INSIDE THIS ISSUE
FEBRUARY 2017
It’s the Law TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
1 3 4
Member Profile Weekly Workout Calendar TCSD Conversation
4 5 7
Coach’s Corner New Members
14 15
TriNews
IT’S THE LAW:
What is a
Lawful Order? By Richard L. Duquette, Esq., Justin M. Nelson, Esq
FEBRUARY CLUB MEETING TBD
FEBRUARY CLUB DUATHLON TBD
Refer to the Club’s website for complete activity listings and information.
As users of the road, bicyclists are not immune to police encounters. This article outlines the best practices for handling these situations. In my law practice, I have dealt with bicyclists and other defendants who have been charged with resisting arrest, obstructing a police officer, or other violations of Penal Code § 148. This provision states that anyone who “willfully resists, delays, or obstructs any… peace officer… in the discharge or attempt to discharge any duty” is guilty of a misdemeanor. There are a variety of ways to run afoul of this statute, some more serious than others. However, as a general principle, let’s be clear that it’s almost always a good idea to listen to a police officer and do what you are told—even if the officer is in the wrong. At that point, you’re better off arguing your case in court, not on the scene. In court, you have a chance to make your point and be heard. In a confrontation between you and a police officer on the street, you’re almost always going to lose.
So when an officer tells you to stop, tells you to show him your ID, or tells you to ride in one part of the road as opposed to another, it’s always in your interest to do what he says! If he is in the wrong, and if you get a citation, you may have to deal with that. But if he’s not wrong, and you ignore him, the encounter could turn from a minor inconvenience to a night or a weekend in jail very quickly.
Consensual Encounters vs. Detentions One critical distinction when it comes to resisting police officers is knowing whether you are in a consensual encounter or a detention situation. You are free to walk away from a consensual encounter, but not from a detention. When an continued on page 6
30 YEARS OF EXPERIENCE SERVING OUR CYCLING COMMUNITY
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FEBRUARY 2017 2
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FEBRUARY TCSD MEETINGS, CLINICS, RACES & RIDES* TCSD BEGINNER RIDE Sunday, February 12th 8:30am
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Richard Duquette, Martin Koban, and Craig Zelent
The beginner 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 then this ride is for you. Be ready for a few climbs on the first half of the ride. Total distance for the ride is about 17 miles. We will be riding for a mile in the traffic to get to the bike path. If you are not a beginner still come out to join us, we can always use help and company. Non-members are ALWAYS welcome, bring a friend or two! Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Option: 5K run after the ride. Bring your run gear if you plan to join. Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx
TRICLUB ESSENTIALS Monday, February 20th 6:00pm Come find out what makes our Club awesome and hear about the latest and greatest and all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet your new best friends/training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
Location: Moment Bicycles Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: Deborah Jones Deborah.jonessd@gmail.com
Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
TRI 101 Tuesday, February 28th 6:00pm Get the year started off right and get the answers to these questions and more at the monthly TCSD Tri 101! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative!
Location: Pulse Endurance Sports 7638 Clairemont Mesa Blvd. San Diego, CA 92111
(858) 384-2867 map: http://tiny.cc/am6ea Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
*ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE CHELLE MEAD Nickname: Mead Member since: June, 2016
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
marketing@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD Board Advisor
Brian Long
TCSD Mentors
advisor@triclubsandiego.org mentors@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Age Group: F30-34
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Status: Single
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Occupation: Triathlete (accounting manager and part-time law student on the side).
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Robin & Karl Schnug
robin.schnug@gmail.com
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Favorite local restaurant: Bronx Pizza, Hillcrest. When not training, I enjoy: You mean rest days? I ride my horse, study law, and hang out with my friends who are also taking a rest day that day. Before I became a triathlete, I was: Incomplete… I started running about 18 months ago and have run a lot of foot races, 5k to marathons. Before that I saw more movies. Who or what inspired you to start triathlons? Bessy Leszczynski, and her husband, Roger. They told me how the community was so welcoming and supporting. They treated triathlon like a given. It was just a matter of time until I jumped in the water and hopped on a bike. They were right. My first triathlon: TCSD Beginner Triathlon, June 11, 2016. San Diego International Triathlon, sprint, June 26, 2016. Pre and/or Post event ritual: Pre – a swig of Red Bull and find someone to laugh with to shake the nerves. Post – hug, and cheer, eat my free banana, and then eat all the rest of the food. continued on page 5
FEBRUARY 2017 4
(760) 214-0055
Race Director, Aquathlon Race Director, Duathlon
Tim Price
Race Director, Run and Triathlon Jim Johnson
jameslj01@gmail.com
Social Director Sponsorship Director
Tina Valle
Swim Director
sponsorship@triclubsandiego.org tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Holly Stroschin
trainerhollys@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Holly Stroschin
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 PM
•
Location: Moment Cycle Sport, Liberty Station.
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
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
PR/Best race: TCSD Beginner Triathlon. I was the first female. I was thinking of retiring on a winning streak, but then the SDIT came. And then the race after that, and the one after that…
Can’t race without: Gum. Orbitz Wintermint, specifically. Most embarrassing or disastrous moment: At the Solana Beach Sprint Triathlon I was using clipless pedals and shoes for the first time (trial by fire), and in the excitement of the transition, I threw down my swim cap and goggles, snapped on my helmet and velcroed on my new shoes only to find at the mounting area I had put the left shoe on the right foot and the right shoe on the left foot. I promptly dismounted and corrected the error. Good news, I'll save that time in transition next time by putting my shoes on the right feet. Velcro out. My equipment: Wetsuit: Xterra, given to me for free when they saw me shivering at a Tri Club OWS Bike(s): Giant OCR3 Running Shoe(s): Asics or bust. Equipment wish list: TCSD tri-kit for all the events! Plus new pedals and clip in shoes for the bike, and Asics Gel-Kayano 22 shoes for running.
SHOW OFF YOUR TCSD
Spirit!
Favorite segment (swim, bike or run): Swim is very exciting and a little violent. I have a lot of room to grow on the bike portion and it seems to be my favorite right now. I smile the most on the bike. Running is what I started with, so I am very comfortable on that segment.
This year’s athletic goal: Have fun. Get stronger.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
Favorite Race/Tri event(s): La Jolla Half Marathon for foot races. Any TCSD event so far for triathlon.
Best advice: Smiling makes you go faster.
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way.
Favorite Thing(s) About TCSD: The endless support and encouragement. And all the amazing food.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post on TCSD Facebook page.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
IT’S THE LAW, continued SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
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.
officer asks you to talk, you don’t have to talk to them. However, if an officer commands you to stop, this is no longer a consensual encounter, and you are required to stop. One way to tell the difference between a consensual encounter and a detention is to politely ask the officer if you are being detained or if you are free to go. This does not mean that you have to answer his questions or consent to a search. If you are being detained, you are still permitted to exercise your 5th Amendment right to remain silent. You are also free to deny permission to search your person under the 4th Amendment. However, this does not mean you can physically obstruct a search. If a police officer wants to search you, they are going to search you with or without your consent. You may verbally object and state that you do not consent, but the issue of whether it was a legal search is best handled in court. You should never verbally grant consent, though, as this will bar any claim that the search was unlawful in court. If you are being detained, an officer will often ask for identification. Give it to them. If you do not have your driver’s license with you, give them your correct name. Providing a false identification to a peace officer is a misdemeanor under Penal Code § 148.9. The police can often determine on the scene whether you have done so. In a typical detention situation, your identification will be run through the computer to check for outstanding warrants.
Requests vs. Commands An equally important and related distinction
in dealing with the police is the difference between a request and an order. Oftentimes, police will sound as if they are issuing a command (due to the tone of their voice), but they will phrase it in terms of a question. They are trained to do this. For instance, if an officer tells you to get off your bike or to take your helmet or sunglasses off, these could be requests, or they could be commands, depending on the situation and the reason for the stop. If you are unsure whether you are being commanded to do something or simply requested, it’s OK to politely ask whether that is an order or a request. The officer will tell you.
Why It’s Always Best to Cooperate Whether the police officer is ultimately right or wrong, it’s always in your best interest to cooperate, and keep your cool. For one thing, if you don’t follow a lawful order, you can be arrested on that basis alone, even if you were in the right to begin with. If you think you have a right to ride in one portion of the road and the officer disagrees, you may be right on the merits, but you can still be arrested for refusing to comply. Potential consequences include possible jail, having your bike impounded, and having to incur attorney’s fees to clear your name and recover your property. And that’s assuming you don’t get convicted. Almost as important is that relations between the bicycling community and the police are critical to the protection of bicyclists. When a continued on page 13
Club TRIATHLON, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories.
Join the Club - Join the Fun!
Fiesta 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 Pages De Anza Cove Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday
FEBRUARY 2017 6
TCSD CONVERSATION WITH: By Craig Zelent
”
Holly Stroschine
“
Recently I got to talk triathlon with TCSD member and TCSD Track and Kids Coach Holly Stroschine. Holly has been a real trail blazer in her athletic career so I know you’ll enjoy her story. Craig: What was your athletic background before triathlon? Holly: I grew up on a farm in Oregon, with a huge forest. My twin brother and I would run around chasing animals, climbing trees, building forts and obstacle courses, so we were well conditioned for sports. I remember watching the 1984 Olympics on TV and wanting very badly to become an Olympian, although I Holly clearing 12' 8" in 2001 for the Universi ty of Oregon. was too shy to start any sports besides swim lessons and gymnastics until I traveled with the U of O track team for four fourth grade. years, each year vaulting in the Pac 10 I had watched my brother compete in several Championships. I also pole vaulted at US and years of team sports, sitting jealously on the Canadian Nationals, trying to qualify for the sideline telling myself “I bet I could do that”. In Olympics and World Championships. I am half fourth grade a friend talked us both into joining Canadian, and their Olympic team was a little Salem Track Club. I did jumps, hurdles, and easier to make, though I narrowly missed it. 400/800m. I ended up qualifying for TAC Youth After college I continued pole vaulting one Nationals (now USAT&F) in the long jump and more season, though quickly realized how diffi4x400m relay, and placed fourth in long jump. I cult it is for an athlete to compete at that level continued track all the way through college. I without team funding, while working full-time, set a few track records in middle school and with no sponsorship. So I stopped competing. went undefeated in cross country in seventh That left a huge physical and emotional void in grade, until the district meet. In eigth grade I my life, which I spent some time filling with did volleyball instead (since that was the “cool” competitive surfing, but can finally, truly say is sport). I did a few years of basketball, high being healed through triathlon. school ski team, cheerleading, more cross country and swim team. I went to high school dis- What was your first triathlon like? trict meets in swim team and in several track Holly: My first triathlon was the 2010 Santa events. My last two years of high school I also Catalina Triathlon. I was quite nervous, considdid pole vault, which I broke the Oregon state ering I had just delivered a baby 10 weeks prior, record in, which helped me earn a scholarship at and the night before I fell off my bike trying to my dream track school, the University of Oregon. change gears too late while turning uphill. A
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Gleason Endurance Coaching Contact: Bill Gleason email: Gleasoncoaching@gmail.com www.Gleasoncoaching.com
Peak Conditioning Contact: Holly Stroschine email: TrainerHollyS@gmail.com http://TrainerHolly.com
continued on page 11
FEBRUARY 2017 8
guy watching told me I shouldn’t be racing that course, which didn’t exactly help my confidence. I had only bought or sat on a road bike two weeks prior. I don’t recommend this. The race went surprisingly well! Swimming felt great, since I had swam a lot during pregnancy. The bike was uncomfortable, but surprisingly, and dangerously fast considering my experience. I was thrilled to see and utilize a “real” bathroom right along the start of the run course. The run was my least favorite and most challenging, since I really hadn’t been running since early pregnancy. I only walked up one steep hill and came in eighth in my age- Holly group. That was quite exciting, so I was hooked!
which led to feeling sluggish postpartum, a slow recovery, a lack of motivation, and a very difficult time losing pregnancy weight. For my second pregnancy, I signed up for my first tri, the last triathlon I could find that year, as I wanted motivation to keep healthier through and post-pregnancy. I consistently rode a recumbent bike, “ran” on an elliptical, and swam at the YMCA while my two-year-old utilized their free childcare. Thank God for YMCAs! I gave birth to a very healthy eight pound girl, drug-free at home (planned). The difference between an un-drugged home birth, and drugged-up in the hoswith her mothe r, a big suppor ter and influe nce.
You did that race ten weeks after giving birth to your daughter. What did you learn about the health benefits for mom and baby when a woman regularly exercises throughout pregnancy? Holly: I planned to run as long as I could into both my pregnancies, but at just three to four months in, I couldn’t tolerate it. I did some “cardio” machines and modified strength training during both pregnancies, which has known benefits like pital was incredible! I decreasing naufelt amazing immediatesea, less discomly after giving birth, as fort, less fatigue, the body’s endorphins lower resting HR, and other post-delivery greater VO2max, hormones weren’t interincreased cardiac rupted from their natuoutput, shorter and ral cycle. I breastfed less complicated both kids, as human labors, lower c-secmilk is the best nutrition rate, less weight tion for our babies; it gain for moms, highcontains antibodies er energy levels durthat help fight virusing and after pregnals. io at N i Tr 15 es and bacteria, it 20 nancy, and healthier Holly with her childern at helps prevent breast cancer in mom and birth-weight for babies. baby, creates a strong bond between mother Even though I took pretty good care of myself and child, and it’s a great way to help moms with my first pregnancy, I ended up with prereturn to pre-pregnancy weight. Moms must eclampsi, and was forced into an early inducremember that our babies’ nutrition is whatever tion. In the hospital I was given a lot of medwe put into our bodies, so ications I didn’t want,
we’ve got to eat more plant-based foods, healthy fats, and avoid processed foods as much as possible. Starting exercise postpartum requires significant core rebuilding, though cardiovascularly it can feel great. During pregnancy, a woman’s cardiac output increases 30-50% and does not drop immediately after the baby is born. With more blood flow, we have a higher oxygen carrying capacity, which can make us feel super-human. Unfortunately it doesn’t last forever, although we can prolong exercise related benefits by breastfeeding. Breastfeeding mildly keeps blood flow higher, increases our metabolic rate, and releases the hormone relaxin. Relaxin makes our joints more flexible, like a natural muscle-relaxant, which allows a greater range of motion, or a greater stride length running. We must be careful though. Nutrition and gradual progressions are key, because too much exercise while breastfeeding can lead to stress fractures or other injuries. What inspired you to start a Iwakuni triathletes.
triathlon club in Japan? Holly: In 2011 I qualified for USA Triathlon Nationals, but couldn’t go because we had military orders to Japan. I was very excited to hear that a couple bases in Japan held annual triathlons and a duathlon. I was thrilled with the opportunity to compete with the Japanese and wanted to find people on base to train with. I also didn’t want to risk losing the progress I had made since beginning the sport and wanted to qualify for USAT Nationals again as soon as we returned to the US. So, I started Iwakuni Triathletes in 2012 and got a bunch of my running mom friends to join and start competing in the multisport events. We certainly increased the number of women participating in these male-dominated events. The club still exists, though memberships are constantly changing as service members relocate.
What are your favorite benefits of being a TCSD member? Holly: I first joined the club when I heard they had free races. If you’re looking for an inexpensive way to hold yourself accountable, this is it. With consistent races at the same location, you can check your progress against your own time and teammates. I love how the races have free food, which is also great motivation for my kids to participate. Kids do shorter races. We also love the club meetings, where we get to meet pro triathletes, get free food, and occasional raffle prizes.
What volunteer roles have you held in the TCSD? Holly: I began coaching track practices with Bill Gleason at UCSD in 2014. We currently alternate coaching workouts, though the location is in the process of being changed. Please check club updates for our new location. In 2015 I led a trail run in Mission Trails Regional Park for one
season, and would like to continue that again when I have time. I was recently asked to take over the TriClub Kids Program. We have short kids races during appropriate adult races, plus other fun training opportunities. I am hoping to add kids track practice at the same time/location as the adult practice. Our kids participation is currently small, but I would really like to expand it, by adding more consistent workouts and adding kids events to more adult events, to encourage more participation for parents and children. Please contact me at the email below if you have a child you would like to participate, or if you’d like to help this program in some way.
How has volunteering enhanced your TCSD experience? Holly: I have met so many wonderful athletes of all abilities. It has allowed me to build lasting friendships, find training partners, and has influenced my own coaching business. As a coach, it has broadened my horizons, meeting so many different personalities, opening me up to a wider range of events, like Xterras. Without volunteering, I don’t believe we can fully appreciate what others do, or meet or get to know nearly as many athletes as we do when helping out.
What is your coaching background? Holly: Prior to coaching triathlon, I began volunteer coaching youth track events and adult runners around my four years on the University of Oregon track team. I also did some assistant swim team coaching as a lifeguard after high school. I started personal continued on page 10
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CONVERSATION, continued training in 1998, while competing in college track, to help pay for necessities. I had many track injuries, so I pursued a Master’s degree in Sports Medicine, and spent hundreds of residency hours to become a certified athletic trainer (ATC). I worked as an ATC after college, got married, then went back and forth between athletic training and personal training, as my husband’s military career sent us many places. After having children, I have focused on part-time triathlon coaching and personal training. In 2012, I started teaching running classes again. In 2013, I licensed my business Peak Conditioning for personal training and multi-sport coaching in San Diego. In 2014, I became a Level I USA Triathlon Certified Coach. I plan to take the Level II USAT Coach Certification Clinic as soon as convenient in 2017. This year I have also been offered a pole vault coaching position with Cathedral Catholic High School, one of the best local high school track programs. I will continue to write training plans and hold events for my Peak Conditioning athletes around those hours.
What mistakes have you made as a triathlete? Holly: Many. Though I say the more you make, the quicker you improve. I have had a couple not-so-graceful “flying” mounts and dismounts, while learning them bare-
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foot, trying to save a few seconds. I have got lost in transition, feeling like my bike evaporated. I also rode the Olympic bike portion in the Sprint tri at San Diego Tri Classic in 2015. I climbed well up the dreaded hill on the Navy Base, came down fast to the bike intersection between the Sprint and Olympic courses, was confused by the officials, and went the wrong way. I knew almost immediately and asked a Navy volunteer if I could turn around to head back to the finish, but he said, “You’re already here, just go up again.” I knew my chances at placing were done, so I had to kind of laugh and just keep going. My thoughts changed to “Hmm, I wonder how fast of a 5k can I do after an Olympic bike?” And “I wonder how my bike split will compare to those in the Olympic race?” Mistakes like that, we can beat ourselves up over, or use as lessons for future races.
You raced USA Triathlon National Championships in Milwaukee in 2015 and in Omaha in 2016. What were your experiences like at Nationals? Holly: Getting to Milwaukee in 2015 was a miracle itself. My husband was deployed, and I didn’t have anyone else to watch our kids in San Diego. So, I threw it out on Facebook, a month before the race, that I’d pay a friend to come with me and the kids. A
friend of a friend of a friend lived in Milwaukee and offered to babysit for the race. I learned the complexities of pushing a stroller, while pulling a bike case and bags through the airport, but got there. The sitter was INCREDIBLE! She entertained the kids while I anxiously bounced around prior to the start. Then she and the kids were smiling at every entrance and exit, cheering and taking pictures the entire race. If you want to make a race-mom happy, that’ll do it! The whole day was surreal, and turned into the best race of my life.
ended up qualifying for the 2017 ITU Draft-Legal Sprint World Championships in Rotterdam, The Netherlands. I am thrilled to go, and plan to bring my family to share this incredible experience.
I can’t wait to race with you in Rotterdam. What athletic accomplishment are you the most proud of? Holly: I would have to
say, being the first-ever Women’s Oregon State Pole Vault Champion. The year prior, I had asked our high school pole vault coach if I In 2016, I had a similar could try it, when no childcare dilemma, but my other girls did, and he dad offered to watch the surprisingly said “Yes! kids in Oregon. So, we flew It’s supposed to be up there, I stayed a few an official event for days, then flew to Omaha. women next year!” Since some of our crazy Tri That was huge news Club members race in the for Oregon, which is olympic plus sprint race a big track state, so there, I decided I should too. girls started vaultonals. ti a N During the Olympic race, ing everywhere. I 6 1 0 2 t et finish a my wave started at 10:18 AM, Red carp went 10’ that year, as “exhibition,” into 86º water, with a heat and qualified for the first ever women’s pole index rising over 100º from the humidity. I felt vault event at the adult USA Track and Field like I could die of heat exhaustion on the run. I Nationals, along with eight other Oregonians. I fought so hard, the last mile I had tunnel vision, tore my ACL at nationals, which was rather devand felt like passing out, but really wanted to astating, but had reconstructive surgery and push for a World’s spot. I couldn’t walk straight worked my butt off to compete again. The next after crossing the finish line, but finished season (1995), there were many girls fighting around the top third. I was literally dragged for the official state record, all hoping to be the straight into the medical tent and covered in ice first Oregon State Pole Vault Champion. I got it bags. I’m not quite sure what all went on in with a vault of 11’! there, as I came out a little confused, with two Who has been the most influential person medals, about five wet towels, and no sunglassin your life? es? I gave back the extra medal, but my cool TCSD Rudy Project raffle sunglasses never Holly: My Mom. She was a teacher, a huge proshowed up. I certainly had second thoughts ponent of math and sciences for women, a former track athlete, a good runner, a volunteer for about racing again the next day. many causes, and always very health and enviDay two was the sprint race. I hurt, and had ronmentally conscious. She was always so supno idea what was possible, so just went out to portive of my activities, not pushing me into, or do my best. Crazy enough, the race felt SO much away from any sport. Even after I broke both better than the day prior. It started earlier in the arms pole vaulting, the week after that state day, and of course shorter, with less heat. I
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CONVERSATION, continued meet, doctors told me I’d be done forever, but when I told her I didn’t want to give up, she supported me. She taught me to be kind, avoid candy and sweets, eat my veggies, to reduce, reuse, recycle, and never leave a trace. She passed away in 2006, after a three year battle with ALS. She was training for a ½ marathon when diagnosed and fought the most positive, courageous battle you could imagine. There’s still no known cause or cure for ALS. Though she is gone physically, I think of her every time I don’t “want” to do something, as it reminds me I “CAN.” Thinking of her has carried me through my greatest achievements, and helped me raise my own children. There are many disabled people in this world who would give anything to move. Those of us who can, should take advantage of as many opportunities as we are able.
I’m sure a lot of people will want to contact you for your coaching services. How can they contact you?
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Holly: Email works best: TrainerHollyS@gmail.com What are your future triathlon goals? Holly: n Place in top 10 at 2017 ITU Sprint World’s in Rotterdam. n Qualify for and compete at World’s in some countries I haven’t seen. n Compete in Xterra World Championships in Maui. n Do well in a full AquaBike Worlds (since my knees object to marathon/Ironman). n Win sprint or olympic distance any year at World’s (even if that’s age 95 and I’m the only one competing).
Holly, thank you for sharing your story. And thank you for all you do for TCSD. In my mind, you are already on the top step of the podium. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
IT’S THE LAW, continued bicyclist is injured by a negligent motorist, they depend on the responsiveness and assistance of the police to document the accident and to investigate objectively. Many motorists already don’t think very highly of bicyclists, which sometimes hurts them in jury trials. If bicyclists alienate the police, they risk damaging relations with some of their most important witnesses in personal injury cases. Good relations with the police and the community are also important because this increases the chance of an injured cyclist being assisted by Good Samaritans.
Proving your Case If the worst does happen and you find yourself arrested, you can seek to vindicate your rights in court. Depending on the situation, this may involve defending a criminal charge, filing a civil rights case, or both. In either case, it’s important that you have the advice and representation of an experienced attorney. It’s usually an uphill battle to prove that the officer was in the wrong if it’s just your word against theirs. Jurors and judges tend to give police officers the benefit of the doubt in these situations. So it can be to your advantage to have video footage of the encounter.
While the use of body cams and dash cams is increasing among law enforcement agencies, it still isn’t universal. Many local agencies here in North County do not use either tool. For this reason it may be helpful to use one of your own mounted cameras while riding, such as a GoPro or Contour. This will allow you to document an encounter, and protect you if you have to prove your innocence at a later time. Footage from these devices can also help strengthen your case if you are injured in an accident. If you are a bicyclist who has been arrested for resisting or obstructing a police officer, you need an experienced attorney who knows both the criminal law and the rules of the road as applied to bicyclists. Often these cases involve both questions of whether the defendant was following the vehicle code, and the legality of the arrest itself. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com, web: www.911law.com.
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ICE VS HEAT VS NOTHING: WHICH ONE IS BETTER?
Eight years ago, the first piece of knee pain advice I got was to RICE it. It stands for Rest, Ice, Compression, and Elevation. Let’s talk about ice vs. heat specifically: Which one is better?
The Argument for Ice The main benefit of ice is that it has a pain-numbing effect. If you’re dealing with an acute injury or a flare-up of a chronic injury, icing can be great way to handle the pain without resorting to painkillers. For example, you could ease the pain from a sprained ankle or a pulled muscle by icing the area. You can do that by using ice packs, submerging in ice water, or applying ice directly to the skin. Freeze water in a cardboard drinking cup and cut off the top for an easy application method. Another alternative is to use bags of frozen vegetables.
Icing Cliff Notes n Ice acute injuries (e.g., sprains, strains). n Ice for pain management with acute flareups. n Don’t ice trigger points or muscle spasms (makes it worse). The Argument For Heat Heat has a relaxing effect on the body. It’s great for easing muscle stiffness and aiding chronic injuries. Heat increases circulation in the tissues, which can be great to get more nutrients into a certain area. You can apply heat by using a warm water bottle, heat packs, or heating blanket. Place what you’re using on the body, and wrap another blanket or large towel around to keep the heat in. Another method is to use warm water in the
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shower, by pointing the shower-head at the joint for a few minutes. Heat Cliff Notes n Use heat to relax muscles and for chronic injuries. n Use heat to ease muscle or joint stiffness. n Don’t use heat on fresh injuries, flare-ups, or acute inflammation (i.e., red hot skin, hot feeling). What If It’s Winter? Cold weather used to cause more discomfort in my “bad” knee. This happens for a number of reasons. As they get colder, muscles, tendons, and ligaments lose elasticity. With lower elasticity, your connective tissues can’t withstand as much force and even simple movements can be stressful on the knee. Additionally, the synovial fluid inside your joint becomes less lubricating and it will not cushion your joint as well. This is why cold weather worsens tendonitis, arthritis, and many other knee injuries. Here’s how you can keep your knees healthy during the winter. The knees are very exposed and in contrast to muscle, they don’t produce a lot of heat. Try this: pull up your pants to just above the knee and then compare the temperature of the skin on your patellar tendon to the skin on your calf muscles. It’s a noticeable difference.
Since the knees don’t produce as much heat as the big leg muscles, you need to help them stay warm by using enough layers. My knees felt so much better when I covered them up just a little more. When playing basketball inside the gym, I would wear my old volleyball kneepads. This kept my knees warm and allowed me to be a little more aggressive on the court. If I’m outside for a longer time in the winter, I usually wear long johns. If it’s very cold and I know I won’t be moving much, I may even use two pairs. It sounds ridiculous, but I’d rather do some weird things than have knee pain. Make sure you cover your knees even when you’re working out in colder temperatures. As a rule of thumb: if you have to wear a jacket, wear long pants as well. Short pants may look nice, but they put your knees at risk. Use Heat When You’re Back Inside If my knees get stiff due to cold, here’s what I will do once I get back inside. I will use an electric heating blanket or a warm water bottle to heat up my knees. I put the blanket or the bottle on the knees and then wrap a large towel around both knees to keep the heat in. This technique helped me tremendously when I had to ride my bike in freezing temperatures. After about 10 to 15 minutes of heat, my knees would feel normal again. Make sure you don’t burn your skin with this method, so if the warm water bottle is too hot, wrap a cloth around it. You’re not looking to bake your knees. You just want them to be slightly above body temperature. Ice vs. Heat vs. Nothing Neither ice nor heat will have a dramatic impact on your recovery. Try different methods and go with what feels best for you. If you don’t notice a benefit from ice or heat, it’s totally fine not to use either. Ultimately, ice and heat are just small additions to your strengthening approach. Many other things are significantly more important and next week I’m going to tell you more about that.
WELCOME NEW TCSD MEMBERS Nate Altmeyer Rao Challagulla Tara Connell Jackie Fisk Andrew Hewitt Franz Hinojosa Jamie Jirik Greg Lepkowski Ssmeralda Mandujano William Mathias Rob Niemeyer Mark Paule Nathan Platt Joshua Roque Jason Sammons Vivien Tran Jonathan Warren
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Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 RETURN SERVICE REQUESTED