INSIDE THIS ISSUE
JANUARY 2019
TCSD Conversation TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
1 3 4
Welcome New Members Weekly Workout Calendar You’re an Ironman
4 5 6
Coach’s Corner: 5 Days Coach’s Corner: Lose 10 TCSD on the Podium
14 16 18
Tri News
TCSD CONVERSATION WITH: By Craig Zelent
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JANUARY TCSD EVENTS KONA VIEWING Thursday, January 10th see page 3 for details
TCSD World Championship Participants
”
For this edition of TCSD Conversation I spoke to our members who raced World Championship events in 2018. 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 Jeff Krebs: Ironman World Championship World Championship results. Kona, Hawaii. 90th place M55-59. Maggie Riley-Hagan: ITU Sprint Distance Draft Legal Triathlon World Championships - Gold Coast, Australia. 5th place F65-69 Age Group. Chris Costales: ITU Sprint Distance Draft Legal Triathlon World Championships - Gold Coast. 73rd M40-44. Judi Carbary: ITU Sprint Distance Draft Legal Duathlon World Championships – Fyn, Denmark. 4th place F65-69. Scott Endsley: ITU Aquabike World Championships - Fyn. 6th place M60-64.
Diane Ridgway: Ironman World Championship Kona. 6th place F70-74. Rick Kozlowski: ITU Sprint Distance Draft Legal Triathlon World Championships - Gold Coast. 3rd place M65-69. Henri Morales: Ironman 70.3 World Championship - Nelson Mandela Bay, South Africa. 42nd place M45-49. Craig Woodhouse: Ironman World Championships - Kona. 156th place M50-54. continued on page 16
JANUARY 2019 2
JANUARY TCSD EVENTS* TCSD JANUARY MEETING: KONA VIEWING PARTY Date: Thursday, January 10, 2019 Location: Qualcomm Auditorium Building Q. 6455 Lusk Blvd., San Diego, CA 92121
CONTACTS 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, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ 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 myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Chip Slack and Craig Zelent w/Richard Sweet.
Schedule: 5:15 – 6:15 Food/Social 6:15 – 6:30 Raffle and Announcements 6:30 – 7:00 Q&A by Bob Babbitt with Cam Wurf 7:00 – 8:15 Ironman Kona viewing Come join us at our annual TCSD Ironman World Championship tv show viewing party with special guests Cam Wurf presented by Babbittville Radio. Get your tickets athttp://tiny.cc/lk541y On Thursday, January 10th we’ll be showing the Ironman World Championship coverage that aired on NBC. Before the viewing Bob Babbitt will have a Q&A with Australia’s Cam Wurf, who broke the bike course record in Kona for the second year in a row. Wurf was an Olympic rower for Australia back in 2004 in Athens, moved on to become a profes-
sional cyclist with Team Sky and now is the best cyclist in the sport of triathlon. For the second year in a row, he broke the bike course record in Kona and, after his first top 10 finish in Kona, he took ninth, he went to Ironman Western Australia in early December and led until late in the marathon, took second and finished under eight hours. Wurf also has one of the very best personalties in our sport!
NOW OPEN & WORKING! USAT NATIONAL CHALLENGE COMPETITION It is that time of year again. Challenge is now underway, beginning January 1st, 2019 due to USAT technical difficulties. For those unfamiliar with the challenge, this is a friendly competition among national triathlon clubs normally during the months of December, January and February. But this time there is a chanage; January with running, February with biking and March with swimming. Of course, you can still do all three disciplines during each month and log your miles. They are just weighted differently according to the month’s focus. If you are a current USAT member, go to the USAT NCC site (http://tiny.cc/46bh1y) and follow the registration link to join the Triathlon Club of San Diego’s NCC 2018-19. We will be competing against ALL of the triathlon clubs in the country. Please only sign up if you are motivated to log at least one swim/bike/run workout every single week between January 1st and March 31st. Our volunteer *motivators* are in place. Look for fun workouts and challenges along the way. Tracy Cohen-Peranteau and Nicol Hodges will be leading this challenge, and we will do our best to inspire/motivate/challenge/encourage you to stay healthy and fit for your upcoming 2019 triathlon season! Any questions, email Tracy at (eatrunfun@yahoo.com).
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
WELCOME NEW TCSD MEMBERS
President
AJ Lawson
president@triclubsandiego.org
Vice President
Monica Martino Sberna
vicepresident@triclubsandiego.org
Marketing Director
Jennifer Escher
marketing@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau Roth secretary@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Michelle Carcel
Program & Events Director
Steve Fink
events@triclubsandiego.org
Kai Desjardins
TCSD Board Advisor
TBD
advisor@triclubsandiego.org
Alayna Gocke
TCSD Board of Directors
bod@triclubsandiego.org
Chi Hang Ho
TCSD Feedback
feedback@triclubsandiego.org
Gabe Bussell
Paul Jarrad Fernando Lopez
TCSD VOLUNTEER COMMITTEE MEMBERS
Roise McSorley
Beginner Program Director
TBD
Al Perez
Beginner Program Coaches
Ian Kelly
iskbydand@att.net
Yue Qin
Chip Slack
chipeslack@cox.net
Rory Runser
Holly Stroschine
trainerhollys@gmail.com
Expo/Cheer Director
Danielle Simonetti
expo@triclubsandiego.org
Marketing Director
Jennifer Escher
marketing@triclubsandiego.org
Membership Director
James Ismailoglu
membership@triclubsandiego.org
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
Program & Events Director
Steve Fink
events@triclubsandiego.org
Recruitment Coordinator
Craig Zelent
tricraigz@yahoo.com
Social Coordinator
Marsha Wingler
marshawingler@yahoo.com
Sponsorship Director
Danny Arnold
sponsorphip@triclubsandiego.org
TCSD Cares/Triathlon 101
Steve Tally
stally@triclubsandiego.org
TCSD Essentials
Deborah Jones
deborah.jonessd@gmail.com
Swim Buddies Coordinator
Tom Washington
crimelabtom@yahoo.com
Social Media Coordinator
Jennifer Potter
jenn6613@gmail.com
Web Administrator
Fontaine Shu
info@triclubsandiego.org
Youth Program Director
Judi Carbary
jcarbary@hotmail.com
Jonathan Shoop Monica Thukral Josh Weimer
JANUARY 2019 4
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
Our Clinic Specializes in:
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Orthopedic Rehabilitation
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Women’s Health
Location: Tamarack Beach..
•
Sports Medicine Rehabilitation Active Release Techniques®
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: 8800 Grossmont
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
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.
•
Pelvic Floor Dysfunctions Biofeedback McKenzie Method Cumulative Trauma Disorders
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Strength and Conditioning Programs
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Thursday
Functional Flexibility Programs Customized Online
6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride 5:45 PM
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries.
•
Location: Tamarack Beach.
•
Exercise Programs
Location: Pannikin - 7467 Girard Ave., La Jolla.
Open Water Swim Workout
•
Location: Ventura Cove, Mission Bay
•
Coach: Bill Gleason.
Smart Recovery
Friday 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.
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
Ask for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.functionsmart.com
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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SPONSORS OF TCSD
CONGRATULATIONS! You are an Ironman! MULTISPORT
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HITS National Championship, Palm Springs, CA - December 1, 2018 AG AG Rank OV Rank Swim Bike Run Finish Jeroen Van Der Burgt M 30-34 1 2 0:55 5:29 4:32 11:01 Katrin Szardenings F 50-54 1 14 1:02 6:55 5:17 13:37 38 Finishers. Transitions and seconds not included.
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 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Club Group Rides, La Jolla Fiesta Join the - Join theCove, Fun! Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program,
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Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove
www.TriClubSanDiego.org
Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego, BOWS, Ventura Cove, Saturday Bike Ride JANUARY 2019 6
CONVERSATION, continued Bob Hubbard: ITU Sprint Distance Draft Legal Duathlon World Championships – Fyn. 5th place M75-79. Andy Thacher: ITU Aquathlon World Championships - Fyn. 20th place M55-59. Rob Watson: ITU Aquabike World Championship - Fyn. 3rd place M65-69.
Marisa Rastetter: Ironman World Championship - Kona. 32nd place F40-44. Dan Redfern: ITU Aquathlon World Championships - Fyn. 22nd place M60-64.
my job to earn enough money to afford to go and worked a lot of extra evenings and weekends. I also had to show up at work with wet hair, so as to get in lots of swimming. I think that it was hard for some of my friends and family to understand why I might want to undertake such an endeavor at the age of 65.
APPAREL & EQUIPMENT
Craig Zelent: ITU Standard Distance Triathlon World Championships - Gold Coast. 19th place M55-59.
Aaro Jarvinen: Ironman World Championship Kona. 161st place M30-34.
Craig: What sacrifices did you have to make to race the World Championships? Was it worth it? Maggie: I had to work very hard at
SPONSORS OF TCSD
sacrifices were made. Double that, because my wife Wendy also went along. It is always worth it. What a better way to create a life?
Jeff: The main sacri-
fices made while training all year for Kona were centered around spending time with friends and family. I had to Yes, it was a wonderful experience, turn down offers both the race and visiting Australia. The for many social race venue was beautiful, and the coast events during the of Australia was magnificent!! year due to my long training Chris: Luckily I didn't have to sacrifice agan aggie Riley-H M days and my need to recover much. Training for a sprint distance race is properly by getting plenty of rest between trainmuch less time consuming than longer distance ing sessions. I am fortunate to have loving and competitions. Travel time and cost was the only supportive family and friends who understood my possible deterrent. It was comA time constraints and never us si e Greg Bust an pletely worth it. d Rick Kozlow ski complained. They were always Judi: Although I had a right encouraging to me, realizing knee bone spur causing pain that they were on the journey when I trained and raced, I along with me. It was worth did as much recovery as I making these sacrifices and in could to do my best race. many cases, they strengthened It’s always exciting racing my bond with my supporters. I against the best competicertainly garnered respect for my tion in the world, traveling tenacity and my dedication to to new places, and seeing triathlon. long-time friends. Diane: Sacrifices were few. Missed Scott: As is always the some games my grandsons played case in participating in in but often rode my bike to view all multi-sport events, them. much energy, time, money, and personal continued on page 8
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
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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
JANUARY 2019 8
CONVERSATION, continued Rick: It’s a sacrifice for everyone who goes to Worlds. First of all, you have to train to qualify. And, training hurts. Secondly, you have to travel to someplace to qualify. That takes a sizable amount of money, time and scheduling. Finally, you have to travel overseas. So just double the amount you spent to just qualify.
really drew me into triathlon very quickly and shaped my year leading up to it. Once I qualified, I decided that I didn’t want to just attend 70.3 Worlds, but make a real run at the podium. I went all-in on a year long training block from there.
I was so focused on training and racing leading up to it that I overlooked booking accomI make it worth it by spending additional weeks at the location. I drove and camped out modation and found all the hotels full. along the east coast of Australia for two weeks Fortunately I was able to get an Air BNB and ended up staying with an amazing local family, with my son. Henri: I qualified a full year before the race in the Biddulphs, just up the street from IM Village. Dean Biddulph was actually the Nelson my first Ironman 70.3 ever, Superfrog, Mandela Bay City Councilman in charge of the and had always wanted to visit Chris Costales ward where the 70.3 world champs was held. South Africa, so it What started out stressful not having a place to stay turned into a blessing and really allowed me to focus on the race stress free and have an amazing cultural experience with local hosts. Craig W.: As I tell everyone, my triangle goes as follows… 1. God. 2. Family. 3. Everything else. So, sacrifice? my time, which would be sleeping. I have an active family, which I help with, I don't miss out on any of those plans. My journey to the Worlds were different because I qualified under legacy. Do I want to go faster? Why
heck ya!! The best part about this Ironman journey… my wife, Erika being there for all of my races… giving me my Kona finisher’s medal has to be the best part!!
Bob: I had qualified/registered for the 2018 aquabike and duathlon by winning gold in the aquabike long distance at the 2017 ITU Worlds. At the 2018 Worlds I had to ”sacrifice” my entry to ”defend” my aquabike gold due to a leg injury during the duathlon. Andy: The sacrifices I
Craig Z.: My sacrifice is a willingness to train in the dark and cold of the winter months. Three times per week before the sun rises I routinely run 2.5 miles to Alga Norte pool, swim 3000 yards with the masters group and then run five miles to get home in my wet swim gear. This makes me really fit, but it is no picnic during the winter months.
What were the highlights of your race?. Maggie: I surprised myself
Judi Carbary
had to make to race in the World Championships were primarily financial. Between the cost of the race entry fees, Team USA uniform & parade kit, airfare, hotels, train fare, and meals I spent around $2,500.
Rob: I’m retired and train year around with good friends, so I didn't have to make any sacrifice other than having to do the occasional long training bike ride on my own rather than ride with my group.
that I placed 5th. I really enjoyed sharing the experience with my son, who did accompany me, as well as with my friends, Craig Zelent and Laurie Kearney, also from San Diego. I enjoyed getting to know others from the USA and other parts of the world who share my joy of triathlons.
SPONSORS OF TCSD
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
Chris: The highlight of the race was my swim. I started out in the wrong position at the start line, but I was able to make my way to 19th out of the water. Even the first half of the bike was exciting and
Aaro: A lot of 2-3 hour training days on top of daily work. It was tough from time to time, but I think it was worth it.
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Marisa: The most difficult sacrifice I made was spending less time with my husband, and my mom, who has advanced dementia. I was training 20+ hours some weeks, and that meant that even when I was Marisa Rastetter with my loved ones, I was probably tired fun being in and hangry! my first draft legal race. The second half of The time sacrifice was worth it because it the bike (losing my draft group) and tired legs was an important goal for me. I had been try- on the run made for a tough finish. ing to qualify for over 10 years. My husband Judi: I was in third place until half way on the was very supportive of my training schedule; he bike when I was passed, pushed it to get had a smile and dinner on the table every ahead, then was passed again with oine mile to night. And I’m back to spending lots of time go. I pushed my last run to finish 26 seconds with Bill and my mom. from making the podium and bronze medal. Dan: I had to spend over $6,000 to attend, and Disappointing since I have received the bronze yes it was worth it.
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continued on page 10
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CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
Rob Watson, far right
medal the last two years at Worlds, but also an incentive to up my training plan for next year.
Scott: Bad highlights: slow swim in jellyfish infested waters. Good highlights: passed all the swimmers except five on the bike, and no jellyfish on the bike. Jeff: The highlight of my
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PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 12
JANUARY 2019 10
race in Kona has to be my time spent in the Natural Energy Lab (NELHA). My goal was to get there before the sunset so that I could fully enjoy this epic and storied segment of the race. In 2016 when I raced Kona for the first time, I had some nutritional issues which delayed my arrival in the NELHA until the sun had already gone down. It was a fairly easy and relatively cool run down there which, as strange as it Jeff Krebs might seem, was disappointing to me. This year did not disappoint. I really did love this part of my race.
Diane: Highlights were seeing my family on the run, and I enjoyed the rain storm. Rick: The race was only a blip on the highlights of the trip. But, I did meet a couple of nice Aussies and I’m looking forward to seeing them in Switzerland next year.
Henri: At World’s each age group (AG) has its
own wave start. Ours was last of the day. My swim was smooth 27 minutes (15th in AG). I made a few errors in T1 and lost a minute or so there. The transition procedure is a bit different at worlds. The bike was a hilly and technical seaside course especially with the roads slick from rain. From around 10 miles in it was a dogfight when I found myself in a tight international pack of cyclists for the remainder of the bike, sometimes bunched up and running the risk of a drafting call, and the motorcycles were everywhere watching for it. I even got a verbal warning to “be careful”! I finished with a competitive 2.5 hour bike split and had myself in a good position (23rd) to start the run. I felt really strong the first half of the run going out. At 10k I had moved up to 19th. I thought for sure I would be able to close this out and make my move. Unfortunately at mile 7 or 8 the jetlag I had been suffering from all week hit me like a ton of bricks and I started tightening up and cramping. I had to back off the aggressive pace and just tried to hold it together. I finished in an official time of 4:40:00. After I crossed the finish line the skies unloaded with torrential rains that flooded out the venue, and
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everyone took cover. It was 120 percent worth going. Worlds is very deep, and with the AG wave starts, your competitors are right in your face the entire race. I missed the podium by 12 minutes and 45 seconds. That’s how close I got to it. You can project all you want that if you can swim, bike and run such a time that you will podium at Worlds. However, until you fly 10,000 miles to another hemisphere and country to race against the best in the world, look those guys in the eye, and experience firsthand out on the course exactly what it takes to get it done, it is just a pipe dream. I realize now that a World’s podium is a two-year project for me. I need to clean up some things in that race, eliminate sloppi- Henri Morales ness in transitions, get a bit stronger and faster on the bike, nail my nutrition and sleep next time so I have the kind of run I am capable of on race day. Craig W.: Has to be either the “selfieâ€? at the turn in Hawi or seeing all my friends all over the course! Another amazing gift, running out of the energy lab, as the sun was setting to my right, looking up towards the hills with amazing colors... I stopped to give Him praise‌ and just like that‌ lights out‌ it was super dark on the Queen K. Head to the finish line!
Bob: Although I raced with Team Canada (pressure from grandkids in Ottawa), I am still active as a member of USAT, and train mostly with TCSD/Team USA triathletes. That makes for competitive/good fun at the Worlds. Andy: The highlights of my race were that I had a good swim, but during the last part of the swim there were hundreds of small jellyfish and I got stung around six times, primarily in the face. During the first part of the run, I had a slight allergic reaction to the jellyfish stings and was having trouble breathing, which slowed me down. About a mile into the run, I started to feel better and started moving up through the field and finished strong. Overall, I was a little disappointed with my race, but it was a memorable experience and am glad I went.
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Rob: The highlight of the race was the bike course going through the island of Fyn, Denmark, with its beautiful countryside of farmland and woods and charming small towns lined with cheering crowds.
Aaro: It is difficult to pinpoint a specific highlight. The swim start in Kona is quite magical. The energy lab loop was tough and interesting. Of course, crossing the finish line in Kona is pretty special
Marisa: The highlight of my race was the run, but it was also the most continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION, continued SPONSORS OF TCSD
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (858) 483-4130 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
BodyHealth (877) 804-3258 customerservice@bodyhealth.com Discount: 10% off every purchase at www.bodyhealth.com, with TCSD discount code.
difficult part. My second metatarsal snapped during mile one - maybe a prior unknown stress fracture? Who knows? I panicked that I wouldn’t be able to finish the race. After a quick pity party, I told myself I had plenty of time and could walk, or drag my foot and still finish. I found a volunteer with Advil. I took four, and I took two Tylenol, and told myself to keep running. I hoped to be able to run ten miles, and then I could walk.
my husband who was there to give me the finisher’s lei. I ran a sub-four hour marathon. The next day the Kona ER confirmed I had a complete fracture that was slightly displaced in the second metatarsal (ball of my foot). I had to wear a boot for nine weeks, and will have to wait another month to start running again, but it was totally worth it! Dan: Having the fastest swim split in my age group.
Craig Z.: Racing against the
best in the world is always a ife Erika w At mile 16, I was still running th w highlight. But I also thorse u o ig Woodh and feeling pretty good. At mile Cra oughly enjoy traveling the world. 22, I was still running and feelThe Gold Coast and Surfer’s Paradise are some of ing great. I started to run faster and felt even our favorite places on earth. This was my secbetter. When I hit the top of Palani (about a ond time racing in the Gold Coast. The 1st time mile to go), I sprinted all the way down the hill was back in 2009. This time my wife, Laurie because I was so happy to be finishing the Kearney, happened to race on the same day. race! The true highlight was high fiving specta- While I was racing in the Gold Coast, Laurie was tors in the chute, crossing the finish line racing the Sydney Marathon. She placed third in and hugging her age group and was able to enjoy a post-race lunch with long time TCSD friend Dee Dee McCann-Burton who lives in Sydney. After Laurie and I reunited we went touring around Brisbane.
This question is only for those who raced an ITU event. What did it mean to you to race for your country? Maggie: It has always been a goal of mine to represent the USA in an athletic contest. Although I am now 65 years old, it was still the fulfillment of a dream.
Chris: It was unbelievable to be on Team USA. The night before the race we took our team photo, participated in the Parade of Nations, and then competing in the Team USA kit was a dream come true. My hope is that in 2019 the swim won't be cancelled at nationals and I can once again compete for the US.
Erin Farrelly, MD Orthopedic Traumatology (706) 750-1902 San Diego and Orange County, CA www.orthodocs.com
Bob Hubba rd and Susa nne Davis
JANUARY 2019 12
Judi: It’s always very exciting and an honor for me to race with Team USA. This was my eighth World Championship competition and it is still as exciting as my first. It’s not just an individual racing effort, but a “team” athletes to cheer
on and support each other.
Scott: The personal rewards for rac-
Craig Zele nt with w ife Laurie
ing for Team USA always, always, always, outweigh all costs.
Rick: The best thing that came out of racing last year (2017) for USAT was that I was able to lobby the organization to have me included on the 2018 team since I was the top American to podium in my age group. This opened the door for this year in that if you placed first, second or third at Gold Coast, you were on the team for 2019. This is a great reward for all the hard work and financial expenses these winners experienced. I call it the “KOZ” rule. Now, we’re competing for something of value. Bob: At the ITU Worlds, the Parade of Nations encourages friendly interaction among all the triathletes. Canadian and American triathletes are equally boisterous and leave me with fond memories of Denmark, having competed with and against both.
Andy: It is always an honor and a privilege to race as part of Team USA against some of the best age group athletes in the world. There is a feeling of camaraderie and support between you and your Team USA teammates and there is extra motivation to race your best because you know you’re representing your country. Rob: Racing for Team USA was a wonderful experience, offering everything even the most spoiled
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PERFORMANCE
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triathlete could think of asking for–our own bike mechanics, massage therapists, chiropractor, guided prerace course reviews, and every imaginable kind of support from the Team USA staff. I made enduring friendships with teammates from across the USA and also with triathletes from other countries. The Parade of Nations was a celebration and coming together of international sportsmanship and goodwill.
Dan: It was an honor to represent Team USA. Craig Z.: It means everything to me. This was my 25th time racing for Team USA. It never gets old. I am honored every time I get to put on a Team USA race kit. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members december find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
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COACH’S
CORNER:
NUTRITION PLANNING DAYS BEFORE
5
YOUR
BIG RACE
You have already trained and planed every detail of your marathon In addition to clothing, the pace and training, these rules also apply to your nutrition strategy leading up to the last few days before marathon/big race. You should not experiment with any new food or venture far from your normal diet. It’s easy to get nervous in the last days of your training taper and possibly be persuaded by a new product you see in the event expo or as friends recommendation However, if you have not tried it before, especially in marathon effort or during a long run, you look not tempted to do so today. It is also important to experiment with the type, quantity and time of each meal you eat before running. Some athletes have very weak stomachs and need up to three hours to digest the food before they can run comfortably. Other runners can eat up less than an hour before running without adverse effects. It is important to find out what type of runner you are and take this information when you plan your race morning. Experiment with the pre-race meals before hand. Your last two long runs or workouts should mimic your pre-race meal plan. Eat the same meal the night before and breakfast morning before these workouts. This will give you time to change things before race day just in case you find it does not work for you. Try the clothes you intend to use that day, shoes, socks and everything you can imagine.
5 DAYS BEFORE THE RACE Starts increasing carbohydrate consumption with additional pasta and starches in your diet throughout the week. The idea of restricting carbohydrates a week earlier and increasing consumption a few days before to trick your body to compensate and store more glucose is obsolete. Ensure that most of the calories you eat come from carbohydrates.
JANUARY 2019 14
Remember that now you are not running as much as you did before, so eating too much will make you feel drowsy and lethargic. At this point in the cycle of nutrition, relax and do not over do it.
48 HOURS BEFORE THE RACE Your last big meal should be two nights before the race. It will give your body enough time to digest everything you’ve eaten. Many people eat too much pasta the night before the race, just to get to the starting line feeling more full and sleepy. Have you tried running the morning after Thanksgiving or Christmas?
24 HOURS BEFORE THE RACE Eat balanced meals as you would in a normal training day. Make sure you take enough fluids throughout the day, especially with electrolytes like Gatorade or Nuun. It helps if you take a water bottle everywhere during the day with you to remind you to drink liquids. Your meals should still be high carbohydrate. Ideally, you will not be very active that day so you can feel full very quickly. That’s fine; Do not try to fill to force.
18 HOURS BEFORE THE RACE Start eating smaller meals every two to three hours, however after the mid-day meal, avoid red meat, fried foods, dairy, fats, nuts and dietary fiber. You should only eat light and digestible things like energy bars and small sandwiches. Continue with the intake of water and electrolytes and avoid very salty foods.
4 HOUR OR LESS You will need to get up early race day to enjoy a light breakfast and have enough time to start digestion before the gun fires. You should drink water in most cases. If it’s going to be warm, add electrolytes, but don’t drink them all at once. Take small sips and remember that you typically need 200ml per hour or 250ml per hour on hot days.
RACE TIME RULE NUMBER 1: Do not try anything new.
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COACH’S
CORNER: How to Lose
10lbs.
Before Race Season Courtesy of MJ Gasik, Tri Right Coaching
Getting to your “ideal race weight” can be difficult. If you’re carrying extra weight around you are going to race slower. You’ll want to lose weight to get faster, and run/ride more efficiently. But you can’t just cut out a few calories from your diet – it’s more complicated than that. You want to do that while also shedding fat, but maintaining muscle Ideally, you’ll want to go into racing season at your goal weight. It can be tricky to try and lose weight and train hard at the same time. Here are some ways to drop the weight while still maintaining your fitness:
Track Your Food You don’t have to track and log your food forever, but it does double your chances for weight loss success. Most people who write down their food tend to eat fewer calories and lose more weight. You can do it for a few weeks to get an idea of what you’re eating and how your calorie intake adds up to help you make healthier habits.
Control Your Portions You don’t have to live without your favorite foods while you’re trying to lose weight, but you do have to control your portions. Plan your larger meals earlier in the day and try to eat a little lighter dinner.
Increase Your Protein Protein plays a huge rule in weight loss and post workout recovery as well. In order to not lose muscle, you’ll want to get around 20 grams of protein with every meal (80 grams of protein per day). This will help keep you satisfied and keep you recovered to train again the next day.
Keep Checking Your Weight Weigh yourself weekly to keep yourself on track by continuing to weigh in (on a scale) to make sure you’re still trending towards the number you’re reaching for. Be sure to weigh in at the same time every day and track your results. Just know that you might have some weight fluctuations due to water retention, hormone fluctuations.
JANUARY 2019 16
Prepare for Slow and Steady Weight Loss Don’t think that you’re going to loss ten pounds within a few weeks. Losing weight rapidly is the fastest way to regain the weight. A slow and steady weight loss is the best, safest, most effective way to lose the weight. Expect about 1-2 pounds per week on average. Sure, you might want to lose 10 pounds, but figure out why you really want to lose the weight before you even get started. Set small goals so that getting to that bigger goal doesn’t seem so hard. And remember the numbers on the scale don’t tell the whole story. Usually the tape measure is much more revealing when the weight starts to shift. Tracking your food and keeping your weight in check is an essential part of every triathlete’s training. Every triathlete is different and has to do their own weight loss/training program, but if you follow the above guidelines it will help you get started.
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TCSD ON THE PODIUM The 2018 season is in the books and the air is getting chilly – and we still have some great race performances by TCSD athletes. Special congratulations for our club members who qualified for world championship races.
In addition, Cindy Stern received word that she qualified for Nationals based on her race results from Rock the Bay Triathlon. Please gently encourage them to help out.
Catalina Island Triathlon – November 3 Doug Fremdling M45-49 2nd place Bob Babbitt M65-69 2nd place Gary Sowell M65-69 3rd place
Ironman 70.3 Xiamen China – November 13 Al Tarkingon M75-79 2nd place
Revel Mt.. Lemon Marathon, Tucson, AZ – November 3 Laurie Kearney F50-54 1st place Newport Dunes Triathlon – November 4 Maya Bryson, Aquabike F40-44
San Dimas Turkey Triathlon – November 18 Doug Fremdling M45-49 3rd place Les Shibata M60-64 2nd place San Diego Run for the Hungry 10K – November 22 Bessy Leszczynski F30-34 1st place
1st place
Miamiman National Championship, Miami – November 10 Dan Redfern, Aquathlon M60-64 2nd place Maya Bryson, Aquathlon F40-44 10th place Les Shibata, Aquathlon M60-64 10th place Maggie Riley-Hagan, Aquabike F65-69 2nd place
HITS Palm Springs — December 1-2 Dean Sprague Half M55-59 1st place Jeroen Van Der Burgt Full M30-34 1st place Katrin Szardenings Full F50-54 1st place If you forgot to report your podium results, let Steve Sutherland know and we’ll publish any update/results on the Yahoo Group forum and/or newsletter.
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.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. 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, brosen@triclubsandiego.org
Rates per week: Single case $25 Double case $40 Wheel case $25
JANUARY 2019 18
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Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED