INSIDE THIS ISSUE
MARCH 2014
The Mermaid TCSD Events TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
T MARCH CLUB MEETING “MOVIE NIGHT” Thursday, March 6th Featuring Cheetah: The Nelson Vails Story Schedule: 6pm Doors Open & Food 6:30pm Announcements/Raffle and Interview 7:00pm Showing Location: La Paloma Theatre 471 South Coast Highway 101 Encinitas
Refer to the Club’s website for complete/updated information.
1 3 4 4
Weekly Workout Calendar 5 New Members 5 TCSD Conversation 7 Member Profile 10
Question of the Month Wetsuit 101 Race for a Cause
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TriNews
hat day in mid-May would stay etched weekday mornA Tale of Fiction in Jonah’s memory forever. He had ing, and no other swimmers By Barbara Javor recently bought a new wetsuit for ocean were in the water. He stood on the bluff overlooking the swimming, which gave him extra assurcove before ance he A Tale of Fiction descending the would never steps to the sink. He had sand. The air been swimby Barbara Javor carried the ming weekly sounds of gulls and seals somewhere nearby. The with a group of buddies swells were calm, the water glassy, and the at Treasure Cove, buildtide was low, exposing a small, rocky reef ing up his confidence to that barely jutted out of the water. It was reach the quarter-mile about a quarter mile from the beach, but not buoy and return to shore in the same direction as the buoy. What the without hyperventilating hey. I’ll swim around the exposed rocks instead. and panicking. His goal A flock of gulls circled above, and a few landed was to race in a on the rocks momentarily before taking flight t r ia t h l o n , again. Well, I won’t be totally alone. and he With his wetsuit on and his goggles snugged, Jonah started the swim with slow, easy strokes until he found his rhythm and gained confidence. Every few strokes he lifted his head and sighted on the circling seagulls. The water was deep enough that he couldn’t see the bottom for most of the distance between the shore and the reef, but as he needed neared the gulls, dark shapes appeared below to swim solo. With him. Jonah slowed his pace, the first twinges his new gear and a few of apprehension gripping him. They’re just big months of practice, he felt boulders. See? They aren’t swimming. There are ready to tackle the course alone. No one has reported sighting sharks no big creatures down there. He glided near the exposed rocks, an area no here for a number of years, and today will be no different. It was a continued on page 6
the Mermaid
MARCH 2014 2
MARCH TCSD MEETINGS, CLINICS, RACES & RIDES* INTRO TO TCSD AND FRIENDS
BEAST MODE CENTURY SERIES
REAL BEGINNERS’ BIKE RIDE
TRI 101
Wednesday March 19th, 6pm
Saturday March 15th, 7am
Sunday March 23rd, 8:30am
Monday March 24th, 6pm
Three century bike rides in three months. Join us for one or none, but if you do all three you’ll receive a shiny ”Beast Mode” trophy. TCSD’s van will be used as the official SAG vehicle. Volunteers are still needed as driver(s) and support.
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 awsome sponsors, Hi-Tech Bikes, and hear about what makes our Club awesome as well as 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 gain 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.
Dates: Route 1 (101 mi): March 15 Route 2 (104 mi): April 19 Route 3 (113 mi): May 17 Route Maps: http://tiny.cc/kon7bx Schedule: 6:30am-7am Registration/head count/instructions 7am Wheels roll Once we are all done (hopefully well before sunset) go grab something to eat and drink.
Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: http://tiny.cc/am6ea
Start Location:
Contact: Paula Munoz,
pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 map: http://tiny.cc/6mq29w
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am 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.
HOW DO I GET STARTED? Get the answers to these questions and more at TCSD’s 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:
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 map: http://tiny.cc/6mq29w Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Full Details: Refer to Facebook event page, http://tiny.cc/kon7bx
MARCH DUATHLON Sunday March 23th, 7am
Location: Black Mountain Park. Off of Carmel Valley Rd. Minutes from the 56 Freeway.Transition area will be set up at a local little league park.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
Distnace: Run 2.5, Bike 11.6, and Run 2.5
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. 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 dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com
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
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo 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
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
(908) 247-1145
deborah.jonesSD@gmail.com
(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
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Contributing Writers:
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
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
Barbara Javor, Thomas Ryan and
Craig Zelent
Roger Leszczynski
MARCH 2014 4
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Elisa Acosta Zamar Akins Diana Anderson Frans Baculi
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Dwight Baker Daniel Barr
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Lisa Beilke
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Darryl Belarmino
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
David Bloxom
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Tuesday
Philip Castaldi
6:00 AM Pannikin Bike Ride 6:00 AM Ocean Swim
•
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Travis Champion-Fritz
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
Ryan Chien •
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
Sylvain Colin Evan Constantouros Greg Dahlke
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
Gareth Davies
Location: Tamarack Beach.
6:00 PM
•
John Davis Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim
•
•
Erica Dickinson Mithra Emami
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
Pavla Decoteau Ellie Dragonetti
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Location: Moment Cycle Sport, Liberty Station.
Judith Emaus Tom Fitch
Friday 6:30 AM
First light ocean Swim
12:00 PM
Swim workout
6:00 PM
Ocean Swim in La Jolla
•
•
John Flaa
Location: La Jolla Cove.
Location: Ventura Cove. •
Sian Fogden
Location: La Jolla Cove.
Jenifer Foley
Saturday
Steven Fox
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
Gina Caretti
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
Chris Galuppo Reagan Gasaway Blumenthal Genavie Debora Gerads Evan Gill Richard Graff Brandon Hearn Todd Hitchcock continued on page 21
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
THE MERMAID, continued SPONSORS OF TCSD MULTISPORT
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com
larger than a living room, and started to circle the reef when a bright, blue-green iridescence caught his eye. What was that? He back-paddled until he saw it again about ten feet below, tucked in a large crevice. A mermaid! He tried to descend a few feet to get a better look, but his wetsuit was too buoyant. Holding his breath, he stared down at her. He was certain she returned his gaze. She wasn’t a beautiful maiden with long hair waving in the current like Jonah had seen in books and movies, but she wasn’t homely, either. She had the face more or less of a big fish, but with a flatter surface and a small, delicate mouth. Large, iridescent scales covered her body that was the size of a human but shaped like a fish. Pectoral fins hid her arms, but Jonah could tell she had some sort of hands because seals swam up to her and grabbed sardine she held for them tucked next to her fins. The seals cavorted in circles around her as if this were a game they frequently played. She lifted one of her appendages toward him, and a burst of glittery bioluminescence flowed in the water for a few moments. Jonah knew the human eye normally detected marine bioluminescence only in the dark, so the glowing display she sent in his direction was extraordinary and apparently for him. Was that a smile I detected in her little fish mouth?
Jonah had to raise his head to breathe, but each time he quickly put his face back in the water to watch her. After his fourth or fifth breath, he looked down again, and she was gone. The seals and seagulls were gone. He circled the reef, but all the animals that had been there a few minutes earlier had left. He treaded water for a minute, looking for other swimmers, but he was alone. He returned to shore, not thinking about his swimming mechanics or potential dangers, but about the sight he had just beheld. When he asked the lifeguard on the beach whether anyone had reported seeing a large, blue-green fish, the man shook his head. That evening Jonah called his swim buddies and reported his experience. He couldn’t keep the excitement out of his voice. ”Let’s swim tomorrow after work. You’ve got to see her.” They swam the next day and several following days, with no sightings of a mermaid. His friends had previously kidded him about Jonah and the Whale, and over the years he had received plenty gifts of coffee mugs with whales on them. Now his buddies ribbed him about Jonah and the Mermaid. At first he laughed but he soon grew aggravated with their teasing. I saw her, and she saw me. She is real. We made a momentary connection. I know she’s out continued on page 22
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continued on page 7
MARCH 2014 6
TCSD CONVERSATION WITH:
Mark Kenny”
“
By Craig Zelent
This interview was with a real life saver. Seriously! I sat down and talked triathlon and search and rescue with the Tri Club’s own Mark Kenny. Mark is a genuinely great guy who has risked his own life to help many people over the years. I know you’ll thoroughly enjoy getting to know this Good Samaritan. Craig: What was your sports background before triathlon? Mark: I was a competitive tennis
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Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Search an d Rescue Team rec ertificatio n at Lake Tahoe.
player in high school and for a few years into college. I wasn't great; I broke more rackets than won tournaments. I ran