INSIDE THIS ISSUE
JANUARY/FEBRUARY 2018
Marine Microbes TCSD Contacts Board Members
1 3 4
Member Profile Weekly Workout Calendar You’re an Ironman
TRIATHLON CLUB OF SAN DIEGO
We FEBRUARY TCSD EVENTS TRI ESSENTIALS Come find out what makes our Triathlon Club of San Diego AWESOME. Additionally, you will hear the latest and greatest on all things TCSD. This is a great opportunity to hear about all the member benefits of belonging to the TriClub such as free races each month, group workouts, open-water swims, track workouts, special race series for beginners, Aquathons at the beach, deep discounts with club sponsors, monthly meetings, social events, Ironman training, friendships, free food, awesome raffles, and more! Date: Monday, February 19th Location: Leucadia Pizza (UTC) 7748 Regents Rd San Diego, CA 92122
live on a blue planet covered in oceans. Not only do they provide us with gorgeous venues for triathlon racing, they also account for approximately half of the oxygen we breathe. Think about it: every second breath you take while you’re swimming, biking or running is because of oceans.
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TCSD Conversation Coach’s Corner - Swim
7 18
News ing a glass shell with a slightly different pattern. Oxygenproducing single-celled glass sculptors: how cool is that? It turns out there are some surprising parallels between our miniscule ocean friends and triathletes. Keep reading to see which one matches your triathlon style? Phaeodactylum By Jernej Turnsek tricornutum: The Rebel. Doesn’t make a glass shell. Can transform into four different cell shapes. Fluid and adaptive. No race conditions come as a surprise, but can be overly ambitious. Chaetoceros debilis: The Socializer. Single cells can connect to each other to form spiral chains. Loves to compete and support fellow competitors. Always ready for post-race festivities. Expected race outcomes can vary, but the point is it’s always great to hang out with friends on a triathlon race. Thalassiosira pseudonana: The Pioneer. The first diatom with a fully sequenced genome. Smaller than most others, but full of surprises. Always experimenting, trying and testing new things, sometimes even on race day. Triceratium pentacrinus: The Artist. Intricately structured star-shaped glass shell anyone? T. pentacrinus knows how to be classy.
Marine Microbes:
Triathlete’s Best Friends Why? It’s the microbes. Tiny ocean inhabitants collectively known as phytoplankton capture sunlight and convert it into energypacked sugar molecules while producing oxygen in the process. Pretty sweet, right? In the ocean of phytoplankton, there’s one dominant group: diatoms. Not only do they produce oxygen, but they also use silicon dioxide or glass to build their cell walls. There’s thousands of different diatom species out there, each mak-
continued on page 6
JANUARY/FEBRUARY 2018 2
JANUARY/FEBRUARY/MARCH TCSD EVENTS*
Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 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
TCSD POTLUCK
Thursday, March 1st 5:00 pm
Sunday, February 18th 1:00 pm
It’s social time...Don't miss out! Come for some food, fun and friendship! This time we will check out Offshore Tavern in Mission Bay/Bay Park Area. We will try to move locations each month to accommodate all the areas. Feel free to take advantage of a little workout at Fiesta Island or the Bay before dropping by! Don’t miss out! We will have a few raffle items too! Happy Hour pricing 5-6pm as well as nightly specials after 6pm. Marsha will arrive before 5pm to get tables. Look for the TCSD sign! Looking forward to seeing everyone along with having new people and making new friends!
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 myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com
Location: Off Shore Tavern & Grill 2253 Morena Blvd. San Diego, California 92110 map: http://tiny.cc/yqd6qy
A Babbitville Presentation 40th Anniversery of Ironman with Special Guests Gordon Haller Gordon Haller is the first Ironman champion. The Hawaii Ironman triathlon was first staged on 18 February 1978 in Honolulu. A field of 15 athletes started, with 12 crossing the finish line. Each were rewarded with a handmade trophy. In this gruelling first year, and at a time without many of the technological enhancements of today, American triathlete Gordon Haller became the first Ironman, with a time of 11:46:58. Gordon signed up for that first ever Ironman along with 14 other crazies and the one thing they all had in common as that no one had any idea if anyone could actually swim, bike and run 140.6 miles in one day, become an Ironman and get one of the coveted hold-in-the-head trophies that John and Judy Collins created to honor the achievement. During that first ever Ironman, Navy SEAL John Dunbar had a big lead after the swim, but eventually Haller passed Dunbar about 21 miles into the marathon to win the first ever Ironman and to become one of twelve finishers to complete what is now considered the toughest one-day endurance event in sport. Schedule of Events: 1:00 pm Potluck. Food theme: 4th of July in February 3:00 pm Gordon Haller Q&A with Bob Babbitt
Contributing Writers: Jernej Turnšek, Craig Zelent
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
abbittville Ra B di by
o
Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
Location: FunctionSmart Physical Therapy 10803 Vista Sorrento Parkway, #100 San Diego, CA 92121 map: http://tiny.cc/did6qy
presen ted
CONTACTS
TRI SOCIAL
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Nickname: David
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Member since: 2016
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Web/URL: www.DavidPiperRealEstate.com
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
DAVID PIPER
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
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
Tim Price
eventsdirector@triclubsandiego.org
Race Director, Duathlon
Jay Weber
Age Group: M45-49. Status: Married. Occupation: Pacific Sotheby’s Realtor. Favorite local restaurant: Hacienda de Vega, Escondido. When not training, I enjoy: Working in my yard and playing with my dogs. Before I became a triathlete, I was: any years ago when I first got into triathlons and running, it was because I had some demons in my closet. I never did anything athletic or sports oriented growing up. I was overweight and on the verge of being an alcoholic. Triathlon helped me change my life around and lose the weight, completely stop drinking alcohol and now helps me to live a healthier and happier lifestyle. I often use my past and experiences when speaking to people getting into triathlon and changing their lifestyle to show them that anyone can do it. Who or what inspired you to start triathlons? It is obviously a lifestyle that helps to keep me active and healthy. It gives me a chance to interact with other like minded folks. It allows me to socialize and race and compete with people all over the world. It keeps me sane.
Expo Coordinator
Race Director, Triathlon Social Director
Elizabeth Kenny
Social Media Director
Jennifer Potter
Sponsorship Director
Tina Valle
sponsorship@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
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Judi Carbary
events@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
continued on page 5
JANUARY/FEBRUARY 2018 4
(760) 214-0055
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER/SPRING 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
•
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores. (starts mid March)
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
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
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Track Workout at UCSD, Coached session 9730 Hopkins Drive.
•
Location: Triton Track and Field Stadium (UCSD)
6:30 PM
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.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
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
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove. (starts mid March)
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
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
Pre and/or Post event ritual: None really other than trying not to vomit due to race jitters. Favorite Race/Tri event(s): I always think back to my first Ironman race in Lake Placid in 2008. Stunning course and my biggest triathlon achievement at that time. My first ironman will always hold a special place in my heart. Favorite segment (swim, bike or run): Run… in my mind, at this point, even if I have to crawl, I’m pretty sure I’ll finish the race.
Location: La Jolla Cove.
6:00 PM
My first triathlon: Los Angeles Triathlon, 2006.
PR/Best race: Oceanside 70.3 in 2011 (5:18:30) Next season’s athletic goal: Train through the winter (i.e., NOT put on winter weight) and approach Oceanside 70.3 in the best shape possible. Later in the year, the goal is to do Ironman Switzerland. Most embarrassing or disastrous moment: When I first got into triathlon, I knew nothing and didn’t have any equipment. I had to buy absolutely everything including running shoes. When I first went to try on a wetsuit, I came out of the dressing room and the salesperson looked at me very strangely and told me the zipper goes in the back. I laughed and said I was just testing him. I tell this story to beginners to put them at ease and remind them that everyone starts somewhere. My equipment: Wetsuit: Blue Seventy Bike(s): Felt IA14 Running Shoe(s): Newton Equipment wish list: I’d love to have the Ventum they showed off in Kona during the Ironman World Championship. It’s only $29,000!!! continued on page 17
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
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APPAREL & EQUIPMENT
MICROBES, continued Always makes sure all the gear is in pristine condition. Tri suit, goggles, bicycle, socks, water bottles, sunscreen tube - colors and patterns simply have to match. Diatomus futuricus: The Techy. Non-existing species from a 2113 sci-fi movie. Breathes technology. Always up to date with new toys that can collect more and new types of data. Fabrics that can analyze your sweat rate in real time and display it on your smartwatch? Sure, bring it on.
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
JANUARY/FEBRUARY 2018 6
Next time you dive into the ocean, keep in mind you’re sharing it with these invisible intricate glassy, sorry, classy cells. Let’s appreciate them and the role they play in keeping our planet habitable. And making us go fast!
”
TCSD CONVERSATION WITH: By Craig Zelent
2017 World ’s in Review
For this edition of TCSD Conversation I spoke to our members who raced World Championship events in 2017. My hope is that more of our members will race the qualifying events. This is a great way to see the world. These are the members who answered my questions with their World Championship results. Some of them raced more than one World Championship.
SPONSORS OF TCSD
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Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
Holly Stroschine: ITU Draft Legal Sprint Triathlon - Rotterdam. 23rd place F40-44. Raja Lahti McMahon: ITU Draft Legal Sprint Triathlon - Rotterdam. 33rd place F40-44. Melanie Willard: ITU Draft Legal Sprint Triathlon - Rotterdam. 30th place F30-34.
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Xterra – Maui. 14th F30-34. Scott Ehrlich: ITU Olympic Distance Triathlon - Rotterdam. 16th M65-69. Rachel Hayes: Ironman 70.3 – Chattanooga. 112th F40-44. Andrew Shore: Ironman – Kona. 148th M35-39. Al Tarkington: Ironman – Kona. 6th M75-79. Julie Dunkle: Ironman 70.3 – Chattanooga. 16th F50-54. Ironman – Kona. 11th F50-54. Mike Plumb: ITU Long Distance Aqua Bike – Penticton. 5th M55-59. Al Torre: Ironman 70.3 – Chattanooga. 34th M55-59. Ironman – Kona. 70th M55-59.
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Scott Endsley: ITU Long Distance Aqua Bike – Penticton. 11th M60-64. Wendy Endsley: ITU Draft Legal Sprint Duathlon – Penticton. 10th F50-54. ITU Long Distance Triathlon – Penticton. 7th F50-54. ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Niels Vande Casteele: Ironman 70.3 – Chattanooga. 8th M30-34. Judi Carbary: ITU Draft Legal Sprint Duathlon – Penticton. 3rd F65-69. Craig Zelent: Ironman 70.3 – Chattanooga. 42nd M55-59. ITU Olympic Distance Triathlon - Rotterdam. 41st M55-59.
What was the biggest obstacle you had to overcome to qualify for your World Championship race? Holly: My biggest challenge was CHILDCARE. Flying the kids to another state for my dad to
babysit so I could compete at Nationals was just a small part of it. Kids are wonderful, but on a daily basis, they create challenges, from finding time to exercise, to having someone watch them so you can train at your preferred pace. With a continued on page 8
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
continued on page 11
CONVERSATION, continued husband gone a lot for work, and family far mit and just figured out a way to make it hapaway, this makes for very creative parent/child pen. No regrets. Once the season ended, I comworkouts. Thank goodness my kids like to be mitted to working six days to make up for it. “Lifeguards” for me on a paddleboard when I Again, worth it, 100%. swim, make sure I don't pass out when running Scott Ehrlich: I got hit by a circles around them at the track, car in 2014 and broke three and aren‘t bothered bones. In 2017, I had to by the sound of my take three months off from bike trainer interruptrunning during prime seaing ”Family Movie son (June-August) due to Night.” inflammation in my hip. I Raja: Usually my managed to get running biggest obstacle is my again only four weeks swim. I'm not a fish by before Worlds. nature so the swim is a Rachel: I wouldn't say challenge for me. This I had any challenges in time, however, in order to qualifying for the race. qualify for Worlds in 2017, As soon as I knew the you need to be in the top race was on U.S. soil eight in the age group at for 2017, I was going Nationals in 2016. Top to do what it took to qualify. eight is not very many spots ht. I qualified early on at Super Frog in to begin with, and I was econd rig s , e rr o T l September 2016, but would have also A recovering from a broken tail earned a spot at Oceanside 70.3 and Santa Rosa bone four weeks before Nationals. For four 70.3. The biggest challenge for me was to stay weeks prior to Nationals I couldn’t do anything, healthy for the race once I did qualify. not even swim! A week before the race I was able to start running... and gingerly sit on a Andrew: The biggest obstacle for me was havbike seat. So my fitness was not where I wanted ing the near perfect race against the competiit to be, and I had no idea how I was going to tion on race day. I have been trying for Kona for nearly eight years, and have been steadily race in that condiimproving in my chances each year. tion. I guess the Over the last two years, my pain of injury can focus was entirely on qualifybe distracting from ing. Last year, I had my first other race pains, DNF due to non-mechanical and somehow I reasons. I had to re-evaluate managed to podimy ambitions this year to um at National ensure I enjoyed the race as Championships in well as qualified. This year I was 2016! Needless able to overcome everything to say, I took that came at me during the race the spot and Judi Carbary, and perform at my own high Sister Madon did the happy na, Maya Bry so expectations. n dance.
Melanie: I think the biggest obstacle for me was financial. After all, it sounds expensive… and it is! But that’s what credit cards are for, right? You only live once, life is too short to pass up opportunities like this, and {insert additional cliches here}… I knew I had to com-
JANUARY/FEBRUARY 2018 8
Al Tarkington: The biggest obstacle this year was my wife, Steve, suddenly losing her hearing four months before Ironman. She has been my biggest supporter over the years, from assisting me with nutrition on long rides, doing all the driving on training days,
changing her schedule to fit my training, going to strange places to qualify. With her hearing loss, the tables were turned, and I spent a great deal of time doing the communicating for her, plus driving and attending numerous doctors and audiologist appointments. My training program was no longer of importance, became of second importance. She qualified for a cochlear implant, however she could not fly after the operation. So we scheduled the surgery for three days after we returned from Kona. The best news isn't that I completed Ironman in Kona. The best news is not that I was the oldest athlete to finish in Kona this year. The best news is that Steve now has a cochlear implant and she can hear again! Julie: This was my sixth kona and it is not one big obstacle. It is the consistency from January – October: 1. Strength and mobility regularly. 2. Eating a clean diet when I really want that glass of wine or to binge on cookies. 3. Going to bed at 89pm regularly. 4. Planning my social life around my training. Workouts come first. 5. Doing the workouts I least want to do, but know they are Raja Lahti McM the ones that ahon. count. Mike: After qualifying for Team USA at the USAT Long Distance Nationals in Miami last November, during my annual year-end physical the doctor found a lump on my thyroid. After ultra sound and five biopsies they still could not discover whether the lump was benign or malignant. The decision was made finally to operate and remove it to find out for sure whether I had cancer. Surgery was finally scheduled for June 28th, eight weeks before the World Championships. They removed the right half of my thyroid and then it was a long two weeks waiting for the results to come back. Luckily, the results came back clear. The tumor they removed was benign. Further testing also showed that my half thyroid was functioning perfectly and I wouldn’t need to go on any medication to help it function. With that clearance I was finally able to really concentrate on the preparations for the World Championships.
Al Torre: The biggest obstacle was making the time to train between family and work obligations to get fast enough to qualify. It was a balancing act that I had to optimize to give me the best chance at succeeding. I wouldn’t have been able to do it without a very supporting wife who allows me to pursue the dream. continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
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CONVERSATION, continued Scott Endsley: Wendy and I were both challenged with pre-race physical issues. Despite Wendy's neck and shoulder traumas, which allowed only two total bike workouts for the year, she still had one of the fastest bike splits in her race. She is a monster on the bike, still doing 1hr 3min 40k bike splits at 50+!! Talk about gifted! I was happy to average over 20 mph for the 75-mile hilly Canadian bike course with my rehabbed 2nd knee replacement.
WC races are often left aside with the goal set on Kona. However, it's a fantastic race and you’re competing against the best in the world. Since the location rotates every year, each edition is unique and worth doing. If you can do it physically and financially, think 70.3 AND 140.6. I raced IM Louisville five weeks after which resulted in a 9:14 PR, third in M30-34 and top 10 amateur overall.
Niels: Pulling the trigger and signing up after qualifying. IM70.3
Judi: My biggest obstacles to overcome were several injuries from
JANUARY/FEBRUARY 2018 10
an accidental knee sprain and 32 years of racing.
h Mike Ricci. Julie Dunkle with coac
Craig: My neck has given me problems over the past three seasons, especially with my bike training. After 30+ years of racing and nearly 300 triathlons, my body has a lot of miles in it. My little pin head is too heavy to maintain the aero position for any length of time.
What was the best part of your World Championship experience? Holly: The best part of my experience was meeting so many kind, compassionate people. Turns out, having your bike and luggage lost by the airlines is a great way to make friends. You know someone’s going to be a friend for life when they give you a clean pair of socks, or let you borrow their wetsuit (which may or may not get peed in). Sure enough, we keep in touch and are thrilled for a reunion in 2018.
advantage in a draft-legal race. During the bike leg, I was able to connect with another American and a Brit, and the three of us worked together better than most road cyclists. I have done some velodrome and road racing, so riding in a pack is not foreign to me. The three of us hit that course in perfect rotation, each one of us thinking, “oh geez, I can barely stay on her wheel, damn she's strong!” So my moment of honor was having the fastest American bike split in my age group and the seventh fastest bike split in the world in my age group. Melanie: For ITU, I’d say the travel made it all worth it. I never was able to travel much before triathlon, and I love seeing different parts of the world, especially Europe (this was Rotterdam). I soaked up (literally, it was raining) all training leading up to the race, and met some great people! In Maui, I was happy to survive the race itself. I’m not a strong swimmer and felt like I had a three out of 10 chance of finishing that race. It was only my fourth Xterra, less than a year from my first mountain bike ride, and a pretty challenging open water swim… yikes! I got creamed in the warmup swim… smashed by a wave so hard that it took both my swim caps, my goggles, AND my ponytail holder (I looked like a combo of Cousin It and the Swamp Monster staggering to the beach at that point). But I lived, and figured I got the worst of it out of the way so it was all downhill from there.
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Raja: The draft legal bike leg was a complete adrenaline rush. I had never done a draft legal race before, so not only was this race going to be my first experience doing a draft legal tri, but it was in Rotterdam, almost in the rain! I am not a strong swimmer, so I knew I was not going to Rotterdam with any grand expectation. Mike Plumb with wife, Je In draft legal racing, if you can’t get nnifer. out of the water with the top athletes, you Those who’ve raced don’t have a chance. I’m a strong cyclist, and a Xterra know how deceiving that thought can be, draft legal race allows weaker cyclists to ride with stronger packs. A strong cyclist has zero but it got me through the swim (eventually). I
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CONVERSATION, continued knew it would be very liberating if I was able to pull it off, and it was! Scott Ehrlich: What a great year of training and racing with all my tri buddies throughout 2017. I’m so grateful for all their support. Many thanks to Christopher W, Christopher H., Rachel H., Michele S., Kevin K., Doug S., Myles D., Travis R., Tim R., Darren O. Oh, and I was seriously motivated by those cool Team USA uniforms.
at Oceanside!
Andrew: During the race, my wife and I did our baby's gender reveal. We went to a local running shop a couple days before and purchased a blue or pink hat without us knowing the color. I then gave the bag from the running shop to my handler in transition, who put it in my T2 bag without me seeing it. I ran the entire marathon with a Rachel: The best part of the race was how Niels Van de Casteele with wife, Djo hara. smile on my face knowing I’d be havmuch I underestimated what it meant to be ing a baby girl next March. It was the there and be a part of it all! This was my first WC, and going in I was thinking about it like any other race. As soon as I arrived in first time in my race career I thoroughly enjoyed the run and even Chattanooga, I realized this was not like any other race...this was stopped to kiss my wife! the best of the best competing. The whole athlete experience was Al Tarkington: This year, with all the distractions, my goal was amazing. Just the realization that I was competing at the WC simply to finish within 17 hours. And, if I could run across the level was enough for me. To put it in perspective, 171 of 264 finish line (unlike last year when my leg cramped and I fell across women in my AG went sub-six hours on a very tough course in the line), that would be a plus. This year, my wife encouraged sevChattanooga compared to 31 of 190 in my AG that went sub-six eral of our friends to come to Kona to watch. It put additional
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pressure for me to finish, but it was very special to see our friends who waited until late at the finish line.
decision, we triathletes must imagine the following true facts: 1. Willingly, without provocation, signing up for a very expensive long course race, two Julie: The last 100 yards down the mag- Holly Stroschin days before it is held, with no anticie . ical red carpet on Ali’i Drive in Kona. pation or planning to do so, two I cry every time… it is magical, days after competamazing and makes the entire ing at another day/year of pain and suffering worth world champiit. I have goose bumps even typing onship race. this.
Mike: The best parts of this World Championship experience were returning to Penticton to race again (home of the old Ironman Canada course), having one of my best ever long course races, and getting to share the whole experience with my wife, Jennifer, as it was her first trip to Penticton. Placing in the top five in my division at a World Championship was also a major highlight as well.
Al Torre: The best part of the Ironman World Championship was having my whole family in Kona for the race. They helped me tremendously with preparation and taking care of the little things that can easily overwhelm you when traveling to a race like Kona. Having them all at the finish line and getting my World Championship medal put around my neck by my wife was fantastic!
2. Needing to borrow someone’s opposite sex wetsuit for a two mile open water swim with less than 500 yards average swim week training for the last 50 weeks leading up to the race. 3. Two times on any bike total for the year before the race (only spin classes were attended), and Wendy used a man's bike for the race that she had not ever used before. 4. And for the 19 mile run, she purchased new Hoka's the day before the race, which would have worked well if she had not misunderstood my directions to dump water on her head to stay cool, but not in the shoes, on mile 3, 6, 9, 12, 15, etc. Her feet were so wet and soggy by race end, her feet were completely, and I mean completely, covered with blisters, heel to toe!
Thank goodness for some of us that our enthusiasm Scott Endsley: The can be tempered with a prebest part of our World race plan from experienced Championship was my coaches like Craig Zelent. wife’s courageous and Despite it all, Wendy not only fingo-for-the-gusto deci- Scott and Wendy Endsley. ished her first long course race, sion, two days after her but finished seventh! Now that's amazing! top 10 finish at duathlon Worlds, to register for Niels: Seeing my lovely wife Djohara at mile 10 and compete in the ”open” class for the long into the run screaming that I'm in 12th place and course triathlon world championship held that continued on page 14 same week in Penticton. To fully appreciate this
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CONVERSATION, continued that I should “Belgian the funk up” and catch at least three guys in front of me to finish in the top 10. Ouch!
Judi: The best part of my world championship experience was seeing my longtime Team USA friends and meeting new ones, as well as travelling to a new beautiful destination inaugural multisport world championship event.
Craig: For Chattanooga, it was seeing two of my old college friends who live in nearby Nashville. And for Rotterdam, it was how God continues to shine on me. It rained 90% of our time in Rotterdam leading up to my race, but on race day it was beautiful. My prayers were answered!
get some swim strength up, and always had words of encouragement and support. In Rotterdam she would meet me in the pouring rain to go ride the course, “you need to learn how your bike handles in the rain, on wet cobbles.” So off we‘d go in the pouring rain. Not just an easy ride, she and I practiced riding hard, rotating and drafting and making note of sketchy turns, of which there were a lot! Without her help, I probably wouldn't have found the extra gear and inspiration. She’s an amazing mentor.
Other people of importance are Sergio Borges, whom I trained with prior to having my son. He’s inspirational and Who has been the most influential person in I’m glad to see he’s back in San Diego your success as a triathlete? coaching after his coaching position in ve. n and wife, Ste Holly: VERY tough question. I have not had a Al Tarkingto Thailand. He has always remained comcoach, no family “Tris”, and I don't personally know any pros... pletely supportive, even after I stopped training. Lesley Paterson, Soooo, YOU Craig, have been a wonderful influence, racing at the aka ”The Scottish Devil”, is also someone I admire and have had World Championship level in Sprint and Olympic distances. I know the privilege of training with in the past. Whenever I’m in pain, I you do longer too, but that’s not my point. With my bad knees still imagine this little Scottish Devil sitting on my shoulder and from torn ACLs and meniscus, five surgertelling my legs to go “shut it”. ies and related arthritis, I have always Last by not least is my husband, David been interested in doing longer races, McMahon. We qualified for World’s but the knee problems make me stop at together, so this was a special trip for Olympic. One time you told me someus. He’s always been a long course guy thing along the lines of “Good for you! and qualified for Kona in 2011. He’s I envy those like you, who can race fast been doing triathlon a lot longer than I in the sprint. Not everyone should go had, but we met at a masters swim long.” If you like a simple answer, I class, and had triathlon in common from will say “I am inspired by sprint and the beginning. I finally convinced him to Olympic distance athletes who strive go for Nationals, and he qualified in the to be faster, without succumbing to Olympic distance. Being able to race the pressure to go further.” together after having our son has been a real treat. Raja: A number of people have had key influences for me. Firstly, Melanie: I’m very happy to have such Michellie Jones. I haven’t done a lot great people around me to learn from and of racing (or even training) since train with. My coaches, Lesley Paterson having my son in 2012. She is so Doug Smal and Simon Marshall, are such wonderful l and Scott Eh rlich, left to ri down to earth, yet motivating. She people and a plethora of knowledge in all ght. said in her little Aussie accent,” think you should try to qualify things sport and psych related (cuz let’s face for Worlds”. I looked at her like she was dreaming. ”I don’t have it, we can all be a little nuts at times). They push me to achieve time to train” I told her. ”You think I can qualify off minimal personal bests that I never would have thought were possible. I’m training?” All she said was “Yes.” She helped me with short work- getting mountain bike lessons from Tammy Tabeek, and she’s defouts I could cram in on the trainer, and even would take me run- initely kept me from killing myself with this new challenge. Her ning on occasion. I’m always impressed she can run like a normal skills are off the charts, and I would have never had the confiperson, not just a gazelle all the time. She had me doing cords to dence to tackle the technical aspect of mountain biking without continued on page 16
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her. Great training buddies are also a must! Erynne and Sean Hill (Rehab United) are great people, and I’ve had a blast hanging with them and experiencing new trails with a fun group of peeps.
Scott Ehrlich: All my tri friends have motivated me with s to Dena. their perseverance, g the new in iv g re o grit and determina- Andrew Sh tion. Of course, my foundation is the support and love of my partner and husband of 30 years, Frank.
revolve around my workouts while I tried to achieve this lifetime goal. She encouraged me the entire time and pushed me out of bed when my motivation started to wane. I could not have done this without her. Secondly, my coach Michellie Jones made sure I was doing the right things and not overdoing anything. In the three years I‘ve worked with her,
Rachel Hayes.
Rachel: My coach, Juliano Teruel. Doing the work to compete in triathlon is not the hard part. 2017 has been a tough year with injury, having had to take a divided four months off running for the year prior to the race. It was the coaching beyond just the day to day training when I couldn't run that he was instrumental with... keeping my head in the game and focusing on getting me to where I could actually finish the event.
Andrew: I have two major bosses in my life, my wife and my coach, in that order. My wife, Dena, is amazing and allowed our entire schedule to
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I've learned so much about myself and pushing through any limitations I thought I had. Without her guidance, I don’t think I could have qualified for Kona, won a local race, or done any of it without ever being injured in the process!
Al Tarkington: This ques-
their own unique stories, challenges, and adventures, including my wife, motivates me to keep going, and racing, into my 40th year of being a triathlete, in 2018! My parents and God, of course, who gave me the jeans, and the genes, influenced my triathlon success the most.
tion goes back to the previous question. My wife has been number one in my triathlon endeavors. She has supported me in both success and in failure. In scrapes and injuries. She has lived with and sometimes suffered through my training schedule. She has been with me and stuck by me in Ironman events around the world, Brazil, South Africa, China, New Melanie Willar d with Erynne Hi ll, left to right. Zealand, and others. Julie: My husband, John, for working around Niels: My coach Scott DeFilippis, local my crazy schedule and supporting me in every and professional triathlete. way! My coach, Mike Ricci, for pushing me, challenging me and supporting me in every Judi: My longtime Team USA friends are my motivation for qualifying and doing world way. championships. Mike: While I have had many influences over the course of my 33 years in the sport, my Craig: Lots of people over the years, but over biggest influence right now is my wife, the past 10 plus years one person has really Jennifer. She motivates me and inspires me stood out. My wife, Laurie, loves to train and every day. We both live the triathlon lifestyle race and she encourages me, by example, to and push each other to not only train but to get out the door and train every day.. enjoy everything both inside and out of the sport.
Scott Endsley: Every triathlete I meet, with
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MEMBER PROFILE, cont. Best advice: Live in the moment. Try to enjoy every swim stroke, every pedal rotation and every step of the run. Don’t think beyond where you are at in that moment of any race. Favorite Thing(s) About TCSD: I absolutely love this group. I’m never at a loss for finding amazing people to train with from one end of the county to the other. There is ALWAYS something going on; training, social or otherwise. It’s the best club around.
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: qna:
What type of swimming workouts should I do?
This article provides a sample swim training plan for three common triathlon race distances—sprint, Olympic and 70.3—to help you get up and running, or rather swimming, in no time. These workouts are designed to give you a healthy balance of speed, endurance and technique work so you can become an overall stronger swimmer.
Hints and Tips
Endurance workouts should be based on time instead of distance. Speed workouts should include 50-yard swims for sprint and Olympic, and 100-yard swims for longer distance athletes. Technique workouts help improve your swim mechanics and should include kicking and stroke drills. Try the one-arm drill: Swim 25 yards with the left arm only, followed by 25 yards with the right arm only, then swim 50 yards with both arms. This teaches you to develop a more even stroke. When performing kicking drills, try to drive the kick from your hips with knees slightly bent. Think of dancing the twist but with a slower motion so you are incorporating more of your thigh muscles. This will help develop a more powerful kick. Remember to take a day or two off between each workout to rest and recover, and be sure to start these workouts at least five weeks before your race.
Swim Training Plan Monday: Endurance Swim continuously for 30 to 35 minutes; start slow and build your speed. If you can't swim for a full 30 minutes, start with 10 or 15. The last five minutes should be a hard effort but not all out and with no more than 90 percent max heart rate effort. Wednesday: Speed Workout for Sprint and Olympic Distances
Warm up by swimming 400 yards easy. Do 50-yard sprints with a 30-second recovery between each sprint. Start with 10 to 12 sprints and try to add an additional 50-yard sprint each week, up to but not exceeding, 18 sprints total. Swim 100 yards easy. Do 6 x 25 yards at 45-second intervals; swim at 85 percent max heart rate. Cool down with 300 easy. Wednesday: Speed Workout for Longer Distances Warm up with 300 yards easy. 200 yards pull with buoy, kick 200 yards. Main Set: start with eight 100-yard sprints with 1-minute rest between intervals, add an extra 100-yard sprint each consecutive week up to, but not exceeding, 16 total sprints. Cool down with 200 yards easy. Friday: Technique Warm up 300 yards easy. 200 yards drill, 200 yards kick, 500 yards pull with buoy. Try to breathe every three strokes for 100 yards, for the next 100 yards try to breathe every 5 strokes, and then repeat. Also try to alternate sides when taking a breath. The goal is to increase lung oxygen intake and learn how to breathe on both sides. Cool down with 300 easy.
Race Week You'll want to dial it back on race week to maximize your taper. Here are your sample workouts for race week: Monday Warm up 300 to 400 yards. Main Set: Eight 50-yard sprints, 30 seconds recovery. Cool down 300 yards. Wednesday 800 yards easy swim. Try this swim training plan, and you'll be ready to perform on race day.
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