force fields. “Think energy together,” I encouraged them. They did, but nothing happened. That is, until a runner dropped a gooey energy gel packet directly on the crushed plant. “Hey!” the rocks yelled in unison. They were ready to rock and roll if they hadn’t been stuck where they were. They noted the woman’s race number. I could feel their energy now, and together we channeled it as the first flies and bees flew to our plot to investigate the sticky, sweet gel. With our subsonic magnetic hum, we herded the insects, communicated the problem, and prayed to the rock gods they’d do our bidding. Then we waited. Our first target to return at the end of his run was the bicyclist who took the shortcut and ran over the plant. The bees swarmed around his face as he frantically waved to ward them away. “Ay! Go away! Go
Show us your TCSD Spirit!
I Am A Rock, continued
WWW. TRICLUBSANDIEGO.ORG 3
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TCSD WEEKLY WORKOUT CALENDAR MEMBER PROFILE BRANDON POE Member since: 2003
Monday 6:00 PM
Computrainer Cycling and ErgVideo
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Coastal Sports and Wellness. •
•
Location: Movin Shoes, Encinitas.
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
6:00 PM
Run Workout, 5 miles
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 Boardwalk. Meet at south jetty parking lot. •
Location: Carlsbad H.S. Track.
Advanced MTB Training
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com Location: Starting at Holland’s Bicycles.
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com
Favorite Race/Tri Event: Wildflower w/Santa Barbara Triathlon–Long Course a close 2nd.
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
florian.hedwig@sbbtral.com or surfingflo@gmail.com.
Friday 6:45 AM
•
Location: at Fletcher Cove
Saturday Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Favorite race/tri event: San Diego International / Xterra (any)
7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
PR/Best Race: Malibu Olympic ‘08, 2:19:05 Most Embarrassing or Disastrous Moment: May 2007 - Crashed mountain bike during Xterra and separated right shoulder.
Location: Meet at Starbucks
Sunday Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
Favorite local restaurant: Roberto's (Torrey Pines)
Best leg of a triathlon: Bike.
Ocean Swim in Solana Beach, in the water at 7am. (I-5, to Lomas Santa Fe west)
8:00 AM
When not training, I enjoy: Skiing, coaching soccer, enjoying my family. Before I became a triathlete: A Mathlete.
Location(s): varies, •
Status: Married, 3 Kids Occupation: Finance
Wednesday 5:30 PM
Age group: M 40-45
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
September 2007 - Crashed road bike in training and separated left shoulder, required 2 surgeries. My Equipment: Wetsuit: Xterra Vector2 Fullsuit Bike: Cervelo P3C with Zipp 606 Shoes: Shimano continued on page 6
WWW.TRICLUBSANDIEGO.ORG 5
REAL BEGINNERS’ BIKE RIDE MEMBER PROFILE, continued Equipment wish list: Sidi Carbon T2 bike shoes, Scott road bike, Xterra Vendetta wetsuit. Can’t Race Without: GU Best advice: Never eat anything larger than your head.
NEW MEMBERS Amy Abrams Cyrus Afkhampour Celeste Benham Shaun Boyte Craig Brisbane Heather Chamberlain
Sunday, November 22th, 8:30 am The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too!
Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride
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.
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.
Questions? Contact Dean and ’the Steve’s’ at coaches@triclubsandiego.org
Jeremy Clark Laurel Conly Laurel Conly Camille Cowne David Craig Brodey DeBorde Nicholas DeNezzo Lorna Dombrowski Lindsay Dunton Michael Ericson Chelsea Fenton Brian Fleming Peter Foeller Todd Futa
BEGINNERS’ MEETING & TRIATHLON 101 Monday, November 16th, 6:00 pm Attention beginners! This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to demystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions are fair game! NON-MEMBERS WELCOME! 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.
Jennifer Gin John Godden Jason Graves Janie Griswold Chris Hemphill
Congratulations IM Finishers! Congratulations to the following TCSD members who finished Ironman Wisconsin. And a special congratulations to Mac Brown who qualified for the 2010 Ironman Hawaii. Way to go Mac! You are all winners!
Stephen Hickey Joseph Higuera Melissa Houston
.
IM Wisconsin - September 21, 2009
Mac Brown Mark Simons Cheryl Ramancionis Sara Malm
Time 9:11:09 11:10:29 13:35:28 13:42:44
joseph israel Charles Jones David Jones continued page 7
Overall 8 236 1,268 1,332
Group 8/28 35/260 57/132 60/132
Age Rank Mpro M30-34 W30-34 W30-34
Swim 1:01 1:01 1:01 1:22
Bike 4:51 5:25 6:41 6:27
Run 3:11 4:30 5:43 5:35
2,176 Participants. Seconds and transitions not included.
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TCSD CONVERSATION
By Craig Zelent
I recently had the honor of talking triathlon with TCSD member J.P. Theberge who is now a 2x World Champion. J.P. won the Gold Medal at the ITU Triathlon World Championships in Vancouver, Canada 2008 and Gold Coast, Australia 2009. Please join me as we get to know this fast and humble man.
NEW MEMBERS, cont. Richard Joyce Linda Keach Kevin Kelly Katy Ladwig Cathlyn Lang
Craig: What was your sports background prior to triathlon?
Peter Leonard
J.P.: I wrestled in high school and college. It was where I was first introduced to endurance sports...we would often run 8 to 10 miles through the streets of Boston before practice, which in itself was an endurance feat all in preparation for 6 minutes of all-out exertion. There’s a reason they call wrestling the “hardest 6 minutes of your life”. After college I moved to San Francisco in an attempt to break into the world of advertising. I basically stayed in average shape by lifting weights and the occasional run on the treadmill. Not much of an endurance athlete. The only race I ever did in my 20’s was the Bay to Breakers in San Francisco, which I felt pretty good about since I had never raced before.
Nick Marovich
Craig: How did you lose your leg and how did you deal with that? J.P.: I had gotten rid of my motorcycle when I moved from Boston to California after college. Being without a bike was hard for me because it had been a big part of my self-identity. I promised myself I would get one as soon as I had a little money together. A tax refund a few years later and I suddenly found myself with enough money to fulfill my dream again...to become the “motorcycle guy” again. I was so excited to be riding again, and finally with a decent bike that I didn't have to push-start down Commonwealth Avenue while my girlfriend waited. It wasn't a Harley, but that would come, I reasoned. One evening after finishing up at the ad agency, I had agreed to go see the movie Donnie Brasco with my roommates who were actually old buddies from high school back in DC. I was running late. I wasn't paying attention and thought that I had the right of way, when I actually didn't. On the corner of
Nuria Maeshiro Megan Marshall John Martinez Sarah Mason Ninamarie Maspons Duste McDonald Patrick McNaughton Lorraine Nielsen Seann Parish Dana Pieper Andy Roberts Kim Robinson Josie Sarullo Jennifer Schmollinger
JP crossing the finish line at World's, Gold Coast.
Craig Schmollinger
Broadway and VanNess, one of the busiest intersections in San Fran, I was broadsided by a car and thrown from my bike. I landed 25 feet into the intersection on my back. I almost got run over by another car.
Pamela Scholefield
That evening, at the hospital, the decision was made to amputate the leg before gangrene set in and threatened my life even more. My wife (who was my girlfriend at the time) was with me when I had to make the very difficult decision. A group of my buddies sat in the waiting room fretting. 3 days later I awoke staring at a bulky cast that ended abruptly below my knee.
Kevin Tilden
The months that followed were grueling both mentally and physically. My world had been turned upside down. It affected every aspect of my life...my job, how I related to my friends, how I felt about myself, intimacy, my career plans, my relationship with my girlfriend, my view of the world, God, everything.
Sherri Venable
Alan Short Joseph Squire Leah Stickels Sinead Thornton Jeffrey Tomaszewski Robin Torre Tiffany Toth Clayton Treska L. Charlie Trottier Kimberly Truehart Jessica Vance James Wheeler Hannah Wilner Joel Winbigler Shawn Woodward Tina Yuan
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued TCSD RACE DISCOUNTS To get your TCSD club discount, some events require club members to use mail-in application and include a photocopy of TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Additionally, visit the clubs discount section on the web for additional details about discount codes. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nationall Championships). Discount: $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing Rock & Roll Marathon. Discount: $10 off Elite Racing Ventura County www.EliteSportsVC.com 2009 events: Camarillo Duathlon, Ventura Splash ’n Dash Series, Oxnard Splash ’n Dash Series. Discount: 10% discount. See TCSD’s website for discount code. Kathy Loper Events www.kathyloperevents.com At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Discount: $3 off all events. Klein and Clark Sports Productions April and November Desert Triathlon in Palm Springs. Discount: 10% off Koz Enterprises Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Discount: $5 off all events. continued page 9
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I was out of work for several long, restless months which did not do much for my selfesteem. The cocktail of medications I was taking for nerve and phantom pain combined with the shock of the trauma had the unfortunate side effect of making me feel like I was losing my mind for a little while (more than my usual self at least). The physical recovery was gradual and probably less of a challenge than the psychological recovery, although still difficult. Gradual steps forward, punctuated by steps backwards; new surgeries (a rather traumatic "revision" or in layman's terms, a re-amputation), going from no weight bearing on the prosthetic to light weight-bearing to one crutch, one cane and finally, one hungover morning after partying with my buddies, painless steps from the bedroom to the kitchen without my cane.
family in Argentina). I went to work for a large multinational market research company with offices in San Diego. By moving to SD I was able to reinvent myself and start anew. No one knew I was disabled. No one felt sorry for me at work. No nagging self-doubt that my coworkers might not trust me due to the tremendous trauma I had gone through. This was “all me” and I threw myself into my work. I also married my college sweetheart, Gigi, who stuck by me throughout it all.
Once I could walk painlessly without crutches, I pretty JP getting a legal assist from the water handlers at water out. much tried everything I could. About a year As I rose in the career ladder, I also started after the accident, I went to Lake Tahoe with packing on the pounds and losing focus of friends with the plan of just hanging out at the rental, goofing off with my other non-ski- what was important. My physical deterioration ing friend. After all my other buddies hit the was analogous for what was happening in my slopes, my friend Woody and I decided we life. I was focusing too much on work, travelshould try snowboarding. “Are you sure?” he ing nonstop all over Latin America and the US asked. I didn't have anything to lose, I rea- and disregarding the important things in my soned. We spent the day sliding down the life (my wife, my personal growth, etc.). I felt slopes at Squaw Valley on our asses for most of unhealthy and knew that it would affect my the day. By the end of the day, though, we disability as well (since volume changes in the were carving turns and I learned that I really stump are a major cause of pain and discomfort). I was now about 190 pounds, the heavdid not have any limits if I pushed myself. iest I had ever been (I wrestled 145 and 152 Craig: What was the series of events that led in high school and college so this seemed you to triathlon? excessive). J.P.: My accident forced me to go through a So I decided to run around the block. "I can transformation and a reawakening of a belief run, can’t I?” I wondered to myself. I had I've always had that nothing is insurmountrollerbladed extensively through hilly San able. I realized that, although I liked the Francisco, snowboarded Lake Tahoe and Vail, advertising business, this was not going to be hiked in Costa Rica, played tackle football at my path. I sought out, applied for, and was my wedding in Lake Sunapee, New Hampshire offered a job that would exploit my interna(and shattered my prosthetic in the process). tional, multicultural background (growing up Could I run? Apparently, I could, just not more in Nicaragua and Chile and my huge extended
than a couple of blocks before I was winded. I tried again, the next day and went a little further. Then the next day and the next, until I was regularly running 3 or 4 miles. I really enjoyed it. It made me feel invincible. “I can run! This is awesome” I thought to myself. After reading Bob Glover's, the Competitive Runner’s Handbook (and every issue of Runners World I could get hold of) I decided, “I’m going to try to run a half marathon.” It was 2002 and I paid my entry fee for the Camp Pendleton Half Marathon. I told everyone I was going to do it, so now I had to go through with it. When I finally ran it, I was amazed that I finished ahead of a number of Marines (mostly, the big muscular guys, not the svelte endurance junkies). I resolved that I would have to get better and beat some of the fast, skinny guys too! Craig: What was your first triathlon experience like? J.P.: After running a dozen or so half marathons and marathons, including New York, Boston, and the Rock and Roll Marathon, I was starting to run into a number of Challenged Athletes Foundation athletes. I went to a number of CAF events, and was pleasantly surprised. No self-pitying disabled people here. Just some pretty amazing challenged athletes who reminded me that there really are no limits, only self-imposed ones. Willy Stewart (also known as One Armed Willy) was very encouraging and thought I would be a good triathlete. So I signed up for the Mission Bay Triathlon. I did fairly well in the able bodied age group, which was surprising since I hadn't been cycling for very long. My next triathlon was California Half Ironman, five months later. Here, I learned the importance of preparation. In transition, the alan wrench I use to loosen my prosthetic to switch from the bike to the run, snapped abruptly. I didn't have a replacement. I ended up hopping up and down the transition area asking other racers for a bike tool. Now I carry two. I joined TCSD in those days to learn as much about triathlon as possible. The swims at Powerhouse Park were one of my favorite workouts...followed by a nice long ride. I can't get
away with training until noon on Sunday mornings these days. Gotta get it done before 9am so I can be the family guy. Craig: What are your strengths and weaknesses in the sport? J.P.: To me the biggest challenge in the sport is staying consistent and staying on your plan, no matter what else is going in your life. I run my own business now and have three kids under four years old. I try to train at least once every day but life sometimes gets in the way. When I was training for World's I maybe missed a couple days out of three or four months of training. My strongest sport is cycling. The only reason I know this is that my able bodied ranking is always higher on the bike than the other sports. I always feel fastest in the run, but my bike leg is always better. I’ve broken top 3 in my able bodied age group on the bike. I’m usually lower ranked in the run and my swim is the usually the worst of my disciplines. I train hard on the indoor trainer as well as on the road. I think that the lower impact of cycling allows me to push harder without as much tissue breakdown and pain on the stump. Running hard puts my stump through the meat grinder, so to speak, whereas cycling doesn't as much. Swimming is my weakness and I’ve determined it is due to lack of ocean swimming. My pool swims are very good. I swim great in the pool, with the nice and straight black lane lines to keep me from swerving. 1:20 per 100m turns into a 1:50 per 100m on race day for some reason. I used to go to all the TCSD swims on Sunday morning at Powerhouse Park. Now, since I try to get my workouts done before the kids are up, it is hard for me to escape for 8am swims on Sunday morning. I will be getting more ocean swims next season, that's for sure.
TCSD RACE DISCOUNTS Pacific Sports LLC Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. Discount: $10 off all events. Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Discount: Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC09. SilverMan Triathlon Half and Full ironman events. Lake Mead/Henderson, NV. Discount: $10.00 off. Must indicate USAT membership number and club affiliation. Use codes Full: silverclub09, Half: silverhalf09 Ventura Breath of Life Triathlon www.triforlife.com Discount: $10 off
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.
Craig: Where have you placed at each of the ITU World Championship races you have done?
Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case.
J.P.: I’ve raced in 4 world championships. Lausanne in 2006, Hamburg in 2007, Vancouver in 2008 and Gold Coast in 2009.
To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
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FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro felipetri@hotmail.com EnduranceZone.com www.fitstop-lab.com Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. ironguides (858) 558-1337 Contact: Sergio Borges sergio@ironguides.net Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com 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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RACE REPORTS: Mission Bay, the inaugural SD Triathlon Classic and IronKids National Championship. TCSD members were out in full force during the month of October. Enjoy the following members reports. Event: Mission Bay Triathlon Location: Ski Island/Mission Beach, CA Date: October 4th, 2009 William Best’s Race Report Division: M Clyds I was introduced to triathlons in 2007 when my neighbor challenged me to compete with him at the Mission Bay Triathlon. I don’t think he actually meant he wanted to race against me but seeing I’m very competitive by nature that’s the way I took it. Now, flash forward two years later, to the famed Mission Bay Triathlon. What’s on the line this time around isn’t bragging rights with my neighbor, it’s actually competing for “first place” in the 2009 San Diego Triathlon Points Series for Koz Enterprise. Heading into the final race of the season, I not only needed to win but I also needed to beat the current leader of the point series (Abel)…not an easy task or a likely outcome. The day started great. I woke up feeling good and headed down to the transition area at O dark hundred. I had the top down on my Wrangler and the tunes cranked up to get my head in the game. I arrived at the transition area and met with the usual gang of suspects, including Abel who I’d just been introduced to at Solana Beach a little earlier in the season. He said he’d been doing a lot of cycling and was feeling pretty good. I in return, told him my training had prepared me as well. I left out the part that I was a little doubtful seeing that I’d been traveling a bit for work and it had been difficult to squeeze in time to train effectively. Getting into the mind of my competitor has always been a slight edge component that has paid off exceptionally well. I can’t speak for Abel, but I have a feeling we always play a bit of cat and mouse when it comes to divulging how we feel on race day. Because of this, I
didn’t know exactly how prepared he was for the race. What I did know is he’s diligent about his preparation and is always determined to win. He’s aware of my split times as well as the other competitors in our division and he would plan his training in such a way to exploit our weaknesses to obtain the advantage necessary to win. I also knew he was aware I would do the same thing. We hung out for a while in the transition area and then headed down to the starting area. On our way there, Abel mentioned he saw that the race crew opened the racks closest to the bike exit/entry and jokingly said the thought had crossed his mind to move his bike in order to get an advantage. In the spirit of true competition, he left his bike where it was to make it a fair race. As we approached the starting area we split up and I looked around for a familiar face. I spotted another competitor in our division… Josh. Josh is a strong competitor and seeing that I do my homework, I knew he finished ahead of Abel in the past. Luckily for me, I had finished ahead of Josh in a prior race. The day was coming together. I was a bit anxious at the start and couldn’t wait to get this thing under way. All three of us were in eye shot of one another, each understanding what we needed to do individually to pull off a victory. The gun went off and we were racing. I went out strong, actually a little too strong. I tried to settle into my stroke but couldn’t get my breathing down. If I slowed down to get into a rhythm, I knew Josh and Abel would pass me and I couldn’t let that
happen. I swam about three quarters of the distance with my head above the water. It was terrible form but it worked. I wasn’t passed until just before we rounded the final buoy. Josh had inched me out and exited the water first. I didn’t see him at T1 but knew he was moving fast. Just as I slipped on my second cycling shoe Abel arrived at the rack. This helped kick me into gear and I sprinted out of T1. I mounted my bike, cranked on the pedals and was off. I looked up and saw Josh just ahead of me. My strategy at this point was to catch up and pass him hoping that he’d chase me all the way to the run where I figured I’d have an advantage on him. The only thing out of my control was whether or not Abel would catch us. He’s a strong cyclist and always passes me on the bike. I was hopeful it wouldn’t happen this time. My plan was working. I passed Josh early in the bike and the pursuit was on. Knowing that he was chasing me prompted me to ride harder and in my mind, I thought this would help prevent Abel from catching us. The thought grew stronger as we rode along the backside of Fiesta Island. I looked at my speedometer and noticed I was going 27 mph, (I must have been going downhill!). I wasn’t sure of my average speed but that didn’t matter. In my mind, I was going fast and today was the day Abel wasn’t going to catch me on the bike. I was wrong. As we came around the other side of the island I noticed a cyclist cruising by me on my left. I looked over and with a big smile on his face was Abel, effortlessly passing me by. I couldn’t believe it. I was determined not to let him out of my sights and was also praying that Josh was still in the hunt and would hang in there. Not to say he wasn’t capable. Coming into T2 Abel was stepping out of his shoes preparing to make a fast transition. I needed to do the same if I was going to keep the pressure on. As we dismounted our bikes, Abel’s shoe went flying out of his pedal. He hesitated for a split second as if contemplating to pick it up but continued to move forward. Josh suddenly appeared and entered T2 right behind Abel and directly in front of me. T2 was fast. I lost sight of Josh but knew he was behind us…just not how far. Abel and I
exited at the same time. The run was on. I told Abel to “kick ass” and then I kicked it into gear. I’d beaten Abel in the run at prior races, and seeing that I was feeling good, I had a compelling feeling I could beat him today. The unknown was Josh. How hard has he been training? Is he a fast runner? Where is he? These thoughts crossed my mind as I pushed on. I usually try not to look back but in this race I couldn’t resist. I needed to know where I was in relation to my competitors. A number of thoughts crossed my mind on the run but there was one that stuck. My daughters play soccer and I always tell them to play hard and at the end of the game, win or lose, they should feel proud about how they played and know they left nothing on the field. I applied this to myself and gave it everything I had. The finish line was in sight. My wife and daughters were there cheering me on and I sprinted across the finish line (at least it felt like I was sprinting). Now the wait began. I stood at the end of the shoot waiting for Josh or Abel to turn the corner and cross the finish line. My race season was in their hands and there was nothing I could do. A minute went by and I saw Josh turn the corner. I immediately looked behind him expecting to see Abel and a sprint to the finish. Very lucky for me, he wasn’t there. Seconds later, Josh crossed the finish line enabling me to win the 2009 San Diego Triathlon Point Series in the Clydesdale Division! I never did get the opportunity to race my neighbor at the 2007 Mission Bay Triathlon. He broke a toe just prior to the race and was unable to compete. Although he didn’t give me the chance to win those bragging rights, I’d like to thank him for introducing me to the sport. If it weren’t for that initial challenge, I wouldn’t have learned about triathlon and the Clydesdale Division. Competition in the Clydesdale Division isn’t as easy as people may think. For example - in the sprint races this year, the top three finishers in the Clydesdale Division have consistently placed in the top 15% overall. At Mission Bay, we placed in the top 5% overall which is impressive by any standard (at least I think
FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 www.Fuel-Factor.com kim@Fuel-Factor.com Discount: 10% on nutrition services with TCSD card. NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product. continued on page 12
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Race Reports, continued FRIENDS OF TCSD OFFERING DISCOUNTS SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 15% off your order with code “TCSD15” at www.saltstick.com
so). We’ve also consistently placed in the top 10 of our respective age groups. Not bad for a group of guys that are perceived to be overweight, beer drinking, back of the pack, donut eaters! As for me, what lies ahead…do I move on to the 40+ Clydesdale Division, the 40-44 Age Group…I’m thinking and will get back to you (and my wife) on that one.
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. 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. continued on page 13
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Event: Mission Bay Triathlon Jessica Wexler’ Race Report Division: W 30-34 About three years ago when I first moved to San Diego I signed up for this race and ended up not doing it. I couldn't let that happen again this year but I admit I had a ‘whatever’ attitude towards the race on race day. I find October races hard to motivate for. No long summer training nights with friends and a change in the weather are just some of the reasons. That being said, I am glad that I had some sort of goal to work towards. Nutrition: Breakfast: 1 PBJ flat bread sandwich and 1 Snickers Marathon Bar. Pre-Swim: 1 Chocolate Gu. I meant to take another at T1 but forgot. Bike: 1 Bottle mixed with the Orange Heed from the race goodie bag. Run: A couple of sips of sports drink from the fuel station. Post Race: Banana, Protein Shake, Muffin. Next time I need to eat more. I was ravenous about 2 hours later. Race Day: I arrived at the race site at 5:30 a.m. (also known as Dark O’ thirty). There were
still plenty of spaces left in the lot and made a mental note that this was a good time to arrive again next year. I was also able to get the second slot on my wave rack, as the first slot had racked the night before. Then I showed a couple of tri-newbies how to setup their transition area and met up with some friends who were also doing the race. I got a laugh when my friend's 15 year old daughter was accidentally body marked as a Clydesdale. She ended up coming in 3rd in her first race (good job Natasha!). I will say that I was dismayed that the transition area staff were letting a lot of people in who were not athletes. Swim: The water was warmer than expected for this time of year. I was shocked to see one of the racers in my wave put on a snorkel right before the horn blew. Hopefully she had a good excuse! I swam better than I expected and didn't really have to do much sighting by just keeping swimmers in my line of vision when I was breathing. I was however a bit concerned with my accidental gulp of bay water and how I might feel later on. Bike: I enjoyed the bike course but was surprised by the strength of the headwinds on Fiesta Island. Too bad we weren't riding the other way. I was also surprised by the bridge (hill climb). It pays to do some pre-race reconaissance which I neglected this time around. I was surprised by the sheer number of people racing on cruiser bikes. I bet they were wishing it was a draft-legal race! Run: Since I haven't done a brick workout in about two months I shouldn't be surprised that I felt like I was running on two wooden pegs right from my dismount. I was wishing away the pain as everyone that I passed on the bike course was passing me on the run. I finally loosened up on mile 3 of the run just in time to bring it home across the finish line. Yay! It was a fun race! Special Thanks: Arch Fuston (Active Network) and Colleen Barnett (Queen Bee Sports) for all of your training and encouragement this year.
Image courtesy brightroom.com
Event: San Diego Triathlon Classic Date: October 10, 2009 Location: San Diego, CA Gerry Forman’s Race Report Division: M 70-74 I had the opportunity to participate in the first ever San Diego Triathlon Classic on Saturday, October 10 and what a great race it was! I’d like to share with you my experiences surrounding the event. I am fairly new to the sport having completed my first triathlon at Mission Bay one year ago. Since then I have done 7 triathlons. All of my races have been sprints with the exception of SDIT, where I did the olympic course. When I signed up for the San Diego Classic I was hesitant on attempting the olympic distance having just completed the mission bay sprint 6 days earlier. I wasn’t sure how this old body would hold up. Next year, it’s the olympic distance for sure! I arrived Friday around 11am to work with the Moment Cycle folks to help set things up. When I arrived there were already lots of volunteers working hard, but I must admit that my first reaction was that there was way too much work still to be done before registration was to begin at 2pm. Banners had to be put up, canopies and tables organized, boxes of t-shirts opened and organized, etc etc. However, everything was well thought out and organized and Rachel, Lynne and everyone else at Moment Cycle, along with the TCSD folks and many other volunteers pulled it off and started checking folks in right at 2pm. When I saw the first people checking in at registration, the first thing I noticed was the swim caps were already in the envelopes. Great idea! The next thing I noticed is that these were the first swim caps that I had ever seen without Brian Long’s name on them! I then moved to the tables and helped hand out t-shirts. This was the most fun I have had in ages! Our team of Heather, Sammy and I had a blast. Everyone was pleasantly surprised
to get two shirts with one being a great technical tee. I left around 4pm to head home to valley center. Friday night was spent doing the normal stuff. Wanted to eat right, pack my stuff up (I always use Dean Rosenberg’s check list that I got at my first transition clinic last year) and then get a good nights rest. Got up around 3am to make sure that I had time to take Milo out for her duties then left for the race around 4am. Long drive from valley center. When I arrived at 4:45am, there was lots of parking and ton’s of grass! How nice is that! portapottys identified for #1 and #2. Another first and great idea! The transistion area opened right at 5am and as everyone started arriving, the common statement was “wow, great to be on grass with lots of room!” Then the Marine Corps band started playing! How cool is that! After setting up my bike, I then went to check out the swim in/out, bike in/out and run/in out areas. I felt like Steve Tally and the other beginner coaches were watching me to make sure I did everything that they had taught me! When I saw the swim in/out my first reaction was: “where is the ramp?” But, after reviewing the stairs, swim start area etc, I started getting pretty excited about doing things a new and different way. A lot of people expressed concern at first but later as it got lighter most were comfortable with things. I heard no complaints later. Back in transition, I was pleased to hear a number of announcements about how much time we had before it would be necessary to leave the transition. And, they were right on time! Everyone started leaving the area at
FRIENDS OF TCSD OFFERING DISCOUNTS Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd Encintias, CA 92024 (760) 944-3787, (203) 762-7578 john@johnhowardsports.com www.johnhowardsports.com Discount: 10% on Bike Position Analysis. MHS-Works The Bicycle Doctor and Quality building Maintenance & Repair Contact: Matt Sparks www.MHS-WORKS.com (619) 756-3756 Discount: 10% Discount off labor. San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
MASSAGE & PHYSICAL THERAPY
B&L Bike and Sports Contact: Scott Porter SPorter@blbikes.com • www.blbikes.com Discount: 10% off soft goods excluding labor, Zipp, Hed or Oakley products. Cassdiy’s Massage Clinic Contact: Chris Cassidy (858) 450-4456 • www.cassidysclinic.com Discount: 10% off services.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd., San Diego, CA 92111 (858) 715-1517 • www.hi-techbikes.com Discount: 15% off soft goods, 10% off hard goods.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A, San Diego, CA 92107 (619) 523-BIKE • www.momentcyclesport.com Discount: 10% off everything excluding labor, 15% off clothing.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 • www.pulseendurance.com Discount: 10% off to TSCD members.
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Arch Molds Contact: Andrew Slatter 7975 Dunbrook Rd., Ste. J, San Diego, CA 92126 (800) 930-2724 • www.archmolds.com Discount: 20% off, discount code available on TCSD Member Discount web page.
Art of Tri Contact: Toby toby@artoftri.com • www.artoftri.com Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Rd., Ste. F, San Diego, CA 92123 (858) 279-5570 • www.rehabunited.com Discount: 10% off services.
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University City Physical Therapy Contact: Gino Cinco (858) 452-0282 • www.ucpt.com gino@functionsmart.com Discount: 10% off cash payments.
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Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses, discount code available on TCSD Member Discount web page.
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Sable WaterOptics Contact: Paul or Phil 577 Kingston Road, Suite 208 Onataio, Canada 888-516-4831 • www.sablewateroptics.com Discount: Available thru Hi-Tech Bikes
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RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323, San Diego, CA 92117 (619) 793-5877 • www.runjunk.com Robert@runjunk.com Discount: 5% off all products, use code TCSD.
OTHER SPONSORS
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/ in the name of any injured TCSD member.
BRIAN
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IRONMAN Organic Coffee www.mdotcoffee.com Discount: 25% off, code available on TCSD Member Discount web page.
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Wetsuitrental.com Contact: Patty McCann-Stokes (360) 297-1818 Kristina@wetsuitrental.com
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COOKING W/KASHI速: Kashi速 Pilaf Stuffed Tomatoes Makes 4 Servings Cooking time: 25 minutes (active), 1 hour (total) Ingredients 2 large organic beefsteak tomatoes 2 tablespoons extra virgin olive oil 2 tablespoons minced shallots 1 clove minced garlic 1/2 cup organic frozen spinach, defrosted, drained and chopped 1 teaspoon minced fresh oregano 1 package Kashi速 Original 7 Whole Grain Instant Pilaf 3 tablespoons Parmigiano Reggiano cheese 1 teaspoon kosher salt black pepper to taste Directions n Preheat oven to 325属F. n Wash tomatoes and slice in half. Using a small spoon, carefully scoop out seeds and pulp without breaking the
tomato apart. (When dish is complete, halved tomatoes will be the serving
n
n
container.) With a clean kitchen or paper towel, carefully blot-dry the insides of the tomatoes and then place on a lightly oiled roasting dish. Season the insides of the tomatoes with a pinch of salt and some black pepper. In a saute pan over medium-high heat, add 1 tablespoon of olive oil, shallots and garlic. Cook mixture for 1 minute. Then add spinach, fresh oregano and Kashi Instant Pilaf. Cook mixture for 3-4 minutes, stirring often. When done, transfer into a heatproof work bowl. Add Parmigiano Reggiano cheese, 1 tablespoon olive oil, salt and pepper. Mix well. Spoon mixture into 4 tomato
halves, packing tightly. Place roasting dish into oven and cook for 25 minutes. Remove from oven and let it cool for 20 minutes before serving. Nutrition Facts Serving size: 1/2 stuffed tomato Calories 380 Total Fat 11g Saturated Fat 2.5g Cholesterol 6mg, Sodium 687mg Total Carbohydrates 61.4g Dietary Fiber 7.7g Sugars 2.7g Protein 11.7g Vitamin A 21% Vitamin C 22% Calcium 12% Iron 16%
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The official social network for IRONMAN and all things triathlon.
www.Finishline-Multisport.com Their mission is to expand awareness and grow participation in endurance sports by providing information, resources and services while at the same time reaching out and giving back to the community.
COACHES CORNER: Performance - Forget Numbers, Use Your Perception! In my 20 years of experience as athlete and coach, I've been through all the tri trends, different training methods and lastly hooked to all the fancy gadgets used as tools for training. Not until a few years ago that I learned about the different way of training, based on developing perception and body awareness, called “The Method” My first eye opener happened when racing Ironman Japan in 1997. I had relied all my training on my heart rate monitor, had all my training zones set for bike and run so I was ready to go. Unfortunately, on race day, as I was getting my fancy HR monitor ready, the battery died. If the pre-race anxiety wasn’t enough, now I had to add one more stress how am I going to pace myself without the HR monitor??? Needless to say, I had a sub par performance as I rode like Lance for the first 40 miles of the windy course and paid a very high price for it. I finished the race and was immediately sent to the medical tent. I guess back then, I had such a strong belief in HR Zone training that all I could blame was my HR monitor, never my inability of pacing or perceiving the exertion correctly. A good perception of effort would have lead me to a good race and a healthier finish. At that point I did not know I was a slave of my HR monitor. According to Wikipedia: Perception is defined as the process of attaining awareness or understanding of sensory information. For us athletes, it means the ability of reading the signs of our body, detecting effort. When using HR monitor, GPS or powermeter, we’re following numbers, not what our body is telling us. Contrary to the numbers given by the gadgets, perception for specific effort won’t change. For example, if you’re running easy, you're following the perception of effort that appears to be easy to you, no matter if you're fit or not, easy will always be easy. But if you're following your HR monitor for example, depending on your level of fitness, stress, fatigue, health and all other possible variables that we know influence our HR, it could read
By Sergio Borges
plus or minus 20 beats per minute! So training by HR at this point could lead you to train too hard or too slow... Same thing applies to pace or power if it’s on the bike. If you train without any gadget, you’re “forced” to pay attention and to be aware of how your body reacts to the effort, as nothing is “guiding” you anymore. At this point, your perception will tell if the effort feels easy, moderate, comfortable/uncomfortable or hard. How fast you're training, will vary depending on the level of fatigue, so pace would also be inaccurate to measure effort. Another great advantage of training purely by perception is the ability to focus on your form and technique as you're more aware of how your body is moving (no distractions). For example, you can run a 6 min./mile and the effort feels comfortable but if you’re fatigued, this effort could feel hard. So what effort are you suppose to train at? If you follow your perception, you’ll always be training at the right intensity. In this case, comfortable that is 6 min./mile one day, could be 6:30 min./mile anther day. Human body is not a precise machine that we can give numbers to be followed. The body can react differently every day, so you might consider developing perception and awareness to better understand yourself and race faster! Sergio Borges is a Senior Coach with Ironguides, www.ironguides.net. He is also a Level III USA Triathlon coach and Level II USA Cycling coach who has spent over 15 years studying the science of triathlon training.
“Science is nothing but developed perception, interpreted intent, common sense rounded out and minutely articulated.”
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Race Reports, continued 6:20 and headed over to the swim start. It was still dark! However, as the volunteers started getting everyone in place, and the first wave was started, it was a beautiful, clear morning and the buoys were easy to see. I was in wave 6 and was scheduled to start at 6:47. We were the first sprint group following all the olympic participants. It was nice to start a race for once before people were finishing! The swim started off well, but when I headed under the bridge it seemed to be longer than 750m. I’m not sure of the exact distance, and it doesn’t really matter, everyone did the same distance. Getting out of the water and up the stairs was easy enough. Arriving in transistion, it’s was fun to see a couple of bikes still there of people close to my age group. However, I knew they would pass me on the bike or run. Sure enough, about 1/2 mile in goes Jacque Harvey. He went by me so fast, my new bike just shuddered. I felt pretty good on the bike by the second mile and was looking forward to the “hill” since I had been training on Torrey Pines and going to doc John’s Computrainer Classes on a weekly basis. The hill still hurt but it was hurting everyone around me just as much, if not more. We had views of the ocean going up
the hill, and then spectacular views at the top. Later, during the ride, it was really fun to see the pros and others on the olympic distance passing us. This gave us a chance to yell out to offer encouragement and yell “go tri club” when I saw friends. Then it was down the hill as fast as your nerves would allow and back in to transistion to begin the run. Where else can you run around a big navy ship?, then enjoy the fun of running out and back on the dirtpath along the fence and harbor. What a nice change that was from normally running on cement! Plus, once again you could smile, yell encouragement, or as I did, yell a challenge that someone couldn’t pass you before the end of the race, and then have them pat you on the back as they run by saying “nice going old man!” I loved it! Then, as we neared the finish, you could hear everyone yelling, “way to go Tri Club!”, people sitting in bleachers cheering you on. (when was the last time you ran by bleachers at the finish?). As we crossed the finish line we were presented with a great finishers medal, a 3” long surfboard, with a bottle opener! A classy and innovative medal. I heard many compliments about that. I know that they ran out of finisher medals before the final continued on page 20
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Race Reports, continued
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finishers but everyone was assured they would get one in the mail. The post-race food was awesome and plentyful. The FRS energy drink crew had plenty to share too. The volunteers were well organized in getting us through the food lines quickly. Awards were well done with Brian Williams from Rehab United giving Mike Reilly a run for his money. Comments I heard after the race were: Great technical tee, lots of parking, best transistion area ever at a race, marine band playing was really neat, plenty of good food, great finishers medals, and beautiful course. and number one complement heard: Great volunteers and lots of them! Another nice surprise: Complete race results, in color within hours of finishing! So, if you did the race with me I’m sure you can add a number of other things I missed. If you didn’t do the race, then you better sign up when it’s announced for next year, because I’m sure it will sell out! Thanks JT, Cory, Lynne, Rachel, Dave (Moment Cycle Sport crew) and the many volunteer for putting on the only USAT sanctioned olympic distance triathlon in San Diego…what a great job they did. Event: IronKids National Championship Date: October 4, 2009 Location: Tuscon, AZ Athletes: Dakota and Katelyn Thomas report as told by their mom, Debbie. My children Dakota Thomas 12 and Katelyn Thomas 9 had a great time at IronKids San Diego, IronKids Arizona and IronKids Nationals. While there were some ups and downs in each of the races, my kids had a great time. In all three of the races they made
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friends from different states and have even run into some of them at different triathlons. One of the bad things that happened at IronKids Arizona is that one of my childrens friends came with us to compete in her first triathlon, and was involved in a bike accident with another racer. The rest of Saturday and at Nationals on Sunday had racers and parents coming up to me and my children asking how she was. I was so proud of this group of kids who actually took the time to care about someone they didn’t know. It’s the same with cheering on other racers. I was out there cheering for friends my children had made and heard their parents out there cheering for mine. It’s kind of like a class reunion when your kids go to these travel races, they hope
Image courtesy ASIphoto.com
Nutritional
all the way there that certain people will also be there, and then they run around the venue looking for friends. If anyone is looking for a triathlon for their children to start with, IronKids is the way to go. The qualifing races have children of all abilities, there are beginners and kids who train with triathlon teams. There was a boy at IronKids Arizona who had training wheels on his bike. IronKids Nationals is a little different since it consists of the top five boys and top 5 girls from each age at each qualifing race. If my daughter is lucky enough to qualify again next year, I will make sure that she has a road bike for Nationals.
PRODUCT REVIEW: Polar CS600X with W.I.N.D. Cyclometer I have been using Polar's cs600x with W.I.N.D. on one of my bikes for about 4 months. I chose this over a PowerTap because of it’s ablity to determine power and display cycling efficiency, left/right balance, and pedaling index. Since it is a Polar, I knew it would also have all the features to capture and chart heart rate information. There is an optional GPS feature, but I did not opt for that feature. I often ride indoors on a CompuTrainer that has similar measurements and have found them to be very helpful in improving my pedal stroke efficiency and power production. The Polar cs600x with W.I.N.D. is like a portable CompuTrainer. Polar’s power technology is detected by chain speed and tension. Where PowerTap measures power at the rear hub, SRM measures power at the bottom bracket/crank and CompuTrainer uses rear wheel resistance. Those units cost quite a bit more, are not easy to transfer from one bike to another or require their own special wheel. Polar’s pedaling index (PI) measures the evenness of power output throughout each pedal rotation by comparing your power output at its minimum and maximum levels. A higher PI value indicates power was produced evenly throughout the pedal rotation...good power. If the PI is low, below 15%, one can instantly adjust your pedal stroke and see how it effects the PI value, scrape more across the bottom of the stroke, lift more on the back side, adjust the timeing of your “scrape and kick”...etc. My highest value so far is 75% on an uphill climb, typically my rides average 22%. Back in May, I installed the system which includes a battery case, power/ cadence sensor, chain speed sensor and, of course, the handle bar display unit. The handle bar unit is wireless, but the other components need to be wired together. It is fairly straight forward to install when following the directions. However, I had to use my own washer and nut to install
the chain sensor to avoid interference with the rear derailleur. Initially I did not have those connecting wires cleanly tucked or taped away
power measurement is relative to each specific measuring device. One should not compare numbers from one device to another. They each have their own characteristics, as long as the power device is consistent that is important. I am still woking on generating and maintain a high PI value. The cs600x has multiple customizable screen options that can be scrolled thru. Set up to see heart rate, power, incline/ declined, altitude, temperature, speed/distance, cadence, over 90 different combinations. During an event, my main display is set to view cadance, wattage and pedaling index. When finished riding, the data can be review on the bike display unit or for complete data analysis uploaded to one’s computer via the display unit’s built Polar CS600X with W.I.N.D. system, battery pack, infared link. Polar has its own chain tension pickup and IrDA link not shown. ProTrainer Software for tracking and but have since clefixed that. After com- planning ones workouts, which is included pleting the installation and syncing up with the system. It is very detailed and the components I knew instantly there thorough. One could spend hours interwas a problem. The power/cadence sensor preting the data if one wanted to. was not working, It sporadically picked up I did send the system back to Polar and the cadence and power. The speed sensor they returned it in working order 3 weeks worked instantly. I called Polar customer later. The batteries for the power/cadence support for advice but their suggestions sensor lasted about 50 hours of riding and did not work. I knew I had to send it back are user replaceable (2AAA batteries). for replacement or to be fixed but decided This is one of the best cycling training to keep for a while to see if it would devices out there and the only device that “magically” fix itself. I was heading out of gives real time pedaling index, efficiency town for a race and needed a bike comrating, and l/r power balance and power. puter. These are important values to consider For my races at the Pacific Crest Festival and evaluate in becoming a better cyclist. I wanted to see how much power I was Power output is important but knowing producing and if my pedaling efficiency and making “good/effecient” power is was as good in the real world as it was on even better. The Polar cs600x with Power my CompuTrainer. The cadence and power retails for approximately $710. Visit magically started working halfway on the www.polarusa.com for complete product bike course. Left/Right power indicators details and other Polar products. were right there measuring between 48 to 52% each side...a good sigh. The power/ Reviewed by Dean Sprague, owner wattage output also showed values of PedPowerPerform Lab, featuring Retül (3D what I was expecting and usually race at, Motion Capture) and F.I.S.T Certified. 113 to 240. One must remember that
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KNOW YOUR RIGHTS! When Is a Turning Movement Illegal? Turning movements not only include the typical 90º turning movement, but also lane changes. California Vehicle Code §22107 states: “No person shall turn a vehicle from a direct course or move right or left upon a roadway until such movement can be made with reasonable safety and then only after the giving of an appropriate signal in the manner provided in this chapter in the event any other vehicle may be affected by the movement.” Thus, any turning movement or lane change that causes an accident may be considered illegal because it was not made “with reasonable safety.” Since this code section does not state “motor vehicle,” the term “vehicle” as used in this section includes a bicycle. The code also requires the use of turn signals if any other vehicle (including a bicycle) may be affected by the turning movement. It is good to get into the habit of signaling all of the time, not just
right turn
By Richard L. Duquette
slow or stop
when alerting others of your turning movement. One could argue that if there are no other cars on the road, you can turn without using any signals. But how many times have you heard someone say, “I didn’t see the other car,” just after an accident occurred? The California Driver Handbook concurs: "Signal even when you don’t see any vehicles around you. The vehicle you don’t see might hit you." Further, with more and more hybrid vehicles on the road, a bicyclist may not hear
these often quiet vehicles approaching from behind, so habitual signaling may alert a vehicle you are unaware of. Signal as a matter of law, of courtesy, and of self protection. For bicyclists, there are two ways to make a left turn: 1. The same as a motor vehicle: signal, move into left turn the left lane when safe to do so, and turn left after yielding to any oncoming traffic. 2. As a pedestrian: Dismount and walk your bike across when safe to cross. Any signal of intention to turn right or left shall be given continuously during the last 100 feet traveled by the vehicle before turning (Vehicle Code §22108). After you signal your intention, you are not automatically entitled to make the maneuver. It’s necessary to be sure that the place you intend to go is not already occupied. Make sure it's clear before you move. Look back before you pass or merge. A rearview mirror is a good idea, but don't rely on it alone. Richard L. Duquette, Esq. is a local Carlsbad, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. Visit www.911law.com for additional articles and information to protect your rights. He can be reached via email at rduquete@911law.com and phone (760) 730-0500.
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TCSD Conversation, continued Lausanne was my first time at World’s. My main competitor, Paul Martin was not present and I ended up taking Silver about 1:30 behind an Austrian below knee amputee, who I didn't even know was ahead of me. I thought I had won the race. This taught me to assess my competition before the race. Hamburg was my second try. I spent the day before the race walking around Hamburg and catching up with an old friend of mine from Chile who I grew up with and was now living in Germany. I failed to properly assess the swim course and ended up missing a buoy and had to swim all the way back around it to avoid being DQ’d. I lost 3 minutes in the leg where I was already pretty slow. I took fourth. This taught me to scout the course BEFORE the race, rather than just jump in and try to figure it out. Vancouver was a challenging race. People were being hospitalized with hypothermia and the swim course was cut short (and then cancelled, after my wave). I had an epic bike despite the very hilly course. I won this race and earned my first Gold medal. Craig: The Gold Coast race just happened on September 12. Please take us through that race. J.P.: Then, this last race in Australia, I had the most challenging field ever. Paul Martin (Team USA) and Rivaldo Martins (from Brazil) were longtime rivals who were now gunning for me. Both have world records in the Ironman and in Olympic distance. Both are cyclists who have competed in the Paralympics. Neither were present in Vancouver. I really didn't want my win in Vancouver to be a fluke just because the big boys didn't show up. I had to beat them in Australia so I could confidently say I was the fastest amputee triathlete in the world–something I didn't think I could say after last year's win.
Rivaldo smoked everyone out of the water and really was out of sight most of the race. He had a 6 minute lead on me. After the bike transition I felt very deflated because I hadn't caught Rivaldo and I was barely able to hold off the Austrian newcomer, Ernst Scheiber. He caught me and passed me a number of times and entered transition a second behind me. I saw Rivaldo at the first turnaround and he was so far ahead of me (about 3 minutes). People were yelling at me, including my wife screaming ”get the Brazilian” while holding up my 2 year old. My team manager, Peter Harsch, kept telling me that I was closing the gap, but he wasn’t even visible to me. Finally, at around mile 4, I finally caught sight of him and saw that he was slowing down. The last turnaround, he was closer than ever and I knew that it wasn‘t out of the question to beat him.
cripple guy. I basically have to train twice as hard as the able-bodied age groupers, just to get into the top 10 of my age group. I also have a pretty competitive nature (grew up with two brothers, also very competitive) and always liked to push
I won the race and beat Rivaldo by over one and a half minutes, having JP catching up with his three kids after winning overcome a 6 minute deficit. It was worlds, all wearing Team Papa shirts. awesome. Paul sort of blew up and didn't even place, which surprised me. Me, myself to see how far I could go. Being Rivaldo then Ernst, were on the podium at disabled makes me even more competitive because I don't want to be beat by the the award ceremony. Craig: It takes a big sacrifice to get to able-bodied athletes (or normies, as we affectionately call them in the disabled your level. Why do you do it? sports world). J.P.: I think it comes from trying to prove to myself that I am not less than other Craig: What are your future goals for the people just because I'm missing a limb. sport? Obviously, those of us who are disabled J.P.: I’m one of 6 members of USA are aware that we are not the same as Triathlon’s Paralympic Development other people. We are asymmetrical or dif- Committee. This committee was created a ferent in some way and do not fit the def- few years back (and headed by hard-headinition of a “physically normal” person. I ed, determined arm amputee, Jon Beeson) think pushing myself to compete at high- to further the sport of triathlon and er levels and ultimately at the level of attempt to get it listed as an official able bodied athletes is my way of over- Paralympic sport. We’ve come a long way compensating for what subconsciously I and it looks like the sport will be official feel is a deficit. I guess, deep down either in London 2012 or Rio 2016. inside, I think that if I didn't push so over Triathlon is the perfect sport to showcase the top, people would just see me as the continued on page 24
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TCSD Conversation, continued the abilities of disabled athletes: it incorporates disparate sports and disciplines and shares the same course that the elite athletes will be using. At World’s we’ve had up to 60 athletes competing from 20+ countries. Blind athletes (blinkies), one armed guys (wingers), above and below knee amputees (hoppers), wheelies (handcycle) and les autres (the others) comprise the field. It always blows me away when I see people drop out of a wheel chair directly into the water to swim their asses off and then handcycle and wheel their way through the course. But in reality, my goal for the sport is to get as broad an acceptance for disabled triathlon (and athletics in general) around the world. My international background, being trilingual (Spanish, English and French) and quasilingual in several other languages has given me the ability to reach out to disabled athletes around the globe, but particularly in Latin America. We now have Argentines, Brazilians, Peruvians and Mexicans competing in Paratriathlon (as the sport is being officially called). It is a wonderful thing. Craig: Who are your sponsors? J.P.: I have not been as aggressive about getting sponsorships as I should. Nonetheless, I’ve been blessed with great local companies that have really bent over backwards to help outfit me and just to lend all round support. Nytro Multisport has been a huge supporter...Skip McDowell has really bought into the Paratriathlon movement and not only sponsors me but also supports other challenged athletes. The Quintana Roo Lucero I ride is one of many benefits of this sponsorship. I am honored to be a Nytro athlete and consider Skip a personal friend. For prosthetics, SCOPE, a local Powering the
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Innovative and Effective way of training! Our goal: To help you achieve your results quickly, safely and in a setting of emotional, mental and physical health! Sergio Borges sergio@ironguides.net
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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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prosthetics and orthotics company has built my running legs free of charge for a number of years now, including two world championship wins. Randy Mason is my guy there and he is amazingly patient with my demands and my occasional flakeyness. Everyone at SCOPE has been really supportive of my efforts. I race on their team at the CAF Triathlon Challenge every year. Then there is Ossur...the company that makes the most high tech components, and most importantly, my running foot–the Flex Run...an amazing piece of carbon-fiber technology. Lastly, and certainly not least, Avia, the Southern California shoe company, provides me with all my trainers and racing shoes I would be remiss not to mention the Challenged Athlete Foundation for their tireless support of the sport of triathlon and disabled athletics in general. They also have been very encouraging and supportive of me personally. I have not been a grant recipient (as a fund raiser, I see it as a conflict of interest so I’ve never applied), but they have helped me get comped at races, as well as gotten me involved with some of their bigger sponsors like Accenture and Ford. They also gave me the motivation to even get into the sport. I try to give back to them as much as possible, by raising funds, mentoring, doing interviews and speaking engagements on their behalf. I confess I don’t do nearly enough as I could, one of my goals for 2010. But, really, beyond the sponsors, my wife and my kids have been the most supportive. Our third child was born this year right as I was really dialing up training for Nationals and World's. My wife had to deal with 3 kids, under 4 years old and a husband who trained, traveled and raced pretty much nonstop from April to September. I know I probably could have helped more and the fact my wife was supportive about my goals, tells you a lot about how lucky I am. Craig: You seem to be a well travelled person. Tell us about some of the places you have lived. J.P.: I lived in Latin America (Nicaragua and Chile off and on) until I was about 13 years old. My formative years (what I call the Stand by Me years) were spent in Chile. I spent summers in Argentina as a kid (where I have a large, extended family). I moved to DC for high school. I also did an overseas program in France when I was in high school. Craig: What do you do for a living? J.P.: I run a company called Cultural Edge Consulting that I started almost 7 years ago. We focus on market research both domestically and internationally (mostly Latin America) as well as specializing in the burgeoning Hispanic market. We do focus groups, tracking studies, segmentations, ad testing and all sorts of other market research for blue chip companies (automotive, beer, packaged goods, retail). I personally concontinued page 26
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TCSD Conversation, continued duct focus groups for many of my bigger clients across the US and Latin America. It requires a lot of traveling (which is a challenge when you’re training for triathlon). Most years I travel over 100,000 miles a year for my clients. I’m a 2 million miler on American Airlines (which entitles me to extra peanuts and the occasional upgrade. The plus side is that I have trained in almost every major city in the US as well as in Latin America. The downside is that you can't ride when you’re traveling on business. One upside of the travel is that it forces rest days into your schedule when your obsessive self might not want to rest.
Thanks for the opportunity to share a bit about myself to the group. Hope I wasn’t too longwinded. Craig: Thank YOU, J.P. This was an awesome interview as I knew it would be. Congrats on all that you have accomplished. The TCSD wishes you the best of luck in all your future endeavors. Craig is a USA Triathlon Level 1 Coach. He can be reached at 760-214-0055 or tricraigz@yahoo.com.
I Am A Rock, continued watched the racers clear their bikes and gear from the transition area as their families and friends waited outside the parking lot. A mother and her young son stood on our plot of earth apparently waiting for somebody. “Look, someone dropped trash here,” she said, picking up the sticky gel pack lying on the wilted plant. “Let’s throw it away.” The boy also bent down, but he grabbed one of the sandstone cobbles in the circle. “I don’t think you should do that. They all belong together.” Well, how do you think I feel, lady? It struck me that I really didn’t belong here with the sandstone rocks. She must have felt my thoughts. “Can you carry the bigger, black rock?” The boy picked me up and cradled me tightly. They walked two blocks to the bluff overlooking the Pacific Ocean, and for the first time I had a clear view of the sea. A few moments later, he tossed me off the bluff into the waves that lapped against the base of the bluff during tide. Except for rain showers, I hadn’t been immersed for hundreds of years. The waves sent me rocking and rolling, bringing back paleo-memories of my interrupted river trip to the ocean. “Hey, you’ve got some rough edges,” another cobble swashing back and forth with me said. “You haven’t been in water enough to get smooth.” I briefly explained my situation and today’s triathlon. “Yeah? The triathlon? Do you see that large quartz rock over there a few meters from us? Last year the guy wearing number 53 did some nasty, unnecessary elbowing during the swim portion of the race, giving someone a bloody nose. The white rock recognized him this morning and positioned itself so he’d stub his toe while running out of the water. Talk about getting tit for tat, or rather stone for bone! I think he may have broken his toe today.” My rocky companion chortled as only a stone can. Trading our stories, we swashed back and forth for hours until the tide ebbed and we lay stranded among a beach of sand and cobbles. I recognized basalt stones and even
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detected chemical traces suggesting our common origin. I felt as if I belonged here. After 200 million years, I’d finally made it to the sea. My companion was what we’d call a chatter-rocks, telling tale after tale filled with local information and geo-gossip. “We get this workout everyday with the changing tides, and surfers, swimmers, and beachcombers are a daily source of entertainment. Next winter, the storm waves will throw us high on the beach.” “What will you do then?” I asked. “We’ll lie about and talk about the good ol’ days, a bit of paleomelancholy I suppose.” If rocks could smile, one of my facets would have cracked a big grin. If I can stay here, I’ll be in the prime spot to watch the beginning of the triathlon next year. I looked around at hundreds of my new goe-neighbors. Hmmm, how will we influence next year’s race?
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