INSIDE THIS ISSUE
JANUARY 2017
It’s the Law TCSD Contacts Board Members
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TRIATHLON CLUB OF SAN DIEGO
IT’S THE LAW:
JANUARY CLUB GATHERING Featuring:
Dean Karnazes The Road to Sparta Hosted by Bob Babbitt Date, Location & Time: Wednesday January 19th 6:00 pm Location: FunctionSmart 10803 Vista Sorrento Pkwy Suite 100 San Diego, CA 92121
JANUARY CLUB DUATHLON Date/Location/Time: Jan 28th or 29th Black Mountain Refer to the Club’s website for complete information.
Member Profile Weekly Workout Calendar Congratulations IM Finishers TCSD Conversation
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Coach’s Corner New Members
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TriNews
By Richard L. Duquette, Esq.
A Victim’s Guide to Alternative Sentencing Many bicyclists and pedestrians fall victim to criminal conduct in the process of being injured. In many cases the first thought the defendant will have will not be how to compensate the victim, but how to avoid jail. And while as an injured victim your first impulse may be to seek punishment and retribution, keep in mind that your civil case is separate from the criminal case, and collecting monetary damages is more important to your long-term recovery than retribution. In some cases, a defendant sitting in prison is a lot less likely to be able to compensate an injured victim than a defendant who is able to return to work as a productive member of society. In many other cases, the real civil defendant is the insurance company, not the individual criminal defendant. In these situations, locating, communicating with, and securing the coopera-
tion of the criminal defendant is a lot easier if they are not sitting in a jail cell. This is where it helps to understand that there are a number of alternatives to jail. There are some general programs or ways to avoid jail available state wide, and each county has its own unique options. We will start with the general options. Suspended sentence or time stayed: Even if you are sentenced to jail time the court or DA can agree to stay the time or give you a suspended sentence. This means you agree to go to jail for a defined period of time but you only go to jail if you fail to complete certain terms of probation. Often times the stayed or suspended time will be more time than if you had just gone into custody, but it is a way to stay out of jail, and if you successfully complete probation you never go to jail. continued on page 12
JANUARY 2017 2
JANUARY 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, Kai Nakamura. 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, Hannah Reynolds, and Craig Zelent
TCSD BEGINNER RIDE
TRI 101
Satureday, January 14th 8:30am
Tuesday, January 24th 6:00pm
The TCSD Real Beginners Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. 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 leaders and are promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Get the year started off right and 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!
Option: 5K run after the ride. Bring your run gear if you plan to join.
Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
Wednesday, January 11th 6:00pm Come 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 your new best friends/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.)
Location: Pulse Endurance Sports 7638 Clairemont Mesa Blvd. San Diego, CA 92111
(858) 384-2867
Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx
INTRO TO TCSD AND FRIENDS
map: http://tiny.cc/am6ea
Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: Beginner coaches at coaches@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 ANNE Q. ROGERS Nickname: Anne, Annie Member since: 2013
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
advisor@triclubsandiego.org mentors@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Occupation: Financial Advisor, Azimuth Wealth Advisor. Favorite local restaurant: Pizza Port Solana Beach. Great for carbo loading! Also, Charlie and I like to go there after a long walk on the beach. We earned it, right? When not training, I enjoy: Hiking, walking on the beach, hanging out with my husband and twin sons. Before I became a triathlete, I was: A cyclist and runner. Who or what inspired you to start triathlons? I (perhaps unwisely...) ran five marathons in five months. And these were my first five marathons ever. I ended up with a stress fracture and couldn’t run for eight weeks. I cycled and swam for those eight weeks and figured I needed to put that “training” to use. I convinced a friend to do a sprint with me, and we found our new sport! My first triathlon: “A Day At the Beach” in Redondo Beach, CA, on 10-10-10. Aside from the big waves for the swim, it was a wonderful experience! continued on page 5
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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 Coordinator
Robin & Karl Schnug
robin.schnug@gmail.com
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
Age Group: F50-54 Status: Married to my wonderful husband of 27 years, Charlie.
Hank Montrose
(760) 214-0055
Race Director, Aquathlon Race Director, Duathlon
Tim Price
Race Director, Run and Triathlon Jim Johnson
jameslj01@gmail.com
Social Director Sponsorship Director
Kat Gunsur
Swim Director
katg@triclubsandiego.org tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Carol Gasaway
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
(858) 717-1114
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. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
•
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
•
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.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Favorite Race/Tri event(s): Vineman/Barb’s Race! Sorry to say it’s no longer, it’s now IM 70.3 Santa Rosa. Favorite segment (swim, bike or run): Bike.
Tuesday 6:00 AM Pannikin Bike Ride
Pre and/or Post event ritual: Since moving to San Diego, I like going to Pizza Port for my pre-race carboloading. Also, I always get everything ready the night before, and put everything into my car the night before. I know someone who put their transition bag by the door and for some reason went out a different door and arrived at the race without a transition bag. Eeeek! Post: I always try to get a protein drink as soon as possible. And a cheeseburger.
Location: Moment Cycle Sport, Liberty Station.
Friday
PR/Best race: HITS Palm Springs, iron distance: 14:09. Las Vegas Tri Half Iron 1st in AG. This year’s athletic goal: I am excited that I'll be going to USAT Nationals in Omaha. Most embarrassing or disastrous moment: I once had to change my tubes FOUR times in an Olympic distance race. My friends thanked me for finding all the tacks on the road. I ended up being just in front of the sweeper motorcycle, but I managed to pass several people once I finally got to the run. Can’t race without: My Oakleys.
6:30 AM First light ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
My equipment: Wetsuit: Xterra Bike(s): Specialized Shiv Running Shoe(s): Brooks Ravenna 7 Equipment wish list: New cycling shoes. Best advice: Enjoy the journey!
Sunday 8:00 AM Bike Workout, Group Ride
•
Favorite Thing(s) About TCSD: I’ve been able to meet some great people since moving to San Diego. I love the excitement and camaraderie of the members. Whenever I race in my TCSD tri kit (which is always), I enjoy hearing “Go Tri Club!” along the way.
Location: Moment Cycle Sport, Liberty Station.
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 Facebook page.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT Akinori Mitani
IM Cozumel - November 27, 2016 AG AG Rank OV Rank M 25-29 20 295
Swim 1:33
Bike 5:35
Run 4:29
Finish 11:48
HITS Palm Springs - December 3, 2016 AG AG Rank OV Rank Swim M 35-39 4 22 1:24 F 50-54 1 33 1:18 M 35-39 12 54 1:22 F 45-49 3 95 1:43
Bike 7:13 7:54 7:15 7:52
Run 4:31 4:18 6:04 7:14
Finish 13:20 13:54 14:56 17:08
1,203 finishers. Transitions and seconds not included.
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Myles Dillon Katrin Szardenings Ryan Chapman Danielle Rose
95 finishers. Transitions and seconds not included.
IM Western Australia - December 4, 2016 AG AG Rank OV Rank Swim Kevin Malone M 65-69 9 1298 1:47 1,318 finishers. Transitions and seconds not included.
Bike 7:30
Run 6:19
Finish 16:25
Indicates qualified for IM World’s Championship. Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and
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.
TCSD on the web
7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
TCSD Marketplace Facebook
http://tiny.cc/hcu6hy
how is your training?
https://www.strava.com/clubs/triathlon-club-of-san-diego 223 members Club newsletters Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories.
https://issuu.com/hideano/docs how is your training?
24 followers
https://connect.garmin.com/modern/group/1977557 24 members the latest social
https://twitter.com/TriClubofSD 2031 followers
https://www.facebook.com/triclubsandiego/?fref=ts
JANUARY 2017 6
TCSD CONVERSATION WITH: By Craig Zelent
”
Tim Price
“
I had the pleasure recently of talking triathlon with Tim Price who has given his heart and soul to TCSD. Tim is our newly elected TCSD Events and Program Director. We are so lucky to have Tim as he has been a central figure in putting on our very successful club races over the last couple of years. Craig: What sports did you participate in while growing up? Tim: I was born just outside of
Cleveland, OH, and grew up in Bethlehem, PA, so growing up I played a lot of pond hockey. That’s something you don’t see in Southern California. It was fun even though I fell through it once because the ice was thicker than it was. I had to walk home, over a mile, wet and in the snow from the gristmill pond. In high school I Tim with son Oliver be fore a 2012 summer wrestled. I wouldn’t say I was aquathlon. the worst, but I wasn’t threatening to win any State Championships, either. My coaches liked How did triathlon originally get woven into me, so they always put me in when it was a for- your fabric? feit. Padded the stats nicely. Tim: I used to work seven miles from home, and I played football in high school, too. I like to say that I practiced football, because I only played in blowouts. We were the state champs in 1991; we won our medals, picture in the paper, free trip to Florida, but I didn’t play one down in the championship game. I also ran occasionally around the Lehigh University cross country course with a friend, but never for time.
my then fiancée and I only had one car, so after work I’d run home. I’d been running off and on for years. I had a few routes that I’d run when I lived in OB, and this was a nice way to get back into running. A coworker of mine suggested that rather than run home with a 20 lb. backpack on, it'd be easier if I just rode a bike. My oldest brother was into cycling and gave me his old
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
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
continued on page 8
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WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Zoggs Goggles Zoggsusa.com
What was your first triathlon like? Tim: The most interesting thing about my first
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Gleason Endurance Coaching Contact: Bill Gleason email: Gleasoncoaching@gmail.com www.Gleasoncoaching.com
Peak Conditioning Contact: Holly Stroschine email: TrainerHollyS@gmail.com http://TrainerHolly.com
continued on page 11
JANUARY 2017 8
busted up bike from a recent accident. After a while of cycling to work, the same co-worker commented that since I was already running and cycling, why not do a triathlon. So with no prior experience, I signed up for the 2008 Imperial Beach Sprint.
tri is that I didn’t know how to swim. I used to swim to the buoy and back when I lived in OB, but I didn’t really know how to properly swim. Again this was the Imperial Beach Triathlon, sprint distance. 16:56 swim, 38:25 bike, 27:02 run. I was an impressive 412 overall, out of 522. I doggie-paddled a lot during that swim. I felt like I was going to drown. The bike felt fine, until a guy on a mountain bike and wearing board shorts passed me. I’d never run off the bike before, so that was the slowest 5K I’d ever run. I really didn’t understand why my legs weren't working. I was such a beginner that when my then fiancée and I were scouting out the transition areas before the race, I was impressed by the people who brought buckets of water to rinse their feet in before the bike. I really thought I was learning something there.
section that I will always remember fondly as the place where I sat in the street and threwup. Finally, though, the 70.3 is where I’m most comfortable. I’ve done a 70.3 every year over the last five years, including Oceanside twice, as well as Chula Vista and Wildflower. Wildflower was gorgeous. I should probably say that Wildflower was my favorite because the backside of nastygrade was the fastest I’ve ever gone on a bike, and of course being Wildflower, I saw some boobies on the run course. My favorite destination race, however, is Silverman 70.3. It is the prettiest course I’ve seen, the best race course and the best ride. I was in Las Vegas last month and redid the run course just because I liked it so much. I didn’t swim because it was too damned cold.
Now that you’ve been in the sport for a few years, what is your favorite distance and what has been your favorite destination race? Tim: The 70.3 is my favorite distance, because each segment is a good length for me. Even when I’m out by myself, these are the distances that fit me. I started with mud-run/bootcamp races, in Camp Pendleton and in MCRD, and transitioned to adventure races like the 2015 Silverman with Lake Mead in the background. Tough Mudder and Spartan Races. I can carry logs and swim though ice baths with the What are your favorite parts of a triathlon? best of them. Tim: My two favorite parts of any triathlon are I’ve done a lot of running distances, 5K up to the first 100 meters and the last 100 meters. a marathon. My first marathon was the 2015 The first 100 meters because it’s full contact Two Cities Marathon in my wife’s hometown of and aggressive. It reminds me of my high Fresno, and there is a particular inter-
school wrestling days. I’m not the fastest swimmer, but I always take the most aggressive line. The last 100 meters for, well, obvious reasons. I’m finally done. Onward to the beer tent.
What athletic accomplishment are you most proud of? Tim: Probably the most impressive athletic accomplishment of mine is when a friend and I completed 600 burpees in an hour. My buddy owns a gym downtown and invited me to join him for this weekly one hour workout that he does with a group of retired Navy Seals. Earlier that week, another retired Seal became a YouTube celebrity for doing 3,000 burpees in a row. So inspired by that nutcase, we all decided that we were going to do 10 burpees a minute for an hour. For those slower at math, that is 600 burpees in an hour. It was ridiculous. There were 30 of us, facing one another in a circle. No one cheated. You couldn’t. Another thing you couldn’t do was brush your teeth for a week afterward. It’s good that I keep my hair short because I couldn’t have combed it either. What are the best benefits of being a TCSD member? 2011 Tough Mudder in Big Bear, log Tim: The consistency and number of weekly workouts we offer is definitely one of the best benefits. The coaching is outstanding. The JCC (now La Jolla High) technique workouts really helped me improve my swim. The track workouts, too. I’ve really gained speed there. Bill Gleason’s open water swim workout is by far my favorite coached workout that the club offers. Not only is he a good coach, and it a good workout, but it mimics race conditions and prepares you for the race. These race simulation workouts eliminate pre-race jitters because you've trained in the same environment as the race itself. Being able to eliminate the jitters is a big advantage over other nonTCSD members.
How did you get involved as a volunteer for the TCSD? Tim: One night after a Friday night swim at the La Jolla Cove, a few of us went out to eat. Steve Banister was there, and I said for maybe the 3rd time that I am willing to help, or do whatever needed. Once he'd become club president, I’d really started to pay attention to the volunteers and a few of the more noticeable people on the board. They were making changes. Improving the club. It really encouraged me, and I wanted to give back to the club, too, for all that it gave me.
Steve offered me the position of being John Hill’s assistant, and I have been assistant timer ever since. That was four years ago. At the end of 2015, Jim Johnson stepped down from Triathlon Director, and Jay Lewis asked me to step in. So then I became Triathlon Director as well as Assistant Timer. Now of course I’ve successfully campaigned for, and been elected to, the Board position of Events Director. I won by a landslide. It’s almost as if I was running unopposed. Now that I have everyone’s attention, this may be a good time to let everyone know that the positions of sssistant timer and triathlon director are officially available to anyone interested. It wasn’t actually my goal to collect every position offered to me, but so far I haven’t let any of them go.
You were recently elected to be the TCSD Events and Program Director. What are your tasks in that role? Tim: My primary goals are to get more members to attend each event and to promote the club to prospective members. We are pulling permits for much larger groups than are actually attending each event, and it’s carry section. Tim is bib 2644. my own personal goal to fill the events to capacity. We can all agree that heavily attended events are much more fun and much more competitive. This year I plan on introducing new events to increase interest, and I plan on amping up the giveaways for those who attend the races, as well as for those who follow my email announcements in Yahoo! Groups. I’ve started hiring food trucks for events after it was brought to my attention that members were interested in mixing it up, and they've already created interest. I would really like to challenge every club member to bring a friend with you to the next couple of events you attend. Encourage them to come see what the club has to offer. Maybe I’ll find a giveaway specifically for them, too. Of course those aren't my official duties. If you were to ask the Board, my duties would include creating the calendar of upcoming events, obtaining permits and securing locations for those events, procuring caterers for after the races. A lot of that kind of thing, which is never ending. I’m also still on assistant timer and triathlon director duty. But enough of that. Follow my emails, and bring a friend to your next event. We’ll be sure to make them feel welcome. continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued What has been your reward as a volunteer for TCSD over the years? Tim: It is a great feeling of accomplishment. You have that feeling of accomplishment after a race, and you have that same feeling after putting together an event. You always want to do your best for the people who attend events, you don’t volunteer hoping to do a mediocre job, but there are some days when you think it was just “okay” or that you goofed something. On those days when members go out of their way to thank you for what an outstanding job you did, it feels just as good as finishing a race. You had given them a really fun day, and that makes you feel just as good as winning your age group.
Tim, you have done such a
JANUARY 2017 10
La Jolla Cove swin training with Oliver in 2013
great job with everything you’ve touched with TCSD. I’d say you have won your age group every time! What was the genesis of getting Kai to run for President? Tim: After Steve Banister left the Presidency, I lost that engaged feeling with the Board and the volunteers. I didn’t feel as connected with any part of the work that was being done, outside of what my own duties were. Honestly I don’t know what created this difference, but Kai and I would talk, and he felt the same way. Now Kai is an interesting guy. He doesn’t come across as outgoing at first, which puts him in a funny position because he’s the most well known guy in the club. He’s the most noticeable guy in the club, too. Although everyone he meets quickly learns where his interest lies. They
can see and hear his love for the club and the If you could waive a magic wand over the sport. Kai attends every event, and I think that sport of triathlon, what would you like to kind of presence is really important to members. change? He lives and breathes triathlon and TCSD. I don’t Tim: I’d like to make more think he’s even events accessible to more heard of football athletes. I know exclusivor baseball, but ity is what attracts a lot at this point it’s of athletes to races like in our best interKona and the Boston est to make sure Marathon, but it'd be he’s kept in the nice to find a way to dark. After his include more athletes family, the club has without taking away to be his first love. from that exclusivity. So Kai and I There are a lot of people would talk. It was who really love very easy to see triathlon and who will that he cared about never be able to race the club and that he some of the more epic wanted to see races or other World improvements. I Championship events. can’t say that I was Basically, everyone the first to think of who becomes a triaththe idea of him runlete gets the question ning for President; from friends: “Have that no one had you ever done that thought of it before, lon. one in Hawaii?” It k at 2016 Tugs Duath including Kai himself, Keeping pace with Steve Fin would be nice if but I really thought every triathlete could say yes to that. he’d do a good job. I thought that he’d put Craig: What are your future triathlon goals? everything he had into it. So one day I told him to run. I mentioned it another time or two. One Tim: I would like to run a sub three hour day I called Tim Kadel and asked what he marathon and a sub 1.25 half marathon one day, thought of Kai running for president. I told him as well as a sub five hour 70.3 and a full iron man. My wife would say more destination races. to put the bug in Kai’s ear about it, too. Then Kai turned around and did the same Tim, thank you for sharing your story. You thing to me. Two hours before the deadline to have brought a lot of happiness to our apply for board positions, he talked me into run- members over the years. Good luck in tackning for events and programs. I talked to Jay ling all your future goals. Lewis first, because he was the current Director, Craig Zelent is a USA Triathlon Level 1 Certified and I thought he was doing a good job. I would- Coach. Craig can be reached at 760-214-0055 or n’t have run against him. As it is, I got off easy tricraigz@yahoo.com. because I ran unopposed.
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IT’S THE LAW, continued
Public Service: It may be possible to convert the time to Community service or “Public Works” (also referred to as Cal Trans or CWP in Orange and work release in Riverside).
Community Service: Is volunteer work for a nonprofit organization. You will need to see if the court lets you select any non profit or if there is an approved list for that county. Generally you get assigned hours instead of days so five days would be converted to 40 hours of community service. You will have a set time to complete the hours and must provide proof to the court upon completion. Public Works or Cal Trans or Community Work Program (CWP) is a program where you will report to a specific location as assigned by the sheriff’s department or probation. Then you will be taken around the county to do work This may include picking up trash on the side of the freeway in the orange vests, filling sand bags, folding clothes at the VA, etc. Sometimes this is ordered separate from custody, and other times it is in lieu of custody. The distinction is important, so be sure you understand how the Public Works is assigned.
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Specialty Courts:
Each county has made an effort to address certain segments of the population (i.e. homeless court and veteran court) or particular types of crimes (drug court and DUI court) with specialty courts that aim to provide special help to its members. These programs usually require a specific number of factors to be admitted and require a lot of participation. They do have the power to send you to jail if you violate terms of the program but it is another option that allows you to earn staying out of jail.
Treatment:
Sober living or inpatient rehab facilities may also be an option to avoid jail time. Some judges will allow you to serve your time in one of these facilities and have it count as custody days so you don’t have to go to jail. Generally this allowed only if alcohol or drugs were a factor in the crime. So in the personal injury context, this is an option that can be explored when a drunk driver is involved in the crash. Be sure the facility is approved by the courts before checking in. Another huge benefit to this as an alternative to custody is that often time health insurance will pay for some or all of the cost of the facility.
Restitution:
In the criminal context, restitution is the dollar amount that the court orders the defendant to pay to the victim from their own pocket. This is separate from civil damages, but it still goes to the same purpose as a civil judgment award—compensation of the victim. Often restitution awards will be less than civil settlements or judgments, especially when the defendant is indigent or when insurance is involved. But a criminal defendant who is out of jail is more
JANUARY 2017 12
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likely to be able to pay this amount. And by discharging that obligation, that person is able to move on with their life and contribute to society again. Now let’s look at some of the county-specific programs in San Diego, Riverside and Orange Counties.
San Diego County Programs A few years ago the sheriff’s department created a program called County Parole and Alternative to Custody (CPAC). This is sometimes referred to as electronic confinement or house arrest. Basically you are given an electronic monitor that reports your location. You are allowed to go to work, school and court programs and stay at your house when not doing those activities. Sometimes this may include alcohol monitoring or other conditions as part of the program. You must be approved by the sheriff’s department, but it is possible to be approved before you enter your plea so you can look for other alternatives if you are denied admittance to the program. Generally this is the best alternative to custody for most of my clients. There is another alternative to custody that will allow you to work, and it is called work furlough. In this program, you actually stay at a jail over night but are allowed to leave to work during the day. It also allows you to attend court programs, religious services and other approved activities. You must be approved for this program. To be approved you must actively be employed and your employment must meet the requirements of the program, such as a minimum 35 hours a week of work, allowing ohone checks at work, and work not related to the crime, etc. If you are not currently employed but are seeking employment, or if your employment does not meet the qualifications for work furlough, there is yet another option call a Residential Re-entry Center. An RRC requires that you attend classes, programs and must actively job search while in the program. You must secure employment (35+ hours) within 90 days of joining the program. Weekend Jail is another possibility if you do not qualify for any other program. You must have it noted in the court minutes that you are approved for weekend jail to be allowed to do this option. You report to jail on Friday with the court minutes and an ID. You stay in jail over the weekend and then are released. This option is usually available if there are not a great number of custody days.
Orange County Programs Orange County has a program very similar to San Diego CPAC program called Supervised Electronic Confinement (SEC), this is also sometimes called house arrest. It is also run by the probation department and requires you to be approved to participate. You wear an electronic monitor at all times and must obey all rules as to approved locations and activities while being monitored.
Private Jail and Work Furlough: Orange County allows you to spend custody time in private jails. Private jails, sometimes referred to as “pay to stay,” are facilities where you pay the facility a fee for staying there. There are a number of facilities in the county, and you must be approved by the facility and allowed by the court to attend such a facility. Often times you are allowed to leave the private jail during the day to work, so it can be a huge benefit.
Riverside County Programs Riverside is unique because they almost always give you jail time but then allow you do an alternative to custody. The different programs in Riverside are as follows:
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Sheriff Work Release:
This is similar to the CalTrans, CWP or Public UC works option discussed above. You sign up for a specific location and specific day and work whatever task they need done that day.
Electronic Confinment:
There are two options for electronic confinement in Riverside County. If you reside in the county you will apply through the sheriff’s department, but if you are out of county you apply to the LCA, which is a private monitoring company. Both require you to wear an ankle bracelet at all times and obey the conditions on movement and location. It is very similar to CPAC and SEC. Understanding all the options available can be the difference between a defendant spending time behind bars or keeping their job, apartment and livelihood. Your attorney should be aware of these options, and you should discuss as you form a strategy. While it’s natural to want someone criminally punished, remember that in many cases your chances of being made whole from your injuries increase substantially when the defendant is not in prison. In many cases, your prior-
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you. Next, it needs to fit the SMART an acronym. This is a pretty well-known way of setting effective goals, but it is worth reminding ourselves of it, especially at this time of year.
S is for Specific
it. You should be able to tell someone 7 SMART WAYS Name your goal in one sentence. M is for Measurable TO STAY How will you know when you have attained it? Is it add 1% to your power at FTP? Lose 3kg in MOTIVATED body fat? Knock 30 seconds of a Strava DURING WINTER segment? A is for Attainable
Courtesy of Hannah Reynolds at Wattbike.com
A good goal will challenge you, but will also be realistic. Coach potato to riding your first 100 mile sportive in a year? Yes, absolutely possible. Coach potato to world champion probably not. Take an honest look at where you are now and the steps needed to reach you goal.
When winter hits, it's easy for motivation to wane. Follow our seven smart ways to keep your motivation high this winter:
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Now this doesn’t mean big trophies and pots of prize money. In fact, it means the opposite. People who have intrinsic goals of mastery and enjoyment are more likely to stick to them.
T is for Time bound Set yourself a time frame for when you will
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The easiest way to stay motivated to train is having a goal to work towards. However, it has to be something you really, genuinely care about otherwise why would you bother? Set achievable goals. Firstly, when setting a goal, it has to come 100% from you; your coach, friends, family or favourite bike magazine can’t set a goal for
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achieve this by. We all know how easy it is to stall when there is no set deadline. You need to be able to hold yourself accountable to meeting your goal by a certain point.
2. Training Plans Having a plan makes it much easier to do a training session; it is one excuse less. You don’t have to think about what to do, it’s there in your diary in black and white. You also have the satisfaction of ticking it off and knowing you have done a good job. A training plan, such as our Winter Training Plan, also means that you are more likely to see improvements and progression, which in itself is motivating.
3. Winter Camp Spring can seem a really long way off at this time of year so book yourself a warm weather training camp in late winter to give yourself something to look forward to. Knowing you will need to get your legs out in a few months is a good reason to stay off the mince pies at Christmas! It gives you a reason to keep up with your training so you feel fit for your trip and the warm weather riding will renew your enthusiasm during the final phase of winter.
4. Regular Testing to Measure Progression Seeing your fitness improving is amongst the most motivating things of all. Use good old pen and paper to keep a diary of your training sessions and make sure you test your fitness regularly so you can keep an eye on your progression. This could mean attacking a particular Strava segment, recording your weight or doing one of the many available online test protocols (samples here https://wattbike.com/uk/cycling-
tests). An FTP test is one of the most meaningful measurements of fitness and is also important for adjusting your training zones so your sessions don’t become too easy so you keep on challenging yourself.
5. Ride with Friends Winter is all about group riding. Slower rides give you a chance to chat, and slightly less structured sessions mean that you can ride in a group of mixed abilities with more ease. When it is cold, wet and windy, the group banter and camaraderie keeps spirits high. It’s always better to suffer together rather than alone.
6. Café Stops As with riding with friends, winter is the time that the café stop increases in importance. A cuppa and slice of cake will give you the warmth and energy to see you through the final part of your ride. It’s a chance to dry out and warm up, plus visiting new cafes can encourage you to plan different routes and gives your ride a focus and destination.
7. Variety Winter training can get monotonous without the excitement of events or competitions so it’s important to have some variety. Your training plan should include a mix of long rides and shorter, harder interval sessions but as well as that mix up indoor and outdoor sessions and don’t be afraid to swap sessions around depending on the weather. If the weather is good don’t hesitate to head outside! Use your mountain bike or cross bike for long rides instead of being on the road as this will help with your skills as well as offering different routes and terrain.
IT’S THE LAW, continued ity should be recovery, not retribution. Richard Duquette is a local Carlsbad, California Personal Injury who, since 1983, has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached via e-mail at rldu-
quette@911law.com. His website with additional articles and information is www.911law.com.
WELCOME NEW TCSD MEMBERS James Abeyta Emily Allred Robert Arambula Olivia Bays Amber Berg Matt Blocher Matthew Brady Owen Conner Andrew Dixon Efren Espinoza Marilyn Freedman Mark Girton Amanda Goble Zachary Goodman Troy Gorostiza Torin Halsted Aoife Henry Robin Kremer Christopher Lee Jonathan Lischke Marcus Lostracco Shawn Luiz Tal Marom Patrick McGrath Bill Minteer Murielle Montreuil Jenanne Nuhaily Sergey Panteleev Ericka Pawlowski Michael Petrosky Laura Pettit Elizabeth Piper-Feeler Beril Polat Gregory Poore David Rockwell Justin Scarfeo Jack Scura Jasmine Stansil Danielle Stanzak michael stern Melanie Stuart Robert Taft Michael Tong Barry Weickert Jeannette White Qiner Yang
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Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 RETURN SERVICE REQUESTED