INSIDE THIS ISSUE
FEBRUARY 2014
He Ain’t So Heavy TCSD Events TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
1 3 4 4
Weekly Workout Calendar 5 New Members 5 TCSD Conversation 7 Member Profile 10
Sunday, February 9th Featuring Mirinda Carfrae and Tim O‘Donnell Schedule: 2:30pm Setup 3:00pm Food 3:45pm Announcements/Raffle 4:30pm Interview 5:30pm Autographs Location: Function Smart/UCPT 11468 Sorrento Valley Rd San Diego, CA 92122
Refer to the Club’s website for complete/updated information.
16 20 18 22
TriNews
the same height and strength by By Barbara Javor the time I entered high school. By then it was hard to beat him in a foot race. I could ride my bike faster, but only because he didn’t really understand changing gears. We took swim lessons together where he spent most of the time splashing and making noises. While I learned to swim free-style, somehow he figured out how to scull across the pool with round-house strokes, usually on his back with plenty of splashing. Whatever athletic endeavor he tried, he did it with amazing strength and a grin that rarely left his face even though it was often inappropriate. But that was Axel. We entered Axel in several Special Olympics events, and he usually did well—when he underI was three years old, my par- stood the rules. He competed in a Special ents announced I’d soon have a sibling.. I could Olympics triathlon with me as his buddy hardly wait for my little brother’s birth. When throughout the race. My voice was hoarse afterAxel was still a baby, they knew something was- wards, even though it was a short, sprint-disn’t quite right with him. By the time he was a tance race in a pool and around the surrounding toddler, they knew he’d never develop normal park. He didn’t need encouragement, just direcmental skills, although physically he was fine. My tion. folks were always after me to include Axel in Following high school, I took courses in the games I played with other kids, hoping it would community college, but my heart was set on help his development. It wasn’t easy because he leaving home and seeing the world. After two often didn’t understand the game rules, and it years of not finding a major that suited me, I was hard to interpret his speech. Still, I tried to joined the Navy. I was ready for independence be a good brother most of the time. Axel nearly from the on-going brotherly obligations of helpworshipped me. ing Axel develop his own skills of independence. While I was in grade school, I could outrun The Navy was a perfect fit. It even gave me an Axel. Despite our age difference, we were nearly continued on page 6 A Tale of Fiction
FEBRUARY CLUB MEETING
Question of the Month Coach’s Corner HawkEye TCSD on the Podium
He AIN’t so HeAvy
WHen
FEBRUARY 2014 2
FEBRUARY TCSD MEETINGS, CLINICS, RACES & RIDES INTRO TO TCSD AND FRIENDS
TCSD SOCIAL EVENTS
REAL BEGINNERS’ BIKE RIDE
TRI 101
Wednesday February 12th, 6pm
Wednesday February 19th, 5:30-8pm
Sunday February 23rd, 8:30am
Monday February 24th, 6pm
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 18 miles. Hybrids and Mt. Bikes will go half the distance. James will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Attention Beginners! 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?
Come out and visit one of TCSD's newest sponsors and hear about what makes our Club awesome! Please join us on at Endurance House Oceanside for the latest and greatest on all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Non-members are welcome. No RSVP necessary. Bring/Invite a friend! Free food and drinks will be provided.
Location: Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com map: http://tiny.cc/6mq29w
Join your fellow triathletes and shoot the breeze on life and your most insane triathon experiences, from your dreams (or nightmares) while injoying some of SD’s finest local brews. Culture’s tasting room offers 3oz pours or you can take away a 64oz growler full of your favorite Culture brew.
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am Location: Culture Brewing Co 111 South Cedros Ave. #200 Solana Beach CA 92075 (858) 345-1144 www.culturebrewingco.com map: http://tiny.cc/fih29w Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc Contact: Please contact James Ismailoglu at james@triclubsandiego.org with any questions/comments.
Contact: Paula Munoz,
HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101! 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.
NON-MEMBERS WELCOME! Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587 Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
pmariemunoz@gmail.com
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
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
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister.
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Debbie Wittich
deborah.wittich@gmail.com
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill Brian Long
jhill@triclubsandiego.org blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount.
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
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 dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Deborah Jones
Ironman Coaches
Mike Drury
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
(908) 247-1145
deborah.jonesSD@gmail.com
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Social Media Manager
Kat Gunsur
kgunsur@ccfa.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(858) 270-1605
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Contributing Writers:
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Richard Duquette, Esq., Barbara Javor, Thomas Ryan, and Craig Zelent
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
FEBRUARY 2014 4
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT 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
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
•
•
Fee based.
Tuesday 6:00 AM Ocean Swim
•
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
•
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
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
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
•
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
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
12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Location: Ventura Cove.
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Sunday 2:30 PM
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
WELCOME NEW TCSD MEMBERS Emilio Abordo Marcel Aguiar Elizabeth Anderson Kyle Begovich Joe Black Eric Camerino Roberto Castanares Eric Chung Nicole Craig Erin Crowley Jeffrey Dahlen Myles Dillon Jay Drewry Aaron Essley Caitlin Friedhoff Zachary Gomez Marcos Gonzalez-Lopez Ashley Graham James Hendley Elizabeth Hetherington Conrad Hindert Wesley Holland Katya Hurwitz Allison Jeffcoat Thuy Kawano Tom Kenney Adam Kistler Kent Kubo Ranjan Lahiri Daugherty Lauran Fredrick Lowe Mendy Mattingly Lillian McCormick Akinori Mitani Jimmy Santiago Moreno Frank Munoz Christina Munro Stina Nielsen continued on page 21
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
HE AIN’T SO HEAVY, continued
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opportunity to hone my abilities as a triathlete while we were in port. The first two years flew by, until what I call The Great Accident. The collision and fall broke so many bones in my ankle that the doctors couldn’t save my foot. Not only did they amputate it, but the surgery cut out a piece of my soul. I was no longer a complete man, and I was no longer in the Navy. The long road to recovery drained me while I healed in my parents’ house and religiously followed the physical therapy regime. I longed to be normal again. The big problem was in my head, accepting my disability. Axel tried to cheer me in his own way, but often I just ignored him. How could I take care of him if I couldn’t even take care of myself? Some days were darker than the nights. My physical therapist and friends encouraged me to race in a triathlon as a goal to returning to a new level of normalcy. I gave myself a year, to the anniversary date of my accident. A sprint-distance race at a nearby lake became the goal, even if I was still limping on crutches. When Axel learned about it, he wanted to race with me. By then he was a few inches taller than I and more muscular. I’d never be able to guide him through the race in my condition. I silently groaned when my parents encouraged him.
As race day drew near, my new prosthetic foot was still uncomfortable. I could ride my bike and take a few steps jogging, but the run part of the race would be a walk with crutches. Some days I couldn’t even walk five kilometers without stopping to relieve the pressure on my stump. I was just about ready to put off the race for another year, but Axel was bouncing off the walls with excitement. If I failed, he’d fail with me. He didn’t have the mental ability to keep track of laps and turns without guidance. On race morning, Axel helped me get into the water where I explained the simple, U-shaped race course to him. When the horn sounded, he took off on his back with wind-milling, splashing strokes. By the time he reached the first buoy, he was at least ten meters ahead of me. “Come on, you can do it!” he shouted the same words of encouragement I always used with him, though his words were hard to understand. He gained about ten meters on me by the time he reached each buoy. He stopped each time and waited for me with that silly grin on his face. At the end of the swim, a volunteer waited in waist-deep water to help me to my prosthesis, but Axel insisted on being the one to help me. Throwing my arm over his shoulder, he nearly continued on page 13
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SPONSORS OF TCSD
TCSD CONVERSATION WITH:
”
Judi Carbary
“
By Craig Zelent
I had the honor recently of talking triathlon to Judi Carbary, a great lady who has been worth her weight in gold as the TCSD Youth Triathlon Coach. Judi has only lived in San Diego for a few years, but she has made a huge difference already. I wish we could clone a few more Judi’s!
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Craig: What was your athletic background before you got started racing triathlons? Judi: Before starting triathlons, I played tennis on the high school tennis team, started running when I was in college, then saw someone swimming fast in our community pool. Since all the other adults were always laying on the chaise lounges, I asked him what he was training for. He told me triathlons. So I thought it might be a great change from just running, since I didn’t have to be as fast as a ”real” runner, swimmer, or biker. At that time I was only doing some side stroke for fun, so I started side stroking one more lap at a time until a got up to a quarter mile, and biking and running the distance of the shortest upcoming triathlon I could find to compete at.
What was your first triathlon like? Judi: So I signed up for the Lancaster (Pennsylvania) Triathlon in September 1985. Driving the course the day before I was scared to death seeing the steep hills on the bike and run course, since I was just training on flat roads, and seeing the river current I had to swim in, after just swimming from one pool wall to the other. I knew I had made a big mistake. To top it off, since the race didn’t start until 11am, my friend took me to an all you can eat breakfast to carbo load, and carbo load we did. I felt so stuffed I was nauseated and sick to my stomach the whole swim, but kept side stroking so I
SPONSORS OF TCSD
wouldn’t drown until I finished the swim. After finishing the swim, I was so relieved to be done, the hills on the bike and run actually didn’t seem as hard as they had looked on the drive the day before. I was so happy to just be able to FINISH a triathlon!
What has motivated you to keep doing triathlons and duathlons for almost 30 years? Judi: Being able to finish my first triathlon inspired me to start really training to do more and actually try to teach myself freestyle swimming! Trying to balance triathlon training with a full time job and two young children was the next challenge. I started running in the dark before work, and biking or swimming at lunch to get in enough training to hopefully finish. I began placing in my age group, and qualified and competed in the 1997 Triathlon World Championship in Perth, Australia, but my swimming always was my challenge. So a friend suggested, kindly, that I might do better if I did duathlons. So, taking that as a challenge, I signed up for Duathlon Nationals, and wound up qualifying for the 1999 Duathlon Worlds without
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continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
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Garmin www.garmin.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
much real training. After experiencing and enjoying the Team USA “club med” travelling and camaraderie lifestyle, I began “real training” to be able to keep qualifying each year for Worlds to keep up with my friends.
that to us wearing black armbands. I remember race day rain, with wet pavement on a curvy flat course, and feeling scared, like a moving target, not knowing what would happen during the race. Many of the Italians seemed to laugh at It’s a small world. I was on us and at the US when we the same Team USA with you were out in the town. I at the 1999 Du Worlds in don’t know if it was my Huntersville, NC and again in trying to go as fast as I 2001 in Rimini, Italy. You have could to retaliate for this told me the Rimini race was crisis situaone of your greatest races. tion, or What was this experience like? because I Judi: So in 2001, I was nationally ranked was scared 3rd in my age group for duathlons, and and didn’t qualified to do the Duathlon Worlds in want to be a Rimini, Italy. Arriving at our hotel on target, or Sept. 11, some teammates turned on because half the TV and saw some buildings explodthe team coulding, but the language was all in n’t make it to Italian. We were horrified but didn’t the race, or know what was happening. Somehow because I had we found out what had happened and trained well, or a feared for our families and friends combination of back home, but getting a call or all of this, but I Cape Henlope n Duthlon AG email out at the internet café was wound up havChamipion, ‘0 8-09. next to impossible. Over half of the Duathlon ing one of my Team USA never made it to Italy, unable to get best races ever, and finishing second among the a flight out. USA Triathlon was so concerned for Americans, and sixth in my age group. our safety abroad that they had a meeting to On what other occasions have you raced for inform us that we would not be racing in our Team USA and was there anything particularWorld Championship. Later that week, they ly memorable about any of those opportunichanged their mind and said we could race, but ties? not wear our Team USA uniforms, then changed
SHOW OFF YOUR TCSD Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 12
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.
