INSIDE THIS ISSUE
January 2012
TCSD January Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
3 4 4 4
Weekly Workout Calendar New Members Member Profile TCSD Conversation
Snow White and the Three
Saturday January 11th Special Guests: Joe Gambles and Ben Hoffman See page six for details.
JANUARY CLUB DUATHLON Date: Saturday, January 8th 7am check-in opens 8am race start Location: Otay Lakes/South Bay Format: 2R/12B/2R Refer to the Club’s website for complete imformation.
o
Pages to Turn Safety First Race Reports From the Couch
14 15 16 22
TriNews
A Fairy Tale by Barbara Javor
JANUARY CLUB MEETING
5 5 6 7
surely win. Hidden in the bushes nearby, Snow White and several dwarves overheard the conversation. They had been picking berries in the royal forest when they heard the men approach. “I wish I could go,”Snow White said after the men left. “Why not? You could watch the competition and meet some eligible young men at the feast,” the dwarves said. “I can’t do that. The queen despises me. Besides, I’d rather compete. You know how much I love to run. But the prince said the competition was only for boys and men.” “You could go if you disguised your appearance. We’ll ask the tailor’s elves to sew you a boy’s outfit so no one recognizes you.” On the first day of summer, dressed as a lad with her hair tucked under a cap, Snow White watched the competition. The race that riveted her attention was billed as trey-sports: a swim around the castle moat, a cart-pull around the royal green, and a footrace that wound through the royal forest before ending near the palace.
Triathletes
nce upon a time, a king went for a ride with his son in the royal forest. They stopped to let their horses graze on the new grass in a meadow. “Prince, it’s time for you to find a good maiden to marry,” he said. “I know, Father, but those lavish evening balls and the snooty lasses dressed in fancy gowns simply bore me.” “You’re too busy playing sports to notice eligible maidens.” The prince thought a moment. “I have an idea, Father. Why don’t we have a royal sports festival with competition for the boys and men, followed by a feast? It’ll surely attract lasses. Maybe I’ll find a maiden more to my liking that way.” “That’s a splendid idea for the summer festival.” As the two continued their ride, the prince dreamed of a new kind of race—one he would
continued on page 28
JANUARY 2012 2
JANUARY TCSD MEETINGS, CLINICS, RACES & RIDES JANUARY CLUB SOCIAL
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101
BEGINNER MEETING
Saturday January 21st, 10:30am - 1pm
Sunday January 22nd, 8:30am
Monday January 23rd, 6pm
Thursday January 10th, 6pm
The TCSD Real Beginners’ Bike Ride (18 miles) 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! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
Attention Beginners! Our first Triathlon 101 of the year. Want to do your first tri but have a million questions? This talk is for you! We discuss how to get started in the sport, demystify things, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game. NON-MEMBERS WELCOME!
Are you curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet? Then this is your event! This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did we mention free pizza & drinks? Non-members are welcome, no RSVP necessary!
A self-guided group tour of the grounds followed by a potluck picnic. A private picnic area will be secured. Immediately following the tour will be the picnic. Please plan on bringing something to the picnic to share. Please feel free to bring family and friends! Location: San Diego Botanic Garden 230 Quail Gardens Drive Encinitas, CA 92024 (760) 436-3036 (map - http://tiny.cc/9gjvb) Fees: Adults $11.00, Seniors, Military or Students $7.00, Children 3 -12 $5.00, Botanical Garden Members - Free. Parking $2.00 per car unless you have 4 or more in the car then it is free. Look for Event Brite invitation. All payments must be submitted by January 4th. http://tiny.cc/txsyn Contact: Amanda Scott ascott@triclubsandiego.org
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Contact: Erin H. and/or Steven B., erinjhunter@yahoo.com, sbaniste2@yahoo.com
Location:
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
Road Runner Sports 5553 Copley Drige San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com map: http://tinyurl.com/4kdk28t
Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: http://tiny.cc/am6ea
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS CONTACTS 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. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers Sara Cates, Julie Jankot, Barbara Javor, Craig Zelent, and Anna Weltman. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
JANUARY 2012 4
Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Gordon Clark Vanessa Homyak Mike Clinch Linda Rich
gclark@@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Club Tri/Cycling Gear: Zoca Gear
Ashley Paschall
www.zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
(443) 454-5260
Expo Coordinator
Your name here!
We’re looking for additional volunteer(s)
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Bryan Diaz Amanda Scott
bdiaz@triclubsandiego.org ascott@triclubsandiego.org
Swim Director
Rachel Wills Erin Hunter
Swim Director, Open Water
Bill Gleason
billgleason1@cox.net
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
(858) 270-1605
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Andy Concors Judi Carbary
aconcors@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
ES L IC ED T AR ANT W
Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Brian Baird Nicole Balderson Richard Bird Emily Dailey Geoffrey DeCesari Christopher DeSana
Monday 5:45 PM Ocean Swim in Carlsbad
6:00 PM Group Run, 4-6 miles, all paces welcome. 7:30 PM JCC Swim Workout
•
Ian Dickinson
Location: Tamarack Beach.
•
•
Location: Movin Shoes, Encinitas.
Location: Jewish Community Center (JCC) in University City
Carmen Ehret •
Fee based.
Tuesday 6:15 AM Pannikin Bike Workout, Group ride
•
Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. 6:00 PM Group Run, 5.5 miles, Mission Beach Boarwalk 7:30 PM Master’s Swim •
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•
•
Location: Carlsbad High School,
Todd Endicott Amanda Fenner Dave Friedman Katia Garcia Trevor Garson
Location: Mission Beach jetty parking lot.
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Thomas Haid Anglea Jones
Fee based.
Sammy Knight
Wednesday 5:30 PM Mountain Bike Ride (Advanced), Year round
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. 5:45 PM Ocean Swim in Carlsbad 6:00 PM Track Workout
•
Location: Tamarack Beach.
•
•
Location: Starting at Holland’s Bicycles, fast paced.
6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM JCC Swim Workout
•
•
Location(s): varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
Rhett LaRocca Michael Laymon
Location: UCSD track, northwest corner of the UCSD campus.
6:00 PM Bike Workout in Coronado, Group ride
Todd LaRocca
•
Fee based.
Thursday
Ma’at Little Katie Morse Ryan Nations Roy Nesbitt
6:15 AM Pannikin Bike Workout, Group ride
•
Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM Spin Workout in South Bay 7:30 PM Master’s Swim •
•
•
•
Location: Moment Cycle Sport, Liberty Station.
Melinda Redding Therkalsen Evin Reilly
Location: Pulse Endurance Sports.
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Fee based.
Kate Ullrich Nicole von Gierke
Friday
Jens von Gierke
6:30 AM First Light Ocean Swim
•
Location: La Jolla Cove.
7:00 AM Ocean Swim in Solana Beach
•
Gretchen Worthley
Location: at Fletcher Cove.
Leslie Zhang
Saturday 7:15 AM Bike Workout, Group ride
•
Pulse Endurance Sports, Chula Vista.
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
Sunday 7:30 AM Penasquitos Trail Run 8:00 AM Ocean Swim
•
•
Contact: Mark Kenny for starting location (760) 271-2003.
Location: Powerhouse Park in Del Mar.
8:00 AM Bike Workout, Group ride
•
8:30 AM Morning Ride in Coroando
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
•
Location: Candelas, Coronado. (1201 1st Street)
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
GUESTS: JOE GAMBLES & BEN HOFFMAN MEMBER PROFILE CRAIG WOODHOUSE Nickname: Woody Member since: 2008
TCSD CLUB MEETING
Joe Gambles: Born in the UK and migrated to Australia/ Tasmania with his family when he was three years old. Joe Gambles was always a keen sports enthusiast and seemed to have natural
Wednesday, January 11th Special Guests: Joe Gambles and Ben Hoffman w/Bob Babbitt as MC. 5:00pm Food, Social & Sponsor Expo Age Group: M45-49 Status: Married. Occupation: Sales- Patriot Roofing/ Solar and small business owner, We Do Gaskets, Inc. When not training, I enjoy: TChurch, Family, Beach. Relaxing with Erika-wife, poolside, walks, coffee and treats. Favorite Local Restaurant: Las Olas, Cardiff on the beach. Before I became a triathlete: Hockey and soccer player, surfer. My first triathlon: Mission Bay 2007. Pre/Post event ritual: Pre- Pray. Post- be thankful, then footlong subway, Vente coffee at Starbucks. Favorite event/tri: Most picturesque70.3 Timberman, New Hampshire by far. I grew up in a town called Guilford CT, this event was in Gilford New Hampshire. I raced with my wife and brother, it was incredible. Most Memorable event: Oceanside 70.3 2009, I was scared to death, my first long course, but at the end of the rainbow, the biggest prize was asking Erika to marry me! I raced, and flatted, with the ring around my neck all day, continued on page 7
JANUARY 2012 6
6:00pm Announcements & Raffle
talent for many sports from an 7:00pm early age. Running was his Special Guests! first passion. As a teenager, Joe took up cycling and swimming and triathlon seemed a natural choice. Joe then comLocation: peted for two seasons as an Function Smart age grouper and won all the 10803 Vista Sorrento Parkway, races he entered. During his Suite 100 higher eductation studies, he San Diego, CA 92121 raced the Australian elite (858) 452-0282 Accenture series. Racing at map: http://tinyurl.com/29z7587 this high level provided invaluable experience and Guests subject to change without notice.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM 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 Wheel case $25
Double case $40
shaped Joe into the athlete he is today. Ben Hoffman: Originally from Grand Junction, CO. Ben was first exposed to the sport at the University of Montana in Missoula and quickly rose to the top of the ranks at the collegiate level. Since then he moved to train in Boulder, CO, and Tucson, AZ, two of the fitness meccas of the U.S. Here, geat swimmers, bikers, and runners push him to the limits in each of the three triathlon disciplines. Since turning professional in 2007, he has earned Ironman, HalfIronman, and National Champion victories.
“
TCSD CONVERSATION WITH: By Craig Zelent
”
David McMahon
I had a great time recently talking triathlon with David McMahon, the TCSD Sponsorship Director. David has been very successful racing triathlons over the years including an impressive finish at this year’s Ironman World Championship. Please join me as we get to know this great guy who is taking the TCSD to new heights. Craig: What was your athletic background before triathlon? David: One of my oldest memories growing up in Ontario Canada is how my folks asked me to choose two sports every season. I did everything but I was never much good at team sports with balls. However, take away the balls, I was an early endurance machine. Anything where there was a start and a finish and the fastest time won, I was a natural. Craig: How did you evolve into a triathlete and what was your first triathlon? David: Triathlon was introduced to me when we moved to the Okanagan Valley, British Columbia. It was home to one of the first Ironman races, Ironman Canada and one of the best Olympic distance tris in the world, the Kelowna Apple Triathlon. This was well before triathlon was in the Olympics, the Apple helped define the distances. So, in 1988 when I was 17, a high school friend got me started. She took me on my first ride and showed me how to laugh while I tipped over on my clipless peddles Triathlon was fresh, sexy and fun! My first tri was the Kelowna Apple Triathlon. It got me hooked because I got my ass kicked. That never happened to me in running or swimming. I wanted to win and find out where this
MEMBER PROFILE, CONT. running with a shirt that said “will you marry me Erika?“ Favorite segment (swim, bike or run): Bike, I like the speed. PR/Best race (or any split time): Encinitas Sprint 2009, 7th in my age group. Can’t race without: Having marking of my wife, kids and I love you on one arm, RIP with my friends, James Waverek, Alicia Magnin and my mom on the other. Most embarrassing or disastrous moment: My first, Mission Bay 2007, I wore my surfing wetsuit, with no under garments. In transition I had a towel to wrap myself and as I struggled with my wetsuit, I wiggled my towel as well as my wetsuit off. I was in my birthday suit, cracking up. After this debockle I knew I loved this sport!! Best advice: It’s always to early to quit.
new glamorous sport would take me when I got good Oh - the age group prizes at the Apple were cool too: they gave a mountain bike away to each age group winner! This was 24 years ago! Race directors today should take note of this and build in their budgets in ways to give back to the age groupers and volunteers who make their races possible. Craig: You were an elite triathlete in Canada What was that experience like? David: Well, I was more of a junior elite or an elite in races where few big name Canadian pros were in the field. After I moved my bike seat up by about a foot, I started to get good race results. As a junior in 1990, I was invited to train in Victoria, BC with some other promising young triathletes. It was an awesome experience living in Victoria. To this day I call it my Canadian home. A core group of friends from those days are still
My equipment: Wetsuit: Xterra Bike: Jamis- black beauty w/Reynold race wheels 66's Running Shoes: Nike Equipment Wish List: Faster legs, Sram reds, baseball cards for my spokes. Favorite Thing(s) About TCSD: The People, the energy, events, giving back by volunteering and all the knowledge one can learn from others and their experiences!
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued there. As far as triathlon is concerned, Victoria is the San Diego of Canada when it comes to great athletes. The program at that time was so sought after, athletes like Greg Welch would come to train with coach Pat Kelly and our elite junior team, TriKenetics. It was great to be a part of. Oh - there are many awesome pubs in Vic too! Craig: What is your place in the history of triathlon? David: My place up until now is that of a decent athlete, casual advisor, volunteer, and fan of the sport. One of the coolest things during the early 90’s was that all the young athletes were carefully watching the process of triathlon trying to get accepted into the Olympic Games. Les McDonald was a supporter of our junior program. He was, of course, the Canadian who was the driving force behind making triathlon an Olympic sport a reality. I remember having debates amongst my friends and training partners about the possibility of draft legal races as a condition to the sport being accepted. News and rumors would float around about the adventures of Les MacDonald chasing IOC President Juan Antonio Samaranch around the globe pitching the sport of triathlon. There were ups and downs and finally the word came through that there would be the first World Triathlon
Championships and then eventually the Olympics Games It was a dream come true for many. It was amazing to see a team member and good friend win the first world champs in Disney World as a junior. And then it was wonderful seeing Simon Whitfield win the men’s Olympic Gold Medal in Sydney, Australia. Craig: So, what happened after Victoria? David: Well, I competed in Wildflower in 1994 and dropped out continued on page 9
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TCSD Conversation, continued of sport for eight years. Craig: Why? What brought you back? David: Basically, I was young and thought that I reached my athletic potential at 24 and if I could not break through to the top level, I did not want to continue in the sport. I moved away from Victoria. In 2002 I read Lance Armstrong’s book, “It’s Not About the Bike” That was the catalyst that brought me back to sport. It changed my life. I was 40 pounds over race weight and I started training every day. In 2004 I completed Ironman Canada. Two days later, packed my vehicle and drove straight to the birth place of triathlon, San Diego and joined the Tri Club. Craig: You raced the 2010 Ironman Cozumel and qualified for Hawaii What was your experience like racing in Cozumel? David: What can I say? Cozumel was the perfect day. Those performances happen very infrequently. It was planned that way though. I picked the race, did the training, and sought the advice and just put it all together. The best Ironman race advice that I ever got was from Pete Reid. I asked him once, “what’s the secret?” He said, ”it’s all about rhythm.” My instrument was ready that day and the rhythm was great. It was a fiesta in Cozumel and the crowd was electric. I was very happy with going sub 9:30. One of the toughest parts in Cozumel was to run ten miles between porta-potties. Bladder control is challenging in Ironman. Craig: How did Ironman Hawaii go for you? David: I tried to do everything the same for Hawaii. It did not play out that way though. I drank a lot of ocean and was not able to digest the hot race beverages on the bike. No worries though, Hawaii for me was a reward in itself. It meant everything to me to be able to get there and be a part of the event that has helped define my life. Ironman Kona is a week long celebration of the sport of triathlon. The excitement and energy of the fans, supporters, sponsors and athletes is unreal. It is a pilgrimage. As far as the actual race went, I just said to myself during the run, I'm going to smile the whole way. It was beautiful. My best memory is my wife, Raja, peddling along side of me for a few minutes while I ran. It was nice to share some of the experience. I can’t remember any pain in Kona. Hearing Mike Reilly announce continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 13
JANUARY 2012 12
”David McMahon, You are an Ironman!,“ on Ali’i Drive was indescribable. Craig: What do you do as the Sponsorship Director for the TCSD? David: Raja was asked to help out as Sponsorship Director after Jim McCann passed. She did a great job picking that up. Two years later when she could not continue, I wanted to make sure the transition was good for the Club. I also wanted to give something back to the sport. That’s what the Sponsorship Volunteer is to me - giving back. Thomas and I just try to find a good fit between members and sponsors. We need value on both side.s If we allowed everyone who wanted to be a sponsor to market to the club for a discount in return, TCSD would have hundreds of sponsors marketing to us. The value would be diluted. Sponsorship is about maintaining the balance of value. Craig: What should our members know that they might not be aware of when it comes to our sponsors? David: Our sponsors want to support us because they want to be associated with a group of fantastic lifestyle minded people who they hope will buy their products and services. They contribute cash, product, services, and discounts to the Club. They are an important part of what makes the club a success. The sponsors who shine and generate the greatest two-way value are the ones who get involved - they are at meetings, races, workouts and get to know the members. You know their face, not just their ads. If you are an active member, you know who these sponsors are. Sponsorship with the club means that the door is opened to commence a
relationship with us. Where it goes is up to them and our members acceptance of their approach. Craig: You are a business consultant and that involves a lot of travel. What do you do and what would you suggest for our members who may have similarly challenging careers to blend work into a training and racing lifestyle? David: Make the most of your time It’s really all about the weekend and then recovery with Ironman. With shorter stuff, just add one harder workout during the week for each discipline. Pick some B races that lead up to your A race. Don’t put it all on the line in a B race or a workout. Get advice, continue learning and get a coach if you are coachable. If you want to improve, I learned this from a coach: “Consistency makes a champion.” However, improvement will eventually stop and if longevity is what you want, this is what I learned on my own: don’t take things in the sport too seriously; enjoy the process and have fun. Craig: What do you see as the future of triathlon? David: The sport is happening, the public at large knows about triathlon. What I see in the future is kind of what has happened to marathons. They’re massive with several thousands of people at events. That does not work in tri’s though due to the maximum amount of participants set at around 2000 per event. So, I see races of all sizes and distances almost every weekend in major cities. Also, many new manufacturers, retailers, service providers and online sellers are going to continue to enter the market. The existing businesses should embrace
SPONSORS OF TCSD
We Specialize in Road to Tri Conversions. It’s more than just adding clip-ons! before
after Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
A FitForPower bike fit session is one of the most cost effective ways to improve performance and prevent injury! The Lab offers three different fitting options utilizing Retul’s 3D motion capture to meet your budget and needs. Call today or email to set up your FitForPower. The Lab is an authorized dealer for the following: Kestrel and Fuji bikes, and Lynskey Titanium frames, Ritchey and Rotor Bike components. Rolf Prima wheels, Gray bikes & carbon wheels, Cobb Cycling & ISM saddles. Synergy
858.270.1605 dean@PedPowerPerformLab.com www.PedPowerPerformLab.com
wetsuits & triathlon apparel, and more.
Road
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Mountain
this expansion. Triathlon belongs to the amateur athletes and volunteers while the pros are role models for the sport. With TCSD, I could see the club going to over 10,000 members this decade. The meetings will get larger, the races bigger, and there will even be more options for workouts. It’s really up to the members; we are pioneers as far as tri clubs go. The TCSD infrastructure will need to continue to grow professionally and additional task focused volunteers will be required. The Triathlon Club of San Diego is the gold standard of the sport. Our members all play an important part in the history and the future of Triathlon.
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Time Trial
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CX Bike fitting
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
COACHING & FITNESS
Craig: What are your future athletic goals? David: Focus on lifestyle and have fun training with Raja. Maybe go for the World Champs age group team. My long term goal would be to still be competing into my 80’s and never stop triing. Craig: David, thanks for sharing your story. You and Raja have really made a huge contribution to the TCSD with your work in advancing our sponsor relationships. We are lucky you are on our team! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services. continued on page 14
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PAGES to TURN: The Feed Zone and Sex, Lies and Triathlon SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
Infinite Running Contact: Rob Hill www.infiniterunning.com info@infiniterunning.com Discount: 10% off of all training programs
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 15
JANUARY 2012 14
The Feed Zone Cookbook provides 150 flavorful recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple r e c i p e s requiring just a handful of i ng re d ie nt s, the authors show how easy it is for athletes to prepare their own food, whether at home or on the go. The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete's cravings. The Feed Zone Cookbook includes ■ 150 delicious recipes illustrated with full-color photographs. ■ Allen Lim's take on the science and practice of food. ■ Portable whole foods, including Lim's famous
rice cakes and more. ■ Dozens of quick-prep meals for before and after workouts. ■ Shortcuts, substitutions, and techniques to save time in the kitchen. ■ Gluten-free and vegetarian alternatives to favorite dishes.
Triathletes are a unique breed. Amateur triathlete and humorist Leib Dodell has been living among them for years, often chronicling their foibles and eccentricities in the pages of Inside Triathlon magazine. Whether you are a beginning triathlete, a battle-tested agegrouper, or an elite competitor, the hilarious stories and anecdotes in Sex, Lies and Triathlon perfectly capture the triathlon lifestyle. Or maybe you’ve never even considered doing a race, but there’s a triathlete in your life somewhere — a relative, colleague, boyfriend or girlfriend, or (God help you) a spouse. Sex, Lies and Triathlon will give you a wickedly funny, if somewhat frightening, glimpse into their world.
Spirt!
SHOW OFF YOUR TCSD What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
SAFETY FIRST: How Not to Get Hit by Cars - Red Light of Death You stop to the right of a car that’s already waiting at a red light or stop sign. They can’t see you. When the light turns green, you move forward, and then they turn right, right into you. Even small cars can do you in this way, but this scenario is especially dangerous when it’s a bus or a semi that you’re stopping next to. An Austin cyclist was killed in 1994 when he stopped to the right of a semi, and then it turned right. He was crushed under it’s wheels. How to Avoid This Collision: Don’t stop in the blind spot. Simply stop BEHIND a car, instead of to the right of it, as per the diagram below. This makes you very visible to traffic on all sides. It’s impossible for the car behind you to avoid seeing you when you’re right in front of it. Another option is to stop at either point A in the diagram above (where the first driver can see you), or at point B, behind the first car so it can’t turn into you, and far enough ahead of the second car so that the second driver can see you clearly. It does no good to avoid stopping to the right of the first car if you’re going to make the mistake of stopping to the right of the second car. EITHER car can do you in. If you chose spot A, then ride quickly to cross the street as soon as the light turns green. Don’t look at the motorist to see if they want to go ahead and turn. If you're in spot A and they want to turn, then you're in their way. Why did you take spot A if you weren’t eager to cross the street when you
could? When the light turns green, just go, and go quickly. (But make sure cars aren't running the red light on the cross street, of course.) If you chose spot B, then when the light turns green, DON’T pass the car in front of you – stay behind it, because it might turn right at any second. If it doesn't make a right turn right away, it may turn right into a driveway or parking lot unexpectedly at any point. Don’t count on drivers to signal! They don’t. Assume that a car can turn right at any time. (NEVER pass a car on the right!) But try to stay ahead of the car behind you until you’re through the intersection, because otherwise they might try to cut you off as they turn right. A While we’re not advocating running red lights, notice it is in fact safer to run the red B light if there’s no cross traffic, than it is to wait legally at the red light directly to the right of a car, only to have it make a right turn right into you when the light turns green. The moral here is not that you should break the law, but that you can easily get hurt even if you follow the law. By the way, be very careful when passing stopped cars on the right as you approach a red light. You run the risk of getting doored by a passenger exiting the car on the right side, or hit by a car that unexpectedly decides to pull into a parking space on the right side of the street.
SPONSORS OF TCSD
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package.
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Compex Contact: Charlie Wright www.shopcompex.com
Article courtesy of BicycleSafe.com
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page. continued on page 16
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RACE REPORT: NYTRO Girls Train For IM COZ By Sara Cates and Julie Jankot SPONSORS OF TCSD
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page. continued on page 17
JANUARY 2012 16
Date: November 27, 2011
Location: Cozumel, Mexico
Nytro triathlon team members Sara Cates in an attempt to actually PAY to work out for a 11:55:08 (W25-29), Julia Jankot 13:02:30 full day straight. I quickly learned that signing (W30-34) and Tatiana Vertiz 10:15:06 (W1824) conquered Ironman Cozumel, Mexico this past November 27, 2011. Lead into the season with team captain, Kristin Mayer, these girls of the Encinitas-based Nytro Multisport Bike shop hit the roads to the motto of “Inspire-Motivate Kick Butt”. The Nytro Women’s Triathlon Team will kick off their inaugural season with select amateur female athletes in hopes of promoting the sport among women of all ages and abilities. Here is a glimpse at Sara and Julia’s first Ironman experience as they tlon Team. wrapped up the 2011 season: Julie and Sara of Nyto’s Womans Triah up is a big part and gave me a big Sara Cates sense of relief once the decision was made. F 25-29 I’ve had time to reflect on the last year and 2. I didn’t skimp on the small stuff – As I value what hindsight gave me to tell others of planned the big adventure I knew I was doing how full-time employed, coachless , and smit- this race for the experience. I chose a flat ten on bucket-list dreams, I managed to take oceanfront course, went for the all-inclusive, on the Ironman distance. Here are some of the and utilized Tribike Transport. I made it logiskey ideas and philosophies I adopted along my tically as smooth as possible, knowing I would have friends and family with me, rather than journey to create IM COZ o trying to save a dime. I also appreciated the ffers a sc my own dream: enic bike course alo journey along the way, ng the Ca 1. Choosing the ribbean S preparing my ea. Ironman disbody and mind tance I by taking up q u i c k l y yoga classes, learned that frequent masIronman isn’t sages, chiropracjust about tic and physical the 17-hour therapy visits, event on and masters swim that covetsessions. ed single3. I found a buddyday. In Julia and I were fact, I nearly bound at the had to commit hip; almost so much to signing up for the race a year in people started asking advance within minutes of the race sign ups if we were twins! By keeping my friends, famiopening (not knowing where I was going to be, or what fitness level I was going to be at the ly, and significant other, Brian, on my ‘good same time next year). I forked up over $500 to side’ I had the support I needed both leading enter, more for flights and accommodation, all up to and the
day of the race. The one thing I hadn’t prepared for is knowing that the buddy who helped me get there I would hardly see all day. 4. I set my top, second, and third ‘time’ goals – As a generality, my goals were to show up to the start line injury–free, finish, have fun, and do well (yes, in that order). I knew it would be a good idea to set three different time goals for myself when the race was about one month away, when I had the chance to consider my level of fitness or any injuries I was battling at the time. The categories were “good day – realistic day, and worst case scenario. By having three goals I was able to readjust my thoughts and feeling while in the race to work for my advantage, rather than be mentally let down had I not achieved a goal had I only had one. 5. Know who you are, why you’re there – It was hard for me to see girls in my age group pass me early on in the bike and then it roll off my back instead attack right away as I am used to in shorter distances. Having never ran the marathon distance or biked 112 miles consecutively, I knew I had to pull in the reins and I tried to be as efficient and energy conserving as possible. I was there for the finish, not the time. 6. I kept stress to a minimum by being prepared for the worstThe demands of the race were hard enough so I made sure I had pre-planned the things within my control. I trained how I would race. I made sure my nutrition was dialed in by planning out replacement needs so doing math in my head on the course was simple (ex. one bottle of calories = two hours). I became comfortable navigating through my fancy heart rate monitor, watch, and power meter etc but realized technology is all good until it fails. For me, it was accepting I would be without a power reading on the bike and without a pace reading on the run, due to rain and electronic malfunctioning. I couldn’t have predicted needing to draft my way back the right direction in the swim or stopping on the bike to pick up someone else’s dropped salt tablets, but this was ironman, any legal attempts to get to the finish line were fair game. I realized it was how I reacted to the events that occurred after the start gun went off that really kept my head on straight. 7. It’s all mental! – I read a sentence in the athlete packet in regards to outside assistance stating something to the effect of this race being, “a test of personal resistance.” It did not say ‘test of physical ability’ or ‘natural talent’, but instead plainly laid out in black and white that the mental aspect of this race would break you before the physical one. To have that knowledge prerace was a blessing because I was able to be creatively keep my mind strong, rather than focusing on ‘digging deeper’ into more physical ability that didn’t exist. All it took was a simple smile, a conversation start, or a high five to a fan, that gave me SOMETHING I needed to get out of the reality I was enduring. I kept forward momentum and sought the energy I needed from others.
Halfway into the marathon it was no longer about how I was going to get to the finish line, but when. 8. Break it down into manageable pieces – I took ownership of the fact I was going to be out all day and my body followed. I looked at the three bike loops one at a time ~ 40 miles and each run stretch four to six miles at a time. Many of the people I talked to said they were hesitant to try Ironman distance because they were ‘worried about the unknown’. But, having all of the training experience under my belt leading up to the race, it was in fact easier, in my opinion, to predict my ironman performance rather than in a shorter, more intense race. Ironman is one big math equation of even pace, even effort, and the proper training to get there. 9. Face the race realities and MOVE ON! – This is a test of endurance and getting yourself through the day. My biggest suggestion now would be to stay smart and race your own race, don’t get bogged down by the details, and listen to what your body needs. Your mind can create success in a world of impossible as long as you stay in the present and future and don’t stress about the past. 10. Go ahead… be your own champion! Sarah’s stats: Swim 1:07:21, T1: 5:49, Bike 6:15:58, T2: 4:39, R 4:21:21 Julia Jankot F 30-34 I was asked to join the Women’s Nytro Tri Team this past fall… and I accepted for all the right reasons. I liked what the team represents…real women…with real jobs… with real heart… Inspiring and empowering other women to get out there and kick butt! I hope I will be able to uphold those values and represent well! People take on triathlon… IRONMAN for so many different reasons…. my friends and family ask me “Why IM?!” And I always answer “Why not?” Maybe it’s a bucket list or maybe it’s more than that… I love what triathlon gives back to me… feeling strong, gorgeous and successful… I actually live for the commitment, dedication, and challenge… in a world where we have so little control over so many of the things around us, I think there is a sense of comfort in having that structure, consistency, and accountability. I have met so many interesting, caring, and well-rounded people in the sport. I found Sara Cates, who a year ago was a co-worker in a far away cubicle, an office away, in the other gym down the hall…. Thank you Sara for twisting my arm to join you on this adventure. It truly is the journey, not the destination! Everyone at work kept telling me I needed to get to know Sara continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
RACE REPORT: Nytro Girls, continued
Zoot Sports www.zootsports.com
because not only did our patients confuse us So where do we start? I guess at the beginwalking down the hallway, but we seemed to ning… have a lot of things in common! Sara, you see Race morning… Sunday November 27, 2011 is a physical therapist, and I am an occupation- SWIM al therapist at Rady Children’s Hospital. She The skies so blue, the ocean so turquoise! deals with the legs or gross motor skills while I Pro’s start 6:40 AM, Age Groupers 7 AM… deal with the arms or fine motor skills… OK, so Mass swim start… Water temperature ~80deg maybe its not that simplified, but lets leave it All those mornings of at that to avoid hard masters swim worklengthy run on senouts at the YMCA tences! Mission Valley with Sara is an experiScott, my coach standenced triathlete and a ing there at the pool gifted athlete! deck… and my lane Somehow after meetbuddy George… I was ing she had quickly ready! encouraged me to sign In we jumped-Sara up for Honu 70.3 in and I synchronized at June, 2011. We began the count of 3 for a gearing up for that race cannonball to wake and before I knew it we everyone up! were on to the next big OUCH! Jelly fish deal and I figured I was sting right under my already half way there left armpit Then… day before race day. so… signed right up for Off for a pre-race swim, the BAMM! a kick right Ironman Cozumel… in the gut! Sara was an awesome mentor, a great training I looked around and overhead just trying to buddy, and most of all has become an incredi- take in the moment. Ten minutes, quickly ble friend! turned into 5 minutes and BOOM! The gun was continued on page 20
WetsuitRental.com www.Wetsuitrental.com
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters continued on page 21
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RACE REPORT: Nytro Girls, continued off and the swim had begun! A tangled mess ensued… Trying to keep my cool, get my rhythm, and yes… breathe without getting the ^%#*!$ beat outta me! Yeah, here it was, an elbow right in the eye socket! Yet, the buoys seemed to be coming quickly, before I knew it I had reached the sixth buoy, the turnaround point to hit the long stretch south with the current. I made the decision at this point that I wanted to enjoy this swim and the best way to do so was to stay outside the chaos, so even if that meant adding a little distance, it was gonna keep me safe and unharmed and conserve that energy for later in the day. I got into my zone, seemed to be doing quite a nice job of sighting and keeping a straight line, which I tend to have a hard time with during training… I really had no idea how my time was looking. The submarine was in sight, the signal for the turn to head back north and into T1. The mob seemed to be spreading out but I was being pushed towards shore no matter how much I fought back. I made a cut left and seemed to establish my own line again towards the stairs. I had done it, I was safe! I hoisted myself up with my arms and began to jog… I wasn’t out of breath. I wasn’t going to vomit! I was passing people left and right on the boardwalk towards the tent. I glanced down at my watch and to my surprise (8:11) Holy #$%&*^!! Did I seriously just swim a 1:11!!! (OK, so my watch was a little off apparently and I later found out I really swam a 1:16 which I was still happy with, but at that moment I was giddy, smiling, and laughing to myself… could I actually call myself somewhat of a swimmer?! What a way to start! I was on cloud nine! Into the tent I ran! The support people were so quick, and helpful… and everyone was stripping down, so clearly there was no time for modesty! Off came the TYR speed suit and on my 400 miler De Soto bike shorts - Hey I was gonna be comfortable for the race! This ain’t no sprint! BIKE My legs were feeling fresh, but I knew I needed to be conservative and save that strength for the run… I kept waiting for my Garmin bike computer to catch the satellite and provide me with my numbers… up it finally popped and so there I was dialing it in. 90 RPM’s… 90RPM’s that’s where I was meant to keep it! That’s what I heard BW (Brian Wilson over at Rehab United) repeating over my shoulder. As we took a right out of Chankanaab Park and headed out to see the rest of the island you could feel the wind starting to pick up. Slowly it crept in. I was so thirsty… but all I had were my 4 bottles of Infinit… I was counting on that first aide station to grab some pure H20… So I started to sip and sip. ‘till oh no… my tummy was not feeling so great. I was gonna be ok, I was just gonna back off the Infinit and wait for that first aide station. We came to an opening, the
JANUARY 2012 20
most gorgeous ocean view right off our right shoulder…it was going to be an arduous push through that headwind, but at least we had views to make it worth the effort. That PB&J sandwich was gonna be there waiting for me… hey… what can I say… food is an awesome motivator for me! As I’m cycling along, I start making friends… chatting it up with the guys… one of which happened to be a guy one town over from my hometown back in Massachusetts… such a small world!! Anyways we finally approached the bend! I felt a rush of energy and my legs became fresh! I revved it up and took off, passing those who were spent from the headwind! That last stretch had been pretty quiet with few spectators. This side of the island was a different story. Locals were standing on the side of the road… ”Si se puede!” Waves, smiles, and high fives! The energy kept me wanting to push it up a notch. A few bends and turns and we were back on the main strip and there were my friends and supporters from San Diego all ready with the camera! I gave a thumbs up and a wave and thought to myself two more laps. That PB&J lingered in my head. I would plan to hop off scarf down that sandwich, and take a quick stop at the porta-potty. It would be a quick stretch. Things went as planned and the food settled well. My times were starting to teeter off again as the headwind seemed to be getting worse. A happy South African guy stuck with me most of this loop. The sky was looking
more and more ominous. My hopes of six hours on the bike were dashed and seven became a sad reality. As I came back around the backside of the island, the sky became quite dark and then it opened up! We are talking monsoon! A huge grin came upon my face and I began to laugh uncontrollably. Despite the streets being three feet full of water (due to no drainage) the locals were sticking around to support. Looks like I was gonna have to swim the bike course as well! It was eight miles of this craziness. As I dismounted the bike, I didn’t know where I was meant to go! The volunteers rushed us off to the changing tents and I was one dripping wet mess! I stripped off my now “diaper” and was never so happy to have my Nytro tri shorts all nice and dry to change into, my fresh De-feet socks, and my visor. Ditched the sunglasses and grabbed my Fuelbelt. It was already filled with my Infinit powder so I got ahold of some agua to mix in and then was off RUN My legs were feeling good! I was so happy to be off the bike! I glanced down as I came out to the street in downtown Cozumel, a 7:10 first mile… whoa Jules! Reel it in. Pump the brakes! Three laps… roughly eight and a half miles per loop. I was halfway out when I spotted Sara heading back the other direction or she spotted me! It wasn’t looking like I stood a chance at catching up to her so we could run it in to the
SPONSORS OF TCSD
Mayésa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com
PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
continued on page 22
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page. continued on page 22
WWW.TRICLUBSANDIEGO.ORG 21
FROM THE COUCH: Breathing For Relaxation and Control SPONSORS OF TCSD
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page. continued on page 23
JANUARY 2012 22
By Anna Weltman
Go ahead, take a rest, and stop breathing for a moment! What? Did you read that right? Yes, you bet you did! Breath is with us everywhere. Yet most of the time, we do not notice our breath nor do we think about how we breathe. We just take advantage of this natural phenomenon and let it happen without even being aware. We never consider trying to control it (except maybe trying to swim under water). However, controlling our breathing is important. If we do not learn how to control it, we will miss leveraging this huge resource towards teaching ourselves control – and in sports training, control is everything! Activity and Rest Activity and rest are both necessary for maximal performance. For every day that you are awake, you spend a night sleeping. If you have ever missed more than a couple of nights of good sleep, you will have less energy to spend during your waking hours. Every system in the
body has this dichotomy where it is active or passive. Rest is therefore a requirement if there is to be activity. Rest should also correlate to the amount of activity performed. If you are very busy, you will need to rest more. It also depends on the activity that you are doing to tax your body. In the case of triathlon training, this refers to the obvious muscular demands placed on the body. Types of Rest There several types of rest: active rest, passive rest, and sleep. Active rest refers to physical, emotional, or mental stress that involves movement of the body. Passive rest refers to activities that break the cycles of physical, emotional, and mental stress, but do not involve movement of the body. Sleep, of course, does not entail any voluntary physical movement and typically does not impose any kind of stress.
Examples of active rest are Yoga, Tai Chi, stretching, walking, gardening, sex, and enjoyment of non-competitive sports such as tennis, golf, surfing, or jogging. Examples of passive rest are deep breathing, meditation, prayer, massage, viewing peaceful scenes, naps, watching TV or movies, reading, listening to music, and talking about feelings with another person. Ironically, when there is adequate rest, the activities performed actually feel like they are taking less effort. Things just happen smoothly and easily. The body goes into a state of ‘flow’.
SPONSORS OF TCSD
We Love What We Do!
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page.
Expert Sales Team Experienced Service Techs Professional Bike Fitting Two locations to serve you
211 N Highway 101, Solana Beach, CA 92075 (858) 481-4148
Flow 3603 Camino Del Rio W, San Diego, CA 92110 The easiest way to describe (619) 294-9300 ‘flow’ is that is it a state of being! www.blbikes.com It is when you are totally engulfed in what you are doing and not aware of how you got there. You are sure, emotions like fear and worry appear and not analyzing what you need to do next; you cause anxiety, thus clouding your mind further just DO what you need to do next automaticaland dampening your confidence. ly. Flow feels great and probably everyone has Overcome the anxiety, and you have a chance had the experience one or more times of the to attain the ‘flow’ state. Different techniques ‘flow’ state. can help diffuse the anxiety. The easiest one to Flow is not just focus. It is a harmonious master and most accessible to you is learning experience where your mind and body work how to breathe. I mentioned already that contogether effortlessly. Some define it as the 'optrolling your breathing allows you to control timal experience of performance'. Flow occurs in everything else you do. Control over your breath performance and is not solely restricted to sport teaches focus, concentration, and action-onperformance, but also occurs in music, drama, or demand. It trains your body to master an area of even playing a game of chess. functioning such that you not only benefit from Flow is a state of being aware and totally in the that function’s positive effects, but you also present moment. This idea of ‘flow’, developed by become a master at mastering yourself. the author of the book Flow in Sports (Mihaly Csikszentmihalyi), contains an important message Try This! Here is a great breathing exercise from for athletes in motion: “The Past is a Road to Nowhere, the Future is a Road under Construction, Dr. Andrew Weil M.D., a highly respected inteand the Present is a Road to Flow.” grative medical psychologist. It is simple and can be practiced anywhere. (Csikszentmihalyi and Jackson, pg. 110) Sit with your back straight against a wall, and Breathing place the tip of your tongue against the ridge of In last month’s article on Performance Anxiety tissue just behind your upper front teeth. Keep (TCSD December 2011 TriNews), I mentioned it there for the entire exercise. You will be that as an athlete, you are always evaluating exhaling through your mouth around your the on-coming challenge against the skills you tongue. believe you possess. When you are confident ■ Exhale completely through your mouth, that you have the skills, you seek out the chalmaking a ‘whoosh’ sound. lenge and overcome it. When you are not quite continued on page 24
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 24
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RACE REPORT: Nytro Girls, continued SPONSORS OF TCSD
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one foot in front of the other. I seemed to be finish together… bummer! I had changed my socks back at the tent not doing a lot of passing. People were starting to realizing the streets were going to still be flood- fall apart. I just kinda settled in and put my ed. There were sections of the run where you head down. I knew I still had something left in felt as if you were doing a river crossing. Some the tank to look strong at the finish. My dreams people tried to avoid splashing through the of finishing 12 hours or less were shattered, but flooded streets, by running up on the sidewalk. I figured I would at least come in under 13… This seemed like a waste of time since as soon thought I had it figured out, but official time as there was the next street crossing you’d have indicated 13:02. As I sprinted (yes sprinted across that finish to cross right through that flooded street. So lets be honest here…everyone told me line)… I will be honest… it was a bit anti-clisomething different about taking care of busi- matic for me… I had envisioned this moment of emotion… I thought I would hear that iconic ness out on the voice “Julia Jankot, you course- “you’re are an gonna pee yourIronman!!!” self” to “just But no… stop and use a there I was… porta potty”... it was over… to “its only I had this worth it to pee e p i p h a n y, yourself if you that it really are a pro and did not matter have a chance what the time at placing”… said… it was I guess I had so much more done an than that! I was excellent job an ironman and of hydrating none of my REAL because here friends back at on the run I W home were gonna had to go inners all ’round, Julie and Sara with Michael an d Amanda Lova care how long it not once, not twice, but to. had taken! It was numerous times. I figured no one would notice, it was getting dark, there were puddles left and the nine months of training and camaraderie right, and so I grabbed the pouches of water, let that I built, thank you Sara Cates! Where was it flow, and then doused myself down my front she?!! As I came through the finisher shoot, I was headed to get my finisher shirt, take a finand backside… so stealth! I was still running at this point… maybe not isher picture, grab some cup o noodles… As I made my way through… I felt alone… all lightning speed, but I made the decision that I did not need to start walking theaide stations I wanted was to be able to share this moment! till the halfway point. I was hanging in there. The finish was such a blur… rushing our bikes As I came around to finish the second loop, I off to Tri Bike Transport, climbing into our jeep realized I had only one loop left… that would to head back to our hotel… we walked into the be easy... I could start throwing back some lobby of Fiesta Americana to find no other than Pepsi since I was now out of my Infinit mx. My the winner, “Michael Lovato”. He was all showright ankle was starting to sting… I looked ered and cleaned already back from the awards down and realized my ankle strap/chip was rub- ceremony… he was so real and so humble and bing… should have put the body glide on... not more than happy to pose in a photo with us. And he knew who we were… the “Nytro Girls” much to do about that now though. To be honest that last loop was pretty much from San Diego… continued on page 27
JANUARY 2012 24
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RACE REPORT: Nytro Girls, continued Although I did not make my time goal, I had to step back and embrace what I had accomplished… I had trained for an ironman one and a half years after a horrible bike crash that shattered my wrist, put me outta work and on disability for three months… That might have sent some people to never get back on their bike again. I had learned to swim and fight my way through the mobs… not an easy feat for a “non-swimmer”. I biked that course, fought that headwind on a road bike, no aero bars or TT bike… and I ran didn’t walk that marathon at the end… not too bad for my first Ironman… yes, I said it… my first Ironman… something tells me there will be another one in me…call it stubbornness… call it competitiveness… I think I will come back with a new perspective and approach in my training… I will never have another “First IM”… so for now I’d like to look back and just savor my day because that’s what it is all about. Don’t let anyone else tell you anything different. But for those of you who care, here are my stats: S 1:16:06, T1 6:37, B 7:05:23, T2 5:56, R 4:28:28 for a total time of 13:02:30. 42nd out of 116 W30-34, 190th for women. 972 overall and 53rd for my age… yes, I think that is men and women!
FROM THE COUCH, continued ■
Close your mouth and inhale quietly through your nose to a mental count of four. ■ Hold your breath for a count of seven. ■ Exhale completely through your mouth, making a ‘whoosh’ sound to a count of eight. ■ This is one breath. Now inhale again and repeat the cycle three more times for our breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The ratio of 4:7:8 is important, not the actual amount of time it takes. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. This kind of breathing can be done often, whether before a race, or at night before going to sleep. It helps with centering (being aware and present) and develops a sense of connection between you and that hardly-noticed function of breathing. Perform these exercises regularly and you will help your body attain that ideal state of ‘flow’ much more easily. Anna Weltman is a sport psychology consultant who works with athletes to develop motivation, confidence, focus, and emotion-control using mental training skills such as visualization and hands-on situational training. She can be reached at: anna@psychforsport.com or by logging onto www.psychforsport.com. “Our Brain…Our Greatest Natural Resource”©
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SNOW WHITE, continued “That’s the event I want to race next time,” she told the dwarves that evening. “They’ll hold the games again during the harvest festival. I’ve three months to learn to swim.” The dwarves worked hard to deepen a small pond near the cottage where Snow White learned to swim. They built several different carts, including a low one with four small wheels on which Snow White could stand and push with one foot. “The rules didn’t say anything about cart design,” she said. “This one lets me glide on smooth ground, and it isn’t too bad on cobblestones. I like it.” On the day of the competition, dressed in boys’ togs with her hair tucked inside a cap, Snow White joined several dozen youths and young men at the edge of the moat. The king’s bugler announced the start of the race. She was not a good swimmer, so she stayed near the edge to touch bottom from time to time. Some boys and men couldn’t swim at all, and they slogged around the edge of the moat in waist-deep water. Snow White finished the circuit ahead of them but behind others who swam well. She jumped on her low cart and scooted on the cobblestone path around the royal green, passing a number of boys and men struggling to pull cumbersome dog carts.
JANUARY 2012 28
“That’s not fair—it’s not a cart,” some of the competitors called out as she passed them. “We’ve never seen anything like that,” spectators said. “No cartwright around here built it. Who is that boy?” After the cart race, she took off in the footrace. A few boys and several young men, including the prince, were still ahead of her. Running on legs untaxed from pulling a heavy cart, Snow White bounded like a deer on the path through the woods. Hidden in the bushes, the seven dwarves quietly cheered as she passed them. Emerging from the woods at the distant end of the royal green, she sprinted to the finish line in fifth place. The prince had won, followed by three of his friends. Nobody seemed to know the lad who took fifth place. Before she could leave, a well-dressed man with a very skinny youth in tow approached her. “That was a very fine race, lad,” the man said. “What is your name?” “Uh, Snow…uh, I mean White….” She gulped. “Whitehall, sir. Snowden Whitehall.” “Well, young Whitehall, I want you to teach my son.” He pulled the thin lad forward to introduce him. “This is Jack. Jack Sprat.
He needs to grow some muscles so the maidens might show an interest in him.” Jack’s face turned red. “Father, please.” “I’ll pay you well,” the man said. “You can teach him at our estate from now until the next summer trey-sports competition.” She agreed, and a few days later, dressed again as a lad, Snow White showed up at the Sprat estate. “Can we be honest with each other?” Jack said. “My father wants me to marry a rich, fat girl who he’s already picked. People are chanting, ‘Jack Sprat could eat no fat, his wife could eat no lean.’ I want to pick my wife, and for that I need to get stronger to find someone who’ll like me. I agreed to let him hire you. Besides, I like your racing cart. I think I could design an even better one.” Snow White raised her eyebrows. “You could?” He nodded. “Is Snowden your real name?” She shook her head. He seemed like an honest and trustworthy young man, so she told him the truth. For the rest of autumn, winter, and spring, they swam, ran, and tested new cart designs together. Workmen built a swimming pool in one of the estate’s greenhouses. They took long runs to Snow White’s cottage where she let down her hair, and the dwarves treated Jack to their hospitality. One day in early spring, they crossed paths with Goldilocks who was running fast, carrying an empty basket. “Are you all right, Goldilocks?” Snow White asked. “Are the bears chasing you again?” “No, we’re friends now. Since my visit to their cottage that time, I returned to apologize, bringing them gifts of berries, nuts, and honey. Baby Bear loves to play. They’ve invited me to visit when I can. I went again today, but I lost track of the time. I must get home quickly.” With that, Goldilocks sprinted off through the woods. Snow White and Jack Sprat looked at each other. “She’s fast,” Snow White said. “Maybe she’d like to race too and meet some eligible young men.” Soon they had enlisted Goldilocks as well as Cinderella, who snuck away from her dreary chores to train for the June race. Sometimes they went to Jack’s estate in boys’ clothes the elves had sewn for the girls. On other days they ran in the woods to the cottage of the three bears where they always made time to romp with Baby Bear who loved to chase them and playfully wrestle on the floor. Word of the summer solstice sports festival spread throughout the kingdom. About one hundred boys and young men signed up for the trey-sports race. The seven dwarves, the tailor’s elves, and even the three bears hid in the thickets near the royal green to see the cart race and cheer on Snow White and her three friends during the footrace through the woods. After the swim, Snow White and Jack stayed near each other on their improved scooter carts as they passed other competitors. They trailed the prince, but not by much. Snow White was a fast
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SNOW WHITE, continued
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runner, but Jack was even faster. When they left their carts to start the footrace, Jack was soon out of sight in the forest. Snow White heard whispered words of encouragement from the hidden dwarves and elves as she raced past them. Just before the forest path ended at the far end of the royal green, she heard Baby Bear’s yip and bark. As she entered the green, the yips and barks did not diminish. She quickly glanced around. Baby Bear was galloping behind her! “Baby Bear, no! You can’t be here.” She looked towards the finish line about a half-mile away. Spectators crowded along the royal green near the end. Ahead on the green, she saw the prince still in first place pursued by Jack and two others. Apparently Baby Bear saw Jack, too, because he galloped up the green towards his friend while gleefully yipping and barking. A moment later, Mama and Papa Bear crashed through the thicket onto the royal green, growling for Baby Bear to return to the woods. Baby Bear ignored them, and instead jumped on Jack. They tumbled to the ground. The spectators went wild. “Run! Bears!” Many people in the audience and nearly all the competitors on the green ran for cover. “We’ll take care of Baby Bear,” Snow White called to his parents. “Go hide in the woods before the royal huntsmen find you. We’ll keep him safe.” The two bears hurried back to the woods while she ran to Jack who was still on the ground. He was laughing at Baby Bear’s antics as the cub licked his face. She turned to see Goldilocks and Cinderella running up the green towards them. While Snow White’s attention was briefly averted, Baby Bear jumped on her to play. As she fell to the ground, her cap came off, exposing her long, black hair. “Ahhh! Snowden Whitehall is a girl!” the remaining spectators said. Snow White’s three friends looked at her. Without a word, Goldilocks and Cinderella removed their caps, letting their long tresses fall loose. The crowd, which was quickly returning to the royal green, buzzed in the excitement of seeing three maidens and Jack on the field with a bear cub.
The race hadn’t ended yet. Snow White, her three friends, and Baby Bear trotted up the field toward the finish line. “Wait for the prince to come back on the field,” Snow White said. “He’ll be king some day. He needs to win.” And so the trey-sports race ended. Afterwards, the prince approached Snow White and took her in his arms. “Snow White, I never thought….” Jack Sprat cleared his throat. “I guess you don’t want me here anymore.” Snow White looked at him as she stepped out of the prince’s arms. “Why do you say that, Jack? The prince is my brother. When our mother died and the king remarried, our stepmother was jealous and wanted me dead. I ran away to the woods, and we haven’t spoken in many years.” She kissed Jack on the cheek. “You’re the one I want.” Jack’s cheeks turned as red as an apple. “Introduce me to your friend,” the prince said, indicating Cinderella standing nearby. Snow White did, and the prince and Cinderella remained side-by-side for the rest of the day and evening. Goldilocks was supposed to take Baby Bear to his cottage, but dozens of boys at the festival wanted to play with him. They returned to the cottage late in the day, with Baby Bear too tired to listen to his parents’ scolding. Snow White and Jack Sprat married at the estate, but they had a second wedding party at the dwarves’ cottage with their friends, the elves, and the three bears. After the feast and music, the group sat by the fireplace and conspired how they might win the next trey-sports race. “I’ve got it!” Jack said. “A three-wheeled cart with a small seat. The front wheel will be large and fitted with pedals and a swiveling handlebar to steer it.” This, my friends, is a fairy tale that came true.
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