INSIDE THIS ISSUE
JANUARY/FEBRUARY 2016
10,001 Joys TCSD Events TCSD Contacts Board Members
1 3 3 4
TRIATHLON CLUB OF SAN DIEGO
Member Profile Weekly Workout Calendar Ironman Finishers TCSD Conversation
4 5 6 7
Coaches/Corner It’s The Law New Members
13 14 16
TriNews
This
UPCOMING CLUB EVENTS Check the Club’s website, Facebook page and/or Yahoo group forum for the most up to date activity details.
would be the year for a couple of the herbal oils both calmed and buzzed personal records in Bill’s him. He left feeling a bit tired, favorite triathlons. He just knew it. PR’s and and awoke the next day with some maybe a podium finish or two. He had relief from aches in his sore muscles. Bill spent the winter doing baseline trainreturned to Sara’s clinic the following ing, adding weights, stretching, and week. His condition improved yoga to his routines. Once spring again, but not enough for him arrived, he ramped up his to resume hard swimming, workouts. bicycling, “Let’s try a few and running other acupuncture following a points and test schedule he some other oils you might had planned for like,” Sara said when he his target races. What he hadn’t planned, however, was A tale of fiction by Barbara Javor arrived for his third session. After he settled on his back, a series of twinges and aches that plagued his shoulders, hamstrings, and feet. He she brought four small bottles of oils for Bill to tried rest and massage, but the soreness contin- sniff while she prepared the needles. He found two bottles with pungent, woodsy ued to nag him. Afraid the aches might turn into serious injuries, he decided to take the next scents he liked, and alternated sniffing them. step—acupuncture. Some of the participants in “One of them says Restore Qi and the other says his group workouts had recommended it, and Bill’s Activate Qi,” he said. “Sounds good to me.” He yoga instructor, Sara, was a practitioner. ‘Why rested the bottles on his chest as Sara started to not?’ he thought. ‘A few needles and aromatic oils insert the needles. can’t hurt.’ “Uh oh,” she said. “The bottles tipped, and the Sara’s clinic was in downtown La Jolla, caps weren’t closed. The oils soaked your skin.” California, just a few blocks from the beach where She removed the bottles and sniffed the air. Bill often swam. During his first treatment, he “Pretty strong musty scent. It’s a good thing we’re stripped down to his running shorts so Sara could not in the forest where you might attract bears,” insert needles along prescribed meridians from his she said with a laugh. After Sara finished inserting scalp to his feet while he lay on his back. Later a score of needles between his scalp and the tops she repeated the procedure while he lay on his of his feet, she turned on a heater over his stomach. The faint musty scent of a few drops of abdomen. “Relax, and I’ll be back in about twenty
10,001 Joys
continued on page 16
JANUARY/FEBRUARY 2016 2
JAN/FEB TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Mike Plumb. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list 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 myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Richard Duquette, Barbara Javor, Verita Stewart and Craig Zelent
TRI 101
INTRO TO TCSD AND FRIENDS
Monday February 22rd, 6pm
TBD
Get the answers to these questions and more at the monthly TCSD Tri 101! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative!
Find out what makes our Club awesome, and hear about the latest and greatest and all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
REAL BEGINNERS’ BIKE RIDE February 21, 8:30am
Location: TBD Contact: Paula Munoz, pmariemunoz@gmail.com or Cory Gasaway corygasaway@gmail.com
The TCSD Real Beginners’ Bike Ride takes 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. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 19 miles. (Suggested distance for hybrids and mountain bikes is 9 miles.) David and James will be your leader and is promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY. Option: 5K run after the ride. Bring your run gear if you plan to join. Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 (858) 974-4455 map: http://tinyurl.com/4kdk28t Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx Contact/Questions: David Navarro, dnavarro140.6@triclubsandiego.o rg and/or James Ismailoglu, membership@triclubsandiego.org
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE GUSTAVO OLIVEIRA Member since: 2015 Blog/web: www.guitarv.com
President
Mike Plumb
president@triclubsandiego.org
Vice President
Paula Munoz
vicepresident@triclubsandiego.org
Treasurer
Al Allison
Secretary
Paula Munoz
secretary@triclubsandiego.org
Program and Events Officer
Jay Lewis
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Age Group: M 40-44 Status: M Occupation: Software Engineer. Favorite local restaurant: Urban Pie, Solana Beach. When not training, I enjoy: Reading books with my son, eating my wife's delicious food. Who or what inspired you to start triathlons? I was living in Oceanside some years ago trying to make a living as a professional musician. One day I saw a triathlon being held there. Little did I knew it was the famous Oceanside 70.3. I watched a bit and being a swimmer for many years I thought, “I can’t do the run and bike leg, but I certainly can race some of these guys in the water”. When I moved to Solana Beach in 2012, my dreams of being a famous musician finally fell apart. I knew I was too old for it. So I decided to find a new hobby since, without music, I had a lot of free time. I heard about the Solana Beach Sprint of 2013 and decided to give it a try to just see my performance on the swimming. It was way below what I expected, and I got disqualified on the run for making the wrong turn. After that, well long story... but it became my favorite hobby and resulted in a
hamontrose@gmail.com
(908) 247-1145
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Larry Tran
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Kai Nakamura
Race Director, Duathlon
Jay Weber
Race Director, Run and Triathlon Jim Johnson
(760) 214-0055
jameslj01@gmail.com
Social Directors Social Media Manager Sponsorship Director
Kat Gunsur
katg@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Youth Team Coach Web Administrators
JANUARY/FEBRUARY 2016 4
Hank Montrose
Roger Leszczynski
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
6:00 PM
Ocean Swim in Carlsbad
•
•
Location: La Jolla Cove.
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride 6:30 PM
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Location: Moment Cycle Sport, Liberty Station.
Run Workout in Carlsbad/North County, Coached session
•
Location: Starts at the Bike Trail
that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks. 8:00PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
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Location: 800 Nautilus St., La Jolla.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
•
Location: Tamarack Beach.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 8:00PM
•
Location: Moment Cycle Sport, Liberty Station.
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Friday 6:30 AM First light ocean Swim
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This year’s athletic goa: Unrealistic Goal: Win a triathlon in my age group. There is always a faster guy.
Can’t race without: My bike or my shoes.
Thursday 6:15 AM Pannikin Bike Ride
PR/Best race: Mission Bay Triathlon 2013, 2nd place among 70 competitors. Set a PR.
Most embarrassing or disastrous moment: None yet.
Location: La Jolla Cove.
Ocean Swim in Carlsbad
6:00 PM
Pre and/or Post event ritual: Pre: Wake up 2-3 hours before the race time and eat white toast and orange juice. Post: Eating my wife’s delicious meals and sleeping for hours.
Favorite segment (swim, bike or run): Swim.
Tuesday 6:00 AM Pannikin Bike Ride
My first triathlon: 2013 Koz Events Solana Beach.
Favorite Race/Tri event: Chula Vista Challenge and Big Rock Triathlon.
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
radical change in lifestyle. In short, instead of spending hours playing guitar, now I do the same juggling between swimming, biking and running.
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
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. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
My equipment: Wetsuit: TYR Bike: Quintana Roo Running Shoe: Zoot Equipment wish list: For triathlon, I have all I wanted. Yet, I'd like to get a Litespeed road bike so I can bike with the guys at Swamis in Encinitas without being dropped. Pretty hard to bike with them on a heavy tribike. Best advice: Interval training, interval training. It is impossible to get faster if you don't increase intensity. I used myself as an example. My first 10k was close to an one hour, and I was weighed close to 170lbs with nearly 28% body fat (I am 5'7"). It took hundreds and hundreds of sprints and uphill running to lower it to 39 minutes. Now I weigh 145 lbs and 15% body fat, which for my age is pretty good. Favorite Thing(s) About TCSD: Mailing list and the Ironman Championship preview party.
WWW.TRICLUBSANDIEGO.ORG
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CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
HITS Palm Springs, December 5, 2015 AG AG Rank OV Rank Swim Tinh Khuong M 40-44 1 5 1:14 Harper VanSteenhouse M 35-39 1 6 1:05 Anne Rogers F 50-54 1 65 1:25 Josef Cuesico M 40-44 19 91 1:29
Bike 5::20 5:25 6:50 6:58
Run 4:00 4:28 5:36 7:01
Finish 10:47 11:07 14:09 15:41
94 participants. Transitions and seconds not included. Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off and 7638 Clairemont Mesa Blvd. (formaly HiTech Bikes) 7638 Clairemont Mesa Blvd San Diego, CA 92111 (858) 384-2867
release dates and locations for this year’s Flex Tour with added stops as popularity of the tour has grown. The successful tour visits various triathlons and expositions around the country to promote the brand, raise awareness, and build the Zoggs family. Get a complete list of dates & locations at
zoggsusa.com. JANUARY/FEBRUARY 2016 6
TCSD CONVERSATION WITH: By Craig Zelent
“
Eric Davidson
”
I have wanted to interview Eric Davidson for two years now. Eric wanted to wait until he finished Ironman Hawaii. The time has come. On October 10th Eric joined the very select club of triathletes to have finished the most famous race in our sport. Eric’s story was worth the wait.
SPONSORS OF TCSD
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
APPAREL & EQUIPMENT
Craig: What was your athletic background prior to triathlon? Eric: Growing up on a farm in Iowa, I never considered myself an athlete. As an elementary school child, I participated in youth leagues for football, baseball and swimming but did not excel at any of them. When I was 12, we moved to the country where I spent all of my free time caring for and training our Arabian horses. My high-school activities included band, speech and student government; but no sports. I bought my first bike when I was 25 and enjoyed cycling on the country roads of Virginia where I was living. I maintained decent fitness over the next 15 years with frequent trips to the gym and some cycling but nothing very serious. When I turned 40, I became interested in climbing and spent a week in a mountaineering school on Mt. Rainier. That led to successfully climbing Mt. McKinley on a three-week expedition to Alaska in 2005. After that, I wanted to stay active and turned to running to stay in shape. In 2006, I competed in my first race (San Dieguito Half Marathon) and became hooked on road-racing. Later that year, I ran my first marathon in 3:19 which qualified me to run the Boston Marathon in 2007. I raced two more marathons in 2007 with my best result being at San Diego Rock n Roll in a time of 3:15. While waiting in the gym in Hopkinton prior to Boston, I met two guys who were talking about
Ironman racing. That inspired me and I set a new goal: complete an Ironman triathlon.
Most people chose a local sprint for their first triathlon. What was your first triathlon like? Eric: I am somewhat unique in that my first triathlon was an Ironman. Prior to getting involved in the sport, triathlon meant only one thing to me: Ironman. Because I was now a marathon runner, it seemed logical to me to register for an Ironman - why would I start with a race that didn’t include that distance? As I was a complete novice in triathlon, I had much work to do to prepare for Ironman Arizona scheduled for April 2008. I joined TCSD, bought a tri-bike, read books and sought advice from as many people as I could. For my first race, I did not hire a coach but relied on advice I gleaned from others including you, Craig, and from my spin instructor Bernie Sidney. I entered that first Ironman with much anxiety - and high hopes for a good result. I made
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount continued on page 8
continued on page 8
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CONVERSATION, continued SPONSORS OF TCSD
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.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
some classic mistakes race week, notably swimming in Tempe Town Lake in the days prior to the race and ending up with gastroenteritis the day before the race. I was still throwing up on race morning but didn’t consider
meaningful to you? Eric: That’s correct, Craig. Other than a few
Sprint and Olympic triathlons in 2008-2009, all of my racing has been at the full-distance Ironman-branded events. I decided to spend my race fees on Ironman races as I was intent on qualifying for Kona via the Legacy program. My favorite race course is Arizona, a race I’ve completed 9 times. After that first race in April 2008, I trained with Breakaway Training for six months and diligently followed the customized training plans that Luke Walton and Felipe Loureiro put together for me. Although I have been selfcoached since 2008, I still consult and follow the, periodization programs they designed for me. Their insights and coaching hlon at Ironman Arizona, 2008. changed me as a triathlete and Eric competing in his very first triat allowed me to shave two and one half hours off sitting it out. This was pre-Facebook, but I had my time when I raced IM Arizona again in still let over 100 family, friends and colleagues November 2008. 10:48 still stands as my best know via email what I was doing, and I didn’t race to date. I competed again at IMAZ in want to let them (or me) down. This was the November 2015 and still consider it the best last time IM Arizona was held in April, and the place for me to race with the flat terrain and conditions that day with temps in the 90’s typically fast conditions, although we were surclearly supported the decision to move the race prised with the cold and rain conditions this to November. Nonetheless, I finished that race November. in 13:16 and was happy to be an Ironman! I also love Ironman Wisconsin. The fan supYour triathlon career consists of 20 races port in Madison is tremendous, and the course and 16 of those are full Ironman distance is spectacular. My parents were able to stay events. What races stand out as the most with me and watch the race in September
TCSD BIKE & WHEEL CASE RENTAL PROGRAM
Zoggs Goggles Zoggsusa.com
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.
Zoot Sports www.zootsports.com
Rates per week: Single case $25 Double case $40 Wheel case $25
continued on page 11
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
JANUARY/FEBRUARY 2016 8
2008–the only time they were able to see me race ckwise: the World Championship in Kona. Iron legends clo th wi n io pt ce re an Ironman. Having I was thrilled because I wasn’t Legacy Reilly. e 2015 Ironman Scott and Mike fast enough to qualify for Kona family on the course to Eric celebrating at th Allen, Paula Newby-Fraser, Dave der, Mark by finishing in one of the top cheer you on is incredi- Craig Alexan spots in my age-group, or lucky ble, and having my parenough to gain a spot via the ents there was extremely lottery. At that point I had special. I’ll never forget completed six Ironman races stopping to give my mom with the goal of being a 10xa kiss at the top of the Ironman. With Legacy I had a helix coming into T2. My new goal of 12 Ironman finparents both passed away ishes, as that was the numin 2013. I remember them ber required to get to Kona. at the beginning of every race and think about how The criteria to be selected much their support meant as a Legacy athlete for 2016 to me. If you still have your are: 1) Athlete must have parents and they haven’t completed a minimum of seen you race, I strongly rec12 full-distance IRONMANommend you do whatever branded races by December you can to make that hap31, 2015; 2) Athlete has pen. A mantra my mother never participated in the loved to say as she attempted IRONMAN World to keep active during her canChampionship; 3) Athlete cer therapy was, “Someday I must have completed at might not be able to do this. least one full-distance Today is not that day.” I think IRONMAN event in 2014 about that every time I have and 2015 and 4) Athlete must be the opportunity to race an registered for a full-distance IRONMAN event in 2016. Ironman. According to Ironman “Due to the overwhelming popularity of The inaugural Ironman Lake Tahoe of 2013 will always hold a the program, we expect there to be significantly more qualified special place in my heart. It was my slowest time (14:54) and the applicants than there are slots available (100). In the past, qualmost difficult by far with the cold, altitude and long grades on the ified Legacy applicants who were not selected in their application bike course. I remember knocking the icicles off my bike in T1 and year were guaranteed selection in the next year’s program if they dealing with the cold temperatures on the run as the day turned maintained eligibility. Due to the amount of qualified applicants into night. The only thing that we currently have, we can longer make that guarantee, and athsaved me was relying on my Along the Kona letes who are not selected will be placed on a wait-list. An athCoast at the Iron mountaineering training to try lete’s place on the wait list will be based man Wo rld Cham pionship to keep warm. I went back solely on their Legacy application time-date . through special needs at mile stamp.” For me, I entered Legacy after com10 to pick-up clothing that pleting my 12th race in 2013 but was not earlier racers had abandoned, selected until my second year. So after 14 which allowed me to finish Ironman races in seven years, I finally the race in the cold condi“earned” my spot to race at the World tions. Championships this past October.
What is the Ironman Legacy Program? Eric: The Ironman Legacy Program was launched in 2010 to give loyal Ironman racers the opportunity to race at
What was your Ironman Hawaii experience like? Eric: If you’re a fan of Ironman you need to try to get to Kona to experience the World Championship as an athlete. One piece of advice I received was to allow plenty of time and to get to events early. I was in the first group that comcontinued on page 10
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CONVERSATION, continued pleted registration on Wednesday morning, and it was incredibly cool to have the volunteers greet us with applause as our group came through the doors – now I’m feeling like an athlete! I attended the Parade of Nations later that day and happened to be the first person to show up at the recommended time. I asked if I could help, and the volunteer said, “Do you want to carry the American flag for the US delegation?” It was so much fun to march through Kona with some of the Americans and see the delegations from other countries. A highlight for me was attending the Legacy reception that Ironman holds for the 100 Legacy athletes. Ironman legends Paula Newby-Fraser, Craig Alexander, Dave Scott and Mark Allen were there to congratulate us at a beautiful event at the King K hotel. I was very fit for this race but was humbled by the conditions on race day. Temperatures were in the 90’s and the winds pickedup later in the day on the bike course. The rain and wind in Hawi made the roads slick, and I felt like I was hanging on for dear life at times. My time of 13:43 was one of my slower Ironman times. To give you an idea of how difficult it was for me, I raced IMAZ five weeks later in 11:28 on a day that included cold and rainy weather and a flat tire. I have tremendous respect for the Kona course and am happy that I was able to complete it on that day.
Craig: What is your involvement with the USA Triathlon Southwest Region Council?
Orthopedic Rehabilitation
Sports Medicine Rehabilitation
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I’ve been really pleased over the recent years to see more USAT sanctioned races in the San Diego area. Why would someone want to become an annual member of USAT? Eric: An annual membership allows an athlete to compete in USAT-sanctioned races while receiving benefits including: a subscription to the quarterly USA Triathlon magazine, inclusion in the USA Triathlon national ranking system, discounts from USA Triathlon sponsors, and eligibility to qualify for Team USA and compete in world championship events. Without this membership, a one-day $15 membership is required to compete in any USATsanctioned race. The $50 annual fee makes sense based on three races/year. Plus purchasing the annual membership avoids the hassle of buying a one-day license for every race. The discounts are valuable too. I travel extensively for work and pleasure, and
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner.
Our Center Specializes in: n
Eric: I was appointed to serve on the USAT Southwest Region Council in 2012 and re-elected to a four year term in 2014. I serve as one of the Executive Officers on the Council and chair the Outreach Committee with the goal to retain and recruit new members to USAT. We hold 12 membership rallies per year at triathlons throughout our region (California, Arizona and Nevada), including special events at the Regional Championship races. The experience serving on the Council has been very worthwhile, as I interact with a talented and committed group of council members, USAT National staff, and USAT Board members.
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McKenzie Method
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Cumulative Trauma Disorders
Strength and Conditioning Programs
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Active Release Techniques
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Women’s Health
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Pelvic Floor Dysfunctions
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Biofeedback
®
Functional Flexibility Programs
Customized Online Exercise Program
(858) 452-0282 http://functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services
JANUARY/FEBRUARY 2016 10
the 15% discount at Hilton properties pays for the annual membership in a few stays. In addition, I like the idea of supporting the National Governing Body for our sport. The membership fees are put to good use for the development and upkeep of USAT age group programs such as championships, event sanctioning, officiating and rankings. While some funds are allotted to the training and development of elite athletes, most of that funding is through sponsorships and U.S. Olympic Committee support.
ing for more ways to get involved and became aware of the USAT Officials programs. I attended a clinic in 2011 and became certified as a USAT official, working races mainly in Southern California. Interestingly, when I first started, most of the races in San Diego were not USAT-sanctioned or the race director self-officiated. I know we all get frustrated when other triathletes don’t follow the rules (no drafting!), and I’m very happy to see that more local race directors are now using certified officials to create a fair field of play. In 2012 I What are your became certified favorite benefits of as an ITU membership in the Technical Official. TCSD? The ITU organiEric: I joined TCSD in zation oversees the fall of 2007 and the rules and vividly recall attending ensures consismy first meeting at tency at races Road Runner Sports. the . around pionship Kona, 2015 Craig, you held a meetam Ch rld Wo an nm world including net of the Iro ing for aspiring Ironman Run segm Continental races, the World Triathlon Series athletes and shared with us your Ironman train- and the Olympics. ing plans. The monthly meetings continue to be I recently achieved the second level of certifimy favorite benefit of my membership in TCSD. I cation with ITU and would like to officiate at enjoy the people, the delicious food and the rafevents outside the USA in the coming years. I fles. I’ve learned so much from Bob Babbitt’s also work at Ironman events, riding on the back interviews with professional triathletes – some of a motorcycle serving as a bike marshal. of my favorites have been his chats with Chrissie Between the three organizations, I officiate at Wellington, Samantha McGlone, Miranda Carfrae, approximately 12 events per year. The organizaAndy Potts, Ben Hoffman and Luke McKenzie. I tions pay a stipend and travel expenses, you am an avid fan of triathlon and attribute getting don’t make much money, but I’ve found it to be to know the athletes on a personal level as one extremely rewarding, an excellent way to get of the reasons for that. more involved in our sport and a wonderful way I’ve seen you serving as a race official at to meet new friends from across the USA and the many events. What does it take to become a world! If you’re interested in getting involved, race official, and what do you enjoy about you can find out more information on the USAT this responsibility? website.
Eric: After a few years in the sport, I was look-
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CONVERSATION, continued SPONSORS OF TCSD
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What are some of the funniest things you have seen over the years in triathlon? Eric: The funniest thing I’ve seen on the race
were wonderful times, but it’s much easier now to fit in the training when my wife and I are empty-nesters.
course was at Ironman Lake Tahoe where a competitor was still wearing his wetsuit on the bike course in order to stay warm. He was carrying his Ironman backpack and intended to change into his biking kit once it warmed up. I never heard whether he made the cut-offs and finished the race. I also get great enjoyment and pleasure in seeing the first-time racers at Ironman events. Typically this is about a third of the racers so there are many opportunities to see the OCD behavior that many of us exhibited at our first events.
What are your future triathlon goals? Eric: I’m not sure. I haven’t signed up for any
What are your favorite aspects of the triathlon lifestyle? Eric: I enjoy the discipline that triathlon brings to all aspects of my life. I find myself to be more organized when I’m in the middle of Ironman training, and I achieve more. I work in outside sales for a medical device company and find that I am more productive at work when I plan most of my waking hours. My children are both now in college so I have more free time to train but that wasn’t the case when they were younger. I remember getting in a 20mile training run and still making it to the soccer field to coach my daughter’s team at a 10:00am game on a Saturday morning. Those
races for 2016. It was a big decision not to register for IMAZ 2016 as it would have been my 10th time on that course. I would love to race some of the iconic endurance events in Europe such as Norseman, Challenge Roth, or L’Alpe d’Huez. I entered the Norseman lottery for 2016 but was not selected. I will continue to officiate at USAT, ITU and Ironman events as well as serve on the USAT Southwest Regional Council to advance the sport of triathlon in the USA. I also plan to get more involved in TCSD attending workouts, checking out our club races and getting to know other members of the best TriClub in the country!
Eric, thank you for sharing your story. You are the ultimate Ironman. I bet there is no one else on the planet who can say that 80% of their triathlon race finishes have been the Ironman distance. It’s just a matter of time before you identify a triathlon goal. Good luck and enjoy the journey. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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COACH’S CORNER: By Verita Stewart, courtesy of CyclingTips.com
Your First Upgrades: Here’s Where To Invest Your Money Cycling is an expensive sport, and I often get asked what to invest in when new to cycling. What items should one prioritize? And what is a worthy investment in terms of value, comfort and performance? When I first started cycling, I had a very basic set-up. I started out with a modest $2500 budget, which got me set up with an entry level aluminium road bike, a very basic kit ( shorts and a jersey), shoes and helmet. My ‘basic’ gear worked fine for my needs, and they more than adequately did the job while I was starting out and new to cycling. But with the increased amount of time I was spending on my bike, I outgrew my basic set-up pretty quickly. I went from casually riding about three days a week to being on my bike six-seven days a week. My gear was not only getting worn out, but it wasn’t the greatest for comfort and performance as I spent longer days in the saddle. I needed an upgrade. With a conservative budget, I wanted to get value for money. I started to ask around, talking to friends and people in the industry, and I quickly realized that there was a trend – the term “you get what you pay for” applies directly to cycling. If you buy something cheap, that’s what you will get. But don’t be deterred, because there are plenty of choices and options to suit all budgets and needs – lots of happy mediums – especially when it comes to cycling kit. Here are some ideas of items to invest in to get value for money.
Bike fit Getting a professional bike fit will make you more comfortable, prevent and alleviate injuries and will even locate any missing or wasted watts. It is definitely worth the financial investment. A good bike fitter will also help you find a good saddle.
Good knicks and a stylin’ kit Your comfort on the bike will increase exponentially with a good kit. Having a good quality, comfortable chamois will make riding for more than two hours a breeze. Once you have invested in a good chamois, you won’t know yourself. There are heaps of brands out there to choose from, so ask around with your friends to get the ‘hot tip’ and try before you buy!
Cyclocomputer/Multisport computer How much are you riding and where? How fast? Up how much elevation? Start keeping track of your rides to measure progress with a cyclocomputer like the Garmin Edge and Garmin 920xt.
Lights The more you start training, the earlier you need to get up. I started riding in the early morning and was finding that my cheap, 200-lumen front light was just not cutting it in the pitch black. I asked around and ended up buying a waterproof, durable and rechargeable 1000 lumen light. Almost three years later, it is still working like the day I bought it. Make sure you invest in some quality lights for your safety.
Wheels You will notice an immediate difference with a wheel upgrade. Look for wheels that that are light, durable and roll well (good quality hubs). Investing in a good set of wheels is an option if you can’t afford or don’t need to upgrade your bike. If you are new to racing or looking for a more aerodynamic set up, think about an upgrade to a set of carbon rim wheels. Warning: once you put them on, you won’t want to ride your old training wheels.
Power meter (or power trainer) If you are keen to start data-based training, a power meter or power trainer like the KICKR/SNAP is a worthy investment I bought a power meter not long after I started with a coach as a means to train specifically and track my progress. A power meter will allow you to train specifically and accurately, monitoring your performance over time. It will remove the guess work when training with only speed or heart rate, because these measurements can be subjective at times. There is no hiding when training to power – you are either pushing the numbers or not. Power meters come in the form of hubs, crank arms, rings and pedals. Alternatively, if you spend a lot of time indoors, there are ergos with power meters built in. Find one that fits your budget and riding style.
The ultimate upgrade: A new bike After much research, I realized that I was probably in need of a ‘better’ road bike for training and racing. My heavy alloy roadie was just that, too heavy! With the help of my local bike shop (LBS), I chose a road bike that was within my budget and had features that would suit my needs. It came with good wheels (ceramic bearings for better rolling resistance), top of the line group set for shifting performance and was an overall light bike for my climbing needs. There is so much out there that to choose from, but my number one piece of advice is “you get what you pay for.” Using your continued on page 18
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4
IT’S THE LAW: By Richard L. Duquette. Esq SPONSORS OF TCSD
TIPS TO RECOVER A FAIR PROPERTY DAMAGE SETTLEMENT
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“The repair estimate for your client’s bicycle is for more than the value of my car.”
I
nsurance adjusters have said this to me while, I’m attempting to settle bicycle property damage claims - due to their insured’s negligence. Adjusters are skeptical of claims for expensive bicycles. Adjusters don’t want to overpay. Their files are audited and they must justify a decision to settle. So, here are four tips to maximize your property damage settlement.
Tip One:
The general rule is that you’re entitled to reasonable compensation for damage to your bike and clothes, i.e. the difference in the fair market value of the bike immediately before and after the accident. This formula is used when your bike is “totaled.” Have an experienced mechanic estimate if it’s cost effective to repair the damaged bike or total it out. Photograph the damage to
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support your claim. I recently had a bike mechanic use a tool to show the degree the frame was bent. I photographed the measuring tool next to the bent frame to prove the loss. Now, compare the photos of your prized bike just before the crash. Pull up e-bay prices for similar bikes to prove the reasonable market value before the crash. (Your purchase receipt helps set a watermark in negotiations.) This is a reasonable method to validate your claim.
Tip Two:
Say your bike isn’t totaled. The law allows you to “repair” the bike, so it’s restored to the fair market value as it existed immediately before the accident. This includes the cost of parts and making the repairs, i.e. labor.
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Tip Three:
You can also recover the “depreciation” in value of a damaged bike. However, if the cost of repair is less than the depreciated amount, you may only recover the lesser sum – the repairs. For example, if you’re unable to restore your classic Masi or Colnago bike without using genuine parts or paint without suffering a big drop in value, then recovering the depreciated amount is proper because it’s less than deeming it a total loss. To economically bring the bike back to its pre-crash condition, this may require you to ship your bike to the factory to paint or straighten the frame. Totaling the bike would be wasteful, and a quick fix with after market products won’t restore the value to the condition immediately before the crash. Thus, it makes sense to factor in depreciation when calculating your damages so you are made whole.
Tip Four:
While your bike is being repaired you’ve lost the “use” of it. This loss is compensable during the time “reasonably necessary” to repair the damage caused by the accident. Insurance adjusters may fight you
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on this “head of damages”. They’re accustomed to paying for the loss of use of a car, but not a bike. So, analogize your loss of use to paying for an Enterprise rental car; there’s not much difference. In case you have a race, you can rent a comparable bike. Most shops rent bikes. Just make sure you’re diligent in mitigating your losses. Keep a log of when you’ve notified the insurance company by phone (followed up by an e-mail or fax) of your reasonable losses. This starts the clock ticking for loss of use since they now have notice to either pay for the totaled bike or the repairs without delay…. or suffer the “loss of use” cost to rent a comparable bike. Then, factor in your “loss of use” costs into your total property damage settlement negotiations.
Conclusion:
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There you have it, four tips to get back on the road when your bicycle is damaged. Ride Safe – Ride Strong! Mr. Duquette has 30 years of Experience serving the Bicycling Community and has successfully settled and tried to Jury Verdict numerous cases. Visit www.911law.com for informative articles on Bicyclist Rights or give him a call at (760) 730.0500, as he’s always happy to discuss your case free of charge.
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10,001 JOYS, continued
WELCOME NEW TCSD MEMBERS Samantha Adams Brennan Alvarez Allan Asuncion Christopher Barmann William Batista Jason Berchek Aubrey Brown Bridget Buckley Holly Carlton Jeanette Cohen Joao Luis Davila Janie Davis Mike Dzurko Jean Gallienne Luke Gilbert Maggie Goodson Joey Gronovius Anthony Hegedus Andy Hewitt Brianna Hill Ric Hockenhull Aaro Jaervinen Angelie Janssen Andrew Janssen Julie Jayakumar Jacquelin Kammeyer Robert Kania Brian Kaufman Lena Keller Lauren Kirlin Charles Kreuzberger Joseph Lanctot Stephen Lang Ken Leach Hillary Matthews Chris McGann Paul Mount Warren Muir Sandra Munoz Alia Partida Jeffrey Preciado Raymond Rawlings continued on page 18
minutes,” she said. He lay still for a few minutes, but the effects of the needles and the heady aroma wafting from his chest with the heat instilled a sense of purpose, a positive mood, and a strong desire to run from here to there, wherever there was. He couldn’t control the urge. Wearing only his shorts and some 20 needles, Bill opened the door of the treatment room. Sara was in another closed room with a client. Without saying a word, Bill stepped out of the building and started running barefoot through downtown La Jolla before turning towards the beach. He ran lightly and painlessly. His mood was nothing short of joyous. He wasn’t the only one feeling joy. Every time he approached someone walking a dog, the animal sniffed him, wagged its tail exuberantly, and yipped. Dog after dog broke free from its owner’s hold on its leash to trot with Bill. The owners called their dogs and yelled at Bill to stop, but he didn’t. Instead he turned to give them a Buddha smile as he ran. He was like the Pied Piper attracting canine followers with nothing more than herbal oils and a desire to run. He had no plan or destination in mind besides a quest for happiness. With 10 dogs in tow, Bill reached a small, rocky beach where they scrambled down slippery boulders to the sand. He took in the panorama, a scene painted in the brightest and most vivid colors he could recall ever seeing. He watched the dogs chase each other in happy abandon. He closed his eyes and smiled to savor it all. He looked up at the low bluff above him when he heard a man shouting. Bill recognized him right away. He was the homeless man who frequented the streets of La Jolla alternately mumbling to himself and shouting incoherent words. Today he wore a dress with spaghetti straps, the front buttons opened to reveal half of his chest, and a hemline that fell a few inches above his knees. He sported a blonde wig. Bill stared at the man, not because of what he was wearing, but for what he saw exposed down his arms, chest, and legs. The man’s meridians glowed crimson in some spots and electric blue in others. He thought they were hot and cold spots on acupuncture meridians, just like the charts in
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Sara’s clinic. He could see them as plain as day. The man in the dress attempted to climb down to the beach by the same route Bill had descended with the dogs. He wore tattered sandals that offered little traction on the boulders. Bill scrambled to help him, but the man slipped on the last boulder, sending them both sprawling to the hard-packed, wet sand. Bill’s head landed with a thunk, and for a while he remained unfocused in a daze. A wave washed up the beach and soaked him. He regained his focus and saw the colors around him had lost their vibrancy. He gazed over the water at a fog bank rolling in and beginning to dim the sunlight in a gray haze. He grew aware that his skin tingled from saltwater where the acupuncture needles must have fallen out, and he no longer smelled the musty oils. For a minute he watched the grinning homeless man cavort with the dogs. Then Bill stood. The joys from his run to the beach began to diminish. Dog owners showed up to retrieve their pets and give Bill a piece of their minds. He couldn’t apologize because he didn’t intentionally take the dogs—they followed him. Saying he was sorry would have meant he felt sorrow when all he had felt was joy. He placed his palms together, lightly touching them to his forehead with a slight bow to the owners. He thought of saying, “Namaste,” the word they uttered at the end of each yoga session to acknowledge respect, gratitude, and connection, but at the moment he only felt connected with the dogs, so he said nothing. He gazed again at the homeless man. The colored meridians were gone, and his wig sat askew. Once again he was just a crazy guy in a dress at a beach in La Jolla. Bill began walking back to Sara’s clinic. His feet were too tender to run anymore on the pavement. The light feeling was gone, but the memory of the joyous interlude remained as new thoughts filled his mind. “There you are,” Sara said when he returned. “Where did you go? I’ve been looking up and down the street for you.” They stood on the sidewalk as Bill explained what had happened. “It must have been the combination of the scent of those oils and the effects of the acupuncture. They filled me with
an urge to run and seek happy places. And with 10 dogs each filled with a thousand joys, we experienced at least 10,000 joys running to the beach. Then the man in the dress showed up.” “The crazy, homeless guy who’s been wearing a sun dress lately?” Bill nodded and described the colored meridians he observed on the man. “I think he wanted to feel the joy too. But he fell on me, and when I hit my head and got soaked, the spell broke. Up until then it was the strangest feeling of joy without a hint of 10,000 sorrows.” “No, it wasn’t strange,” Sara said. “It was new to you, that’s all.” “Yeah, maybe you’re right. Other new thoughts came to me as I was returning here. I’m usually so focused on swimming, cycling, running, and competing with other t-heads, but today I unintentionally blocked out those thoughts and allowed others to fill my mind.” “T-heads?” “Testosterone-heads, guys who compete at everything. Triathlon
has been three sports about me, me, and me. Who cares if I win or lose besides me? Who cares if I have a PR or a blister? Just me. Others may respect me if I do well, and we have a connection because we participate in the same sports, but that’s it. I blocked out selfish competitiveness today while running to seek joy, and everything changed in a good way. I shared a happy connection with my fellow runners, the dogs. I want to learn how to do that with fellow triathletes. It would be like giving and taking at the same time—if they do better, so will I.” Sara started to comment when a man’s voice singing a nonmelodic rendition of You Are My Sunshine came from down the street. They turned to see the homeless man shuffling in his raggedy sandals, his damp dress covered with sand and a few strands of seaweed. “Just a minute,” Bill told Sara as he dashed to his car parked a few yards away and opened the trunk. He removed an old pair of running shoes he used for jogging on the beach, closed the trunk, continued on page 18
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WELCOME NEW TCSD MEMBERS Dustin Richmond Jason Salonga Alireza Sarebanha Andrew Schalin Diane Ste-Marie Peter Stiegler Virginia Sullivan Stephanie Tarkingon Zheng Tian David Turnbull Melissa Vasel Karla Vejar-Preece Tyler Wallace Mark Ward Marisa Weaver Peter Weber Maria Webster Kari White Alec Williams Victoria Winslow Carmen Yu
10,001 JOYS, continued and approached the man. “Here you go, Sunshine. Maybe you can use these shoes for your next walk to the beach.” The man grinned, revealing several missing teeth. For a moment he looked directly at Bill, and Bill thought they had made a brief but real connection. The man continued up the street, singing his song and swinging his new shoes. Bill was smiling when he returned to Sara at the
front door of the clinic. “That makes 10,001 joys for you today,” she said. “That must be a PR. Come back inside so we can finish your session. Maybe your Qi is still feeling adventurous.” (Story inspired by Sara Sas, licensed acupuncturist and yoga instructor, La Jolla www.holistictraditions.com)
CHOACH’S CORNER, continued money wisely and making some quality investments will make your experience on the bike more enjoyable. Don’t be afraid to ask a friend or your LBS for advice and to point you in the right
direction. The added benefit of making yourself known to your LBS is that they will be more than willing to help you, which is a service you don’t get when shopping online for bike parts.
Wanna be like Joe? Get the new 2016 De Soto Skincooler Long Sleeve Shirt. in new 2016 prints. TCSD discount applies.
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Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 RETURN SERVICE REQUESTED