FEBRUARY 2014 8
Judi: Besides competing in 1997 World Championships in Perth, Australia and in 2001 in Rimini, Italy, I have qualified almost every year since 1999, but with work commitments was only able to compete in seven world championships. Each time, along with training hard, it offered an opportunity to travel around the world and experience the Team USA camaraderie and “club med” lifestyle. By this I mean, I trained hard, but then was worn down after travelling to our destination and partying with our team, instead of training together like the other teams, and found out “if anything can happen it will”. For instance, in Perth, the Australian teams were coached in the pool and on the race course while our USA team went shopping, sunbathing, and experiencing the Australian lifestyle. In Italy, our prerace dinner was at an Italian wine cellar. Since I don’t usually drink, I decided to take sips to taste the various different wine samples. It didn’t hit me until I woke up race morning with a severe headache and was so sleepy I almost didn’t wake up to make it to the race start. Before travelling to Calais, France, I was working the day before at my job as a Pediatric Nurse Practitioner, and a child coughed right in my face. I remember thinking, I hope those kid bugs don’t do me in, but sure enough, after all my hard training all year, I woke up in the middle of the night unable to take a deep breath. I spent the day before leaving in urgent care receiving a taste of my own medicine and nebulizer treatments, still unable to breathe well and coughing continuously. What was I going to do? Well, since I had trained, paid for the travel and race, of course I would go and finish off using up all my waning energy, to drag myself to the start line with the help of the Team USA doctor’s magic. With my luck, the weather the day before was beautiful. Then on race day, the temperature fell to 42 degrees with rain, as I set out in my bikini, expecting the weather to warm up as it had been doing all week, to race on the cliffs over the English Channel. We were also not expecting steep climbs with hairpin 180 degree turns at the bottom since the race info USAT was given showed a flat course with little elevation which we had all based our training on. Then there was Affoltern Du Worlds in Switzerland, again with beautiful weather during the week before, which plummeted to 40 degrees with pouring rain race day. On the looped hilly course, I remember seeing less and less people thinking I was really slow, and feeling my fingers and legs freezing up so I could barely change my gears. Running on the muddy trails and down the hillside covered with bales of sinking hay and mud was another real unplanned for adventure. I found out after I finished that over half the field had dropped out with hypothermia, so I actually did well just to finish.
De Soto is a proud sponsor of TCSD. Members receive a discount. For details log into the TCSD website.
The World’s Finest Triathlon Gear
You moved to San Diego 4.5 years ago from Columbia, MD. What was your triathlon involvement back in Columbia? Judi: After competing in for over 20 years, I was ready to just race for the fun of it and help others learn how much continued on page 10
www.desotosport.com
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE BETSY HUNTINGDON Member since: 2008
Age Group: F40-44 Status: Married 12 years. Occupation: Product Marketing Manager at Teradata. Favorite local restaurant: Akai Hana, Rancho Bernardo. When not training, I enjoy: Watching way too much TV and eating chocolate, generally at the same time. Before I became a triathlete I was: A ball player: softball, volleyball, basketball, soccer, hockey – then I tore my second ACL. Who or what inspired you to start triathlons? After I hurt my knee, I was in a training rut, just going to the gym and casually biking. Then I got a flyer from Team in Training about a race in Hawaii. And I thought, “I’ve never been to Hawaii, I’ve never done a triathlon, what a great idea!” My first triathlon: 2008 Lavaman on the Big Island, HI. Pre and/or Post event ritual: I mentally run through the whole race as I pack my bag. I haven’t forgotten anything yet! Afterwards continued on page 11
FEBRUARY 2014 10
fun it is to do triathlons and duathlons. So after getting certified as a USA Triathlon Coach in 2005, and getting the approval from the Columbia Association, who managed all the city’s aquatic and athletic facilities, I began to coach an adult group triathlon training program, as well as giving private swim and triathlon coaching. From that beginning, I found a triathlete friend who was willing to help me, and we began to expand our coaching program, TriUSCoaching, to provide open water swim clinics and triathlon camps to prepare our triathletes for their triathlon events. About this same time, as a Pediatric Nurse Practitioner, I was beginning to see an abundance of obesity in the pediatric population I was caring for. There were no kids’ triathlon events in our area, and I felt that if kids had a goal to train for, like the adults, they would experience the same fun with their exercise as we do, to motivate them to have a healthy lifelong lifestyle. So I began trying to coax my friend, Rob Vigorito, the Race Director for the Columbia Triathlon and Eagleman, and now the new Challenge USA race, to put on a kids triathlon, and I would provide a kids training camp on the same course to prepare the kids. It took me two years, planning the race course and providing my kids triathlon camp to prac-
tice triathlon. Kids could learn how to do transitions, swim, bike, and run safely. It also took awhile to find a potential other race director who was willing to do it, and I finally convinced Vigorito to put on the first Columbia KIDZ Triathlon in 2007. He has held it every year since, growing from 100 kids to over 500 kids competing last year. Besides coaching, I continued to compete in triathlons, duathlons, and World Championships, and to try to inspire others to experience a healthy lifestyle. I was asked to, and became a member of the DU2R Multisport Racing Team, where my fellow athletes were nationally ranked and very competitive in World Championships.
How did you get involved in the TCSD? Judi: Upon becoming a TCSD member in 2011 I approached the club President, Thomas Johnson about the need for coaching and offered to volunteer to organize beginner brick workouts, which I feel are a key endurance workout, on the 56 bike path. This gave me the chance to meet many really nice people in TCSD, as well as the opportunity to help them with my triathlon coaching experience. It was not long after that, I volunteered at a packet pickup at the Ironkids Triathlon, and coached
no intentions of doing it without him, but before I realized it, he started to slowly phase himself out. It was either continue the program on my own, while pleading for volunteers to help, or there would be no youth program. Wanting to continue to work with such great kids and parents I decided to continue to coach the youth program. I really enjoy the opportunity to coach the kids so that they can experience our healthy multisport lifestyle.
How is the Youth Program that you lead different from the TriJuniors group that Jim Vance leads? Judi: The TCSD Youth Tri Program focus is on introducing kids from 6 to 14 years of age to the sport to triathlon while keeping it fun to inspire them to continue to love exercise and lead a healthy lifestyle hopefully for their whole life. We meet on Sunday afternoons each week, and twice monthly in the off season. The program focuses on teaching kids the basics of transitioning, triathlon sport specific techniques, and USAT safety rules, and then using these skills in practice
at the National Youth Championships, when I met Andy Concors. He is great guy who was also a University of Michigan graduate like myself, and longstanding TCSD member and the original founder and coach of the TCSD Youth Program, who was at Ironkids presenting a youth clinic. He was so welcoming, the kids were so motivated and fun to work with, and their parents so supportive of their kids efforts, I offered my coaching assistance. Andy took me up on my offer and we started co-coaching the TCSD Youth Tri Program (SDTRIKIDS). Andy had been coaching the youth program for the last five years and was getting very busy at work, and burning out trying to do everything himself, so at the end of 2012 2013 San Diego Kids Sp lash & Dash he asked me to take over wave start al ong Spanish Landing. the youth program coaching. Immediately I said that I enjoyed working with him and had
MEMBER PROFILE, continued I always wonder if I could’ve worked harder and gone faster… Favorite event/tri: Lavaman is just epic; I saw a sea turtle during the swim. Favorite local race is the San Diego Triathlon Classic – I’ve done it every year. Favorite segment (swim, bike or run): Bike, the hillier the better. PR/Best race (or any split time): 3:00:18 - 2013 Tri Classic Oly. This year’s athletic goal: I really wanted to break 3 hours for the Tri Classic Olympic - 18 seconds! ARGH! Can’t race without: Rudy sunglasses, TCSD visor. Most embarrassing or disastrous moment: 2009 Vineman 70.3 – it was so hot, I walked 95% of the 13.1. I think I was delirious when I finally finished. My equipment: Wetsuit: Zoot Bike: Felt Shoe: Zoot Equipment Wish list: TCSD one-piece kit. Best advice: Remember to have fun, even when you’re suffering. We’re so incredibly lucky to be able to do this stuff. Favorite Thing(s) About TCSD: New friends, club meetings, hearing “Go Tri Club” during races.
continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION, continued SPONSORS OF TCSD Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD
Member Discount web page.
Speedplay (800) 468-6694 www.speedplay.com/
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose
hamontrose@gmail.com Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com
Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
XLab (760) 735-3215 www.xlab-usa.com
continued on page 13
FEBRUARY 2014 12
”races” at varying age specific distances. As a Judi: While working with Coach Andy Concors, Pediatric and Family Nurse Practitioner, as well at the end of 2011, we recognized the need for as a USA Triathlon Certified Coach, I am very the kids to have a goal for their training, since focused on safety, by teaching proper tech- Ironkids and Youth Nationals had moved out of nique for injury prevention, as well as holding the San Diego area, and there were no other practices in a safe, well supervised location. I youth triathlon events nearby. Having experirecruit the assistance of parents and club vol- ence producing my youth triathlon camp and unteers to help keep the kids safe when we other triathlon clinics and programs, I knew practice. producing events would be a lot of extra work, In addition to the basic TCSD Youth Program, so I began contacting several local race direcI saw the need to have a “one step above the tors who were willing to add a youth triathlon basic program” for kids that wanted more chal- to their existing events. To help kids compete lenging training to improve their racing per- with others outside the immediate local area, races were selected within a one to one and a formance, but still half hour driving distance to wanting to keep their training fun and in balance with their other family activities and sports. So in 2013, I formed the San Diego Youth Triathlon Team. We meet once or twice weekly, per family/athlete preference, to do bike/runs, track workouts, open water swim workouts, One fo Tri Kids pre-race clin ics.Teaching the youngste aquathlons, rs the fine ar t of transition set up. and monthly timed practices. Our youth team is open to any child who wants to join us who include some destination wants to challenge themselves to train a little mini family vacation races. All the youth races more. The kids on our team seem to love the also have adult races where parents can comcamaraderie and have fun racing each other, as pete at the same time. As part of the discussion they all want to return in 2014. We will still with the race directors, they requested and I keep the team open for any child who wants to offered to provide prerace and open water swim join us who wants to improve their race per- clinics to specifically prepare the kids for their races, as well as supply parent volunteers to formance. For a comparison of youth tri programs local- help support the extra youth participants durly, while the TCSD Youth Tri Program focus is on ing the race. In 2012, TCSD offered to sponsor introducing kids to the sport, and my San Diego our first SoCal Youth Triathlon Series, and proYouth Tri Team is the next step up for a fun per- vide ads and award prizes for kids completing formance challenge, the Formula Endurance the series races and clinics. The participation Program (formerly Tri Juniors) coached by Jim has grown each year in our youth series, from Vance, can be seen as more intensely focused about 250 to over 400 kids participating last year. 2014 will be the 3rd year for our youth on youth and teen athlete performance. triathlon series. What is the Youth Tri Series? The five event youth triathlon series features
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mostly USAT sanctioned youth races with age specific distances and awards three deep in each age group (7-8 years, 9-10 years, 11-13 years, and 14-15 years) at each race. The focus of the series is on participation at safe, fair, fun youth events. I offer youth coaching at two open water swim clinics, and prerace clinics, with a practice course and transition area preview, review of USAT youth rules, and practice of course specific triathlon skills, before each race, to make sure the kids are safe and well prepared for their youth races. The Series Championship
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
race is open to all youth and culminates with our series awards, awards buffet, and a challenging race course.
How can parents get their kids involved in the Youth Program and the Youth Tri Series? Judi: I feel it’s important for parents to be involved in their child’s triathlon training and racing, and I recruit their assistance, for helping to make sure they are safe on the courses when we practice, for encouraging or helping continued on page 14
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
Join the Club - Join the Fun!
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth
http://tiny.cc/k07o2w Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Page
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 15
WWW.TRICLUBSANDIEGO.ORG 13
CONVERSATION, continued
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. Our Clinic Specializes in: Orthopedic Rehabilitation Sports Medicine Rehabilitation Active Release Techniques® Women’s Health Pelvic Floor Dysfunctions Biofeedback McKenzie Method Cumulative Trauma Disorders Strength and Conditioning Programs Functional Flexibility Programs Customized Online Exercise Programs
them when they need it, for reinforcing what they learned when training at home, for volunteering at our youth tri series races, for cheering on their youth athletes when training and racing, and by being healthy lifestyle role models for their young athletes. Any parent who has a child from age 6 to 14 is welcome to come and try l present). the series. By out our youth program Tri Team (not al h ut Yo o eg Di n Sa ’s ar ye st La competing in two or practice to see if their child more series’ races you are eligible for series enjoys it before joining TCSD as a youth member. Any well-fitting youth road awards, and possibly qualify for the Duathlon or even a mountain bike that is in good work- World Championships. ing condition and bike helmet is fine. Before What are your goals for future triathlons and investing in expensive tri gear that kids will duathlons? outgrow anyway, they just need to practice conJudi: Competing in World Championships were sistently to build their endurance. my favorite highlights in triathlon and duathlon Any child from 7 to 15 yrs. can participate in racing. Although I decided to take the pressure our youth triathlon series. An annual USA off competing and just enjoy racing for the fun Triathlon youth membership is required for the of it when I moved to San Diego, when I’m USAT sanctioned events and is only $15 for the ready to get serious again, I hope to have the whole year of events, or $10 for a one day memtime, strength, health, and energy to qualify bership. Participating regularly in our youth again for World Championships. It requires a program practices, as well as our prerace and strong commitment to train hard to compete open water swim clinics, will well prepare kids among the best in the world. Until then, I’m for their youth races. enjoying trying out all the fun local races and You have also been involved with USA experiencing the challenging ocean swims and Triathlon on the Duathlon Committee. What different venues.
has been your involvement with USAT?
Judi: In 2000, I became a member of the MidAsk for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.functionsmart.com
FEBRUARY 2014 14
Atlantic Duathlon Committee, where I helped to form a regional duathlon series, with awards for top finishers in the series, to help to increase duathlon participation. Subsequently, in 2002, I was selected to become a member of the USA Triathlon Duathlon Committee, to help provide ideas and develop a USAT National Duathlon Series to spark the regrowth and participation nationally in the sport of duathlon. This series allows our TCSD members to travel only a short distance, to Orange County for instance, to compete in the OC Duathlon as one of the races in
What are your favorite benefits of TCSD membership? Judi: My favorite benefits of TCSD membership are meeting all the wonderful people who are members. When I’m not busy coaching the kids, I love the cove swims, club races, and seeing other TCSD members and athletes I have been coaching at races!
How can people contact you for your coaching services or to help with the Youth Program? Judi: The best way to contact me is by email: jcarbary@triclubsandiego.org for private adult or youth coaching, more info on our TCSD Youth
Tri Program, more info on my San Diego Youth Triathlon Team, or more info on our SoCal Youth Triathlon Series, or to volunteer with our youth triathlon program or series. The youth triathlon program’s webpage is part of the TCSD website. Follow these steps to reach: www.triclubsandiego.org >Training >Youth Program. This webpage has all the latest info for the TCSD Youth Tri Program and our SoCal Youth Tri Series.
One of these days I’ll get around to updating my coaching website, www.TriUSCoaching.com.
SPONSORS OF TCSD
Judi, thank you so much for sharing your story. You have been such a difference maker in so many people’s lives. Both the young and “less young” are grateful for your services Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Bring the Outdoor Indoors Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
KICKR iPhone Powered Training* Take the back wheel off your bike and connect to the Wahoo KICKR for accurate power measurement, iPhone controlled resistance, open third-party software options, and the smoothest indoor riding on the market.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
Schedule a demo today! Third-party apps include Kinomap, Strava segments, Trainer Road, PerfPRO and more.
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Just Ride! *The KICKR’s resistance can be controlled by the App on your iPhone, iPad, BTLE enabled Mac Book Pro or ANT+ enabled PC. Android powered on the way.
Special Pricing Available - final month,February.
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page. continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
QUESTION OF THE MONTH:
SPONSORS OF TCSD NUTRITION
?
What are your money-saving tips? Compiled by Thomas Ryan
Volunteer for an event and get a discount or comp for a future race. —Andy
FRS healthy energy Contact: Jay Lewis www.frs.com
I save money
1. Buy a standard road bike that fits you from a good shop
by being a swim buddy.
2. Rent a wet suit for the first few races
—Glenda Meyer
3. Volunteer (for discounts, even free race entries) Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
4. Buy a Honda (you will be driving a lot more: to races, to workouts, etc.) —Mark Kenny
Do club races. A great way to save money and still get good practice. That may be my strategy this year after I realized how much I spent last season with my 10 races : )) —Lauren Essex Power Bar www.PowerBar.com
Buy maltodextrin in bulk ($60 for 50lbs). Then combine w/powdered sport PROFESSIONAL SERVICES
drink or flavor of your choice(I use Gatorade or CountryTime lemonade). You can make your own version of Heed or CarboPro for almost nothing. Can't use 50lbs? Go in w/some friends. Honeyville Grain on the web. Save the scoop from a commercial drink mix and 1scoop = 100 calories. —Jim Markwell
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Join TCSD Nutrition: almond butter and honey sandwiches on a bike ride… much less $$ than a bar and I can prounouce all the ingredients.
—Dean Sprague
Nuun tablets in a zip lock bag - stop on a ride and buy a 1 gallon water for .89 and fill 3 bottles- add NUUN and save $$$ on expensive sugary single bottle servings. Competitor Magazine www.competitor.com
Knee socks with feet cut out of them for race arm warmers… buy at Target for $1.99- need to ditch them- not a big deal. Mix matched socks for cold feet race day- wear until you jump in the water.
continued on page 18
Lacrosse ball $3.00 vs $15 for trigger point balls. Cotton race t-shirts make great bike rags (after all who wears mens cotton shirts anymore). —Julie Dunkle
FEBRUARY 2014 16
no wetsuit, no problem
6th annual
no bike, no problem no experience needed Just bring your goggles and running shoes Entry Fee $30 per race $5 discount if member of host facility (must show membership card) Due race day. Entry fee includes: Goodie bags with Random Prizes Day use of host facility
Registration Details
What is an indoor triathlon?
Each race has limited space, so sign up early!
• 10 minute pool swim • 20 minutes of cycling (Spin Bike) • 15 minute treadmill run
Email entry information to: SDIndoorTriSeries@gmail.com
Distances traveled for each segment are added up, most distance traveled wins!
Registration closes Thursday midnight before each race in order to organize wave starts and send out wave start times via email. Limited race day registration.
Questions? Please contact SDIndoorTriSeries@gmail.com
Wave Start Time Details
February 22, 2014 - Saturday
Wave start times will be emailed 1-2 days prior to race day.
First wave begins at 8am
Frog’s Fitness - Carmel Mountain Ranch 12171 World Trade Dr. San Diego, CA 92128
Swim: 10 minutes 25 yards heated outdoor pool
Waves start every 25 minutes beginning at 8am. There will be 5 to 6 participants per wave. Last wave to begin around 1:10pm.
Bike: 20 minutes Spinner Bikes with cyclometers
Arrive at race location 30-45 minutes before your assigned wave start time and be on deck 20 minutes before your wave start.
Run: 15 minutes Treadmills, maximum 12.5 mph
(All participants must start at swim times/wave indicated in confirmation email, no exceptions.)
Limited to 66 participants. For complete event details visit www.PedPowerPerformLab.com and click on the SD Indoor Tri logo
Facebook San Diego Indoor Triathlon Series Net profits to benefit TCSD Cares (www.TCSDCares.org)
ENTRY FORM - 6th Annual San Diego Indoor Triathlon
Volunteers Needed! Please email SDIndoorTriSeries@gmail.com for details.
M Division F
First and Last Name (please print clearly)
Email Address
Register Early to Guarantee Your Spot!
Age on event date
Phone Number
Smart Phone
Frog’s Fitness Saturday, February 22nd, 2014 QR Code
>19 20-29 30-39 40-49 50-59
60-69 Entry Fees due race morning (Cash or Check payable to SD Indoor Tri Series - SDITS) 70+ or Mail this application with funds to PedPowerPerform Lab, 4040 Lamont St, 9 San Diego, CA 92109 or Email above information to SDIndoorTriSeries@gmail.com and pay race morning or TCSD Members, can use the Club’s online event registration page and pay race morning. Liability/Release forms must be signed date of event.
COACH’S CORNER: Self-Massage for Athletes SPONSORS OF TCSD
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
continued on page 19
FEBRUARY 2014 18
Massage is powerful medicine for runners. It relieves sore muscles, speeds recovery, prevents injury, and helps you feel better fast. No activity demands more from legs and feet than running, and no athletes benefit more from massage than runners. Who If you run, you probably need a massage after every run. But unless you do it yourself, it’s not getting done. The purpose of this page is to give you a leg up on the basics of massaging your feet and legs.
Then squeeze it, not too hard, not too soft. Begin by squeezing each toe, then squeeze your whole foot, until it’s warm, maybe a little moist. It should feel good. ■ When your foot is warm, press your thumbs into your soles, begin at your toes and move to your heels. Then press the 1. Glide your hand over your skin other four fingers of your hand into the top of your to warm it up. foot. You might want to 2. Squeeze a muscle to warm it do these two moves and improve circulation. together. 3. Squeeze & Roll: while squeezing ■ Pull your toes back if a muscle roll or pull the muscle you’d like to stretch your entire foot. to improve circulation. ■ Now, forget these direc4. Press a muscle by pushing your tions, go a little crazy and do what feels good. hand, or massage tool into it ■ When you’ve had to release trigger points. enough, get up and walk 5. Press & Roll: While pressing a around, if you feel a difmuscle, roll your hand or fist into ference in your feet that’s the power of massage it in small circles for an even deeper more effective massage. talking to you. It should say thanks! 6. Drum the side of your hand, ■ Now you’re ready to fist, or palm into a muscle move onto your other to wake it up. foot. After massaging both feet 7. Rock & Roll: Dance massages move onto your: ■
7 Massage Strokes
Why After a run, sore hamstrings, quads, and calf muscles are evidence of a need for massage. By improving circulation, massage feeds and cleans the cells that got hungriest and dirtiest during your run. By squeezing, pressing, and drumming you direct your blood to the muscles that need it. Massage releases trigger points, those tiny knots your internal organs, put on that form in muscles and Lower Legs some music and try it. reduce strength and range ■ Sit, roll up your right of motion. Most runners pant leg, and cross your have been told to stretch but that rarely gets right leg over your left knee or make it accesout the knots. By pressing directly on a muscle, sible to both hands in whatever way feels massage stretches it, releasing the trigger points comfortable and relaxing. that are impairing performance. Thus, massage ■ Glide your hands up between your ankle and delivers a more precise effective stretch than your knee until your skin feels warm and traditional stretching. happy. Massage Routine for Runners ■ Then with your left hand, squeeze your leg Feet moving up from your ankle to your knee. Squeeze the area around your Achilles ten■ You better be seated for this or lying on your don. Squeeze your calf muscles. And then back, whatever works. squeeze along your shin bone. Squeezing ■ Start by gliding your hands over your bare should be pleasing. foot and continue rubbing until you feel your ■ After a minute or so of squeezing, move onto foot is as warm as it’s going to get.
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more pressing matters by pressing both fists into your calf muscles. Start at the bottom of yout calves and work your way up. You may want to use your fingers or a massage tool to compress the muscles. The massage tool will help you go deeper. Then roll your fists, fingers or tool while pressing into your calves for deeper relief, and to release trigger points. Now we’re at the the point where you do whatever feels good, glide, squeeze, press, press & roll, whatever you want. Make noises if you like. Shout! When your leg feels fully massaged, drum your lower leg lightly with your fingers or knuckles. Now you’re ready to move onto your other leg.
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You’re seated in a chair or better yet on the floor. Warm your leg of choice with gliding strokes. Then dig in. These monsters are too big to squeeze with one hand so let’s work your quads by pressing your fists into the four big muscles that give them their name. Start at your knee move towards your hips, use both hands. Repeat the process 5 to 10 times. Then try pressing and rolling your fists into your quad muscles, one hand on either side. Try pressing & rolling the palms of your hands into the quads. If you want to go even deeper you’ll need a massage tool, such as a Knobble. Press with both hands, holding the tool in one hand. Try pressing and rolling both hands into your quads in concert. Feels pretty good doesn’t it? Now let’s focus on your hamstrings. Relax both legs and press your fingers into your hamstrings beginning at your knee and moving towards your glutes. Then press and roll your fingers into your hamstrings using either one or two hands. If you want to go deeper, a Backnobber is a good tool. Seated on the floor. Press the knob
WELLNESS
Still seated, place your foot on the ground. Glide your hands over one knee to warm it. When it’s warm, squeeze it using both hands. Now press & roll your fingers into the area between your calf muscle and hamstrings until you’ve had enough. Switch knees and have at it.
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Finishing Touches ■
Two final strokes to apply: drumming and rock & roll.
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Drum or tap your hands against your body, begin with your feet and work your way up to your head, play your body like a drum. This stimulating stroke can be done with open hands, fists or the side of your hands in the familiar karate chop style.
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Rock & Roll is an even more stimulating stroke and a great way to get ready for your next activity unless it’s napping. Just put on some music and go to it.
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Dancing gets your blood moving and massages your internal organs.
This is where your hamstrings and quads live. They’re big muscles and they may need some intensity. Let’s see what we can do to give them their due. ■
SPONSORS OF TCSD
Knees
After massaging both lower legs let’s go to your:
Upper Legs
into your hamstrings working up from your knee and towards your butt. Try it on your IT bands, hips and glutes. Once you feel the need to move onto your other leg, do it.
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Most runners spend 5 to 10 minutes on this whole routine, but you should take as long as you need.
That’s all there is to it, but you have to do it.
The Whole Enchilada ■
Running is not a legs and feet only activity. It involves your whole body.
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Pay attention to what other parts of your body are calling out for a massage and answer their call.
■
Check out the routines for other sports to experiment with massages for your neck, shoulders, abs, glutes, hips and every other part of you that needs it.
Conclusion
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services.
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
continued on page 21
After you’ve massaged your feet and legs a few times using the above routine, you’ll realize: continued on page 22
WWW.TRICLUBSANDIEGO.ORG 19
By Richard L. Duquette. Esq
An Eye in the Sky for Bicyclists! I recently posted a request to TCSD’s list-serve asking for recommendations for topical and interesting articles for my site. One member, inspired by the recent call for repair of our local roadways, suggested that we address the improvement of San Diego’s road conditions for bicyclists. Taking her concern to heart, I gave it some thought. A great resource for this subject is Route Rehab, (www.routerehab.com), which is a service that charitably patrols the roads and removes debris. This and other sources show a strong public interest in the safety of our roads, specifically centered on improved road maintenance. Between these sources and my own experience in riding, there are thousands of perils on our roads, including potholes, cracks, uneven pavement, outdated drainage grates,
FEBRUARY 2014 20
unmarked construction sites, unmarked speed bumps, debris and more. Bicyclists are particularly exposed to these dangers, especially at night, and far too many crash. They are often injured, but not always badly enough to justify the cost of litigation. As a result, a majority of these hazards are unreported to local governments. As you may know, one way to attract the attention of a government entity is the threat of successful litigation. This requires proof of the entity’s actual or implied knowledge of the dangerous condition. Failure to act after such notice creates a strong case for liability. An amicable alternative to litigation is to simply provide the government entity with notice of a specific condition, with the hope that the defect will be timely repaired in the interest of protecting its citizens. Unfortunately, the people may be the eyes of the city, but the ultimate responsibility for repair lies with the government itself. In either event, fair notice must be given. To this end, I created a website called HawkEye Road Hazards,
HawkEyeroadhazards.com, or “HRH.” HRH is a mobile-optimized site with an interactive map of dangers to bicyclists, (pot holes, debris, construction and more). On the site, a bicyclist can create a free account to report the location of road hazards with GPS coordinates. A description and photo of the hazard can be uploaded and will be identified on a map for others to see. The site also lists city road repair contacts, friendly bicycle shops, and other helpful resources. With HRH, once a defective road condition is identified and marked on the aerial map, the bicyclist can e-mail the local repair department of the responsible entity to provide notice of the dangerous condition. Having the exact GPS coordinate, coupled with a picture and description on the map, provides fair notice so the hazard can be fixed. HRH contains web links to the proper road repair departments for notification of needed repairs. These HRH markers also provide other friends with advanced warning to avoid injury. To increase exposure, I have listed friendly bicycle shops to help spread the word because of their daily interaction with bicyclists. This list will also assist you in case you are in need of a tube, GU or even a repair while you are on a ride. By accessing the site, you can find the shop nearest to you in your time of distress. My hope is that the word will spread and HRH will be used by more and more bicyclists and activists so that they can take action without delay or cost. Again, it’s FREE to set up your own account for posts and updates to the map in real time, whether it be at home or even while you’re out riding. In time, I’d like to see this idea spread across California, the United States and even become a global standard. As always, our motto is, “Empower Bicyclists!” In the end, I hope that this site and others like it will avoid bicycling injuries while saving taxpayers from the cost of litigation due to government neglect. Keep in mind that if litigation against a public entity is necessary, in California the injured
bicyclist must first file a government claim form before commencing suit. This form must be filed with the responsible entity within six months of the injury, and is a mandatory precursor to filing a lawsuit. If the injured party fails to meet this deadline, it will likely bar any right to seek just compensation. Government litigation is a complex area of law, and a lawyer should be consulted to protect your interests. The claim form must comply with the law, including Government Code Section 910, et. seq. Further, most lawyers attach exhibits, including a copy of the police report, photos, and other documents referenced in the claim form. Even if the form complies with the relevant statutes, there are additional pitfalls. Proper notice must be sent to all potential government entities, such as the city, county and state agencies. It is far better to be safe than sorry when providing notices of claims. Otherwise, a responsible entity may have a procedural defense against your claim. After receipt of a claim, an entity will respond, usually with a boilerplate rejection notice. After receipt of the rejection, you may proceed to file suit. In rare cases, I have seen entities correct dangerous conditions and compensate individuals pre-litigation. If you do file suit, remember the adage, “The King can do no harm.” In California and most other states, public entities are often cloaked with immunities to liability. It takes a carefully worded and well supported lawsuit to succeed. In the interests of safety and justice, I hope you find my HRH site helpful. Please spread the word, participate in the site, and keep the good ideas flowing to promote safe bicycling! Ride Safe, Ride Strong! Mr. Duquette has 30 years of Experience serving the Bicycling Community and has successfully settled and tried to Jury Verdict numerous cases. Visit www.911law.com for informative articles on Bicyclist Rights or give him a call at (760) 730-0500, as he’s always happy to discuss your case free of charge.
SPONSORS OF TCSD
San Diego Sports Medicine Peak Performance & Acupuncture (858) 793-7860 www.sdsmpeakperformance.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
NEW TCSD MEMBERS, continued Thomas Pak Jo Panzera William Presant Tyson Richart Shane Ring Mary Rogers Benjamin Rubin Lance Schulte Marshall Seid Janice Sippel Donna Skaggs Jason Stofleth Scott Storms Caroline Strom Gretchen Stumhofer Hiroki Tanaka Ethan Veitch Scott Warwick Carolyn White John Williamson James Wilson Annette Ye Masato Yoshihara
WWW.TRICLUBSANDIEGO.ORG 21
HE AIN’T SO HEAVY, continued dragged me onto the beach. “Come on, you can do it,” he urged while waiting for me to strap on the foot and grab my crutches. “There you go,” he mimicked me. We both rode hybrid bikes. Axel could handle the grip shifters fairly well by now, and I needed old-fashioned, platform pedals on a stable frame. I was not ready for speed, but Axel rode as if he were possessed. He was so strong. He waited for me repeatedly as we rode five loops around a park by the lake. “Come on, let’s go!” he shouted over and over. He grinned, and I gritted my teeth. By the time we returned to the transition area, I was ready to throw in the towel. My foot was not ready for three miles of walking after the bike ride, even with crutches. I winced with each step while Axel alternately walked and jogged next to me. He cajoled me with encouragement, especially when I had to stop to relieve the pain searing up my leg. Half way through the second of two laps I stopped again. “I can’t go any farther, Axel. It hurts too much. Run ahead to the finish line. I’ll get there somehow.” “No!” he said with an exaggerated head shake. “We’re brothers.”
With that he grabbed my crutches, threw my arm across his shoulder, and marched towards the finish line while I strode only on my good foot. It was an automatic DQ for both of us, but I didn’t care. The cheers from the crowd resounded as we drew closer to the finish line. Axel reveled in the noise while grinning and waving. About two hundred meters from the end, he stopped and handed me the crutches. Without warning, he lifted me across his shoulders in a fireman’s carry, and marched towards the finish line. I didn’t try to stop him. The crowd exploded in more cheers as we ended the race. When he finally put me down, we embraced in a bear hug. I had been sweating profusely from exertion and pain. My face dripped, and the salty perspiration stung my eyes shielded by sunglasses. Truth be told, though, I think some of that salty water was tears. Axel continued to wave to the spectators, basking in the joy of his accomplishment as if he were the grand champion. I smiled. The race had been worth every painful moment.
COACH’S CORNER, continued There’s no one-size-fits-all, single, best, all time, every time, perfect massage routine. Each massage you perform will be an improvisation. Your legs change after every run, and your massage routine should change as well. Your muscles will learn to direct
your hands and your fingers will learn to listen. Practice massage regularly and you’ll feel a big improvement in your running. Courtesy of http://www.selfmassageforathletes.com
TCSD: On the Podium
TCSD BIKE & WHEEL CASE RENTAL PROGRAM
Kendall Webb Triathlon January 5, 2014
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.
Sprint
Division
AG Rank
Jason Karavidas
M25-29
3rd
Kevin Belsky
M40-44
2nd
Andrew Thacher
M50-54
3rd
Les Shibata
M55-59
1st
Stan Ideker
M60-64
1st
Charles Szentesi
M60-64
3rd
Gerald Forman
M75-79
1st
Chelsea Vancott
F20-24
2nd
Wanda Bamberger
F40-44
3rd
Mary Ratzlaff
F45-49
3rd
Janet Gloven
F55-59
1st
FEBRUARY 2014 22
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 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
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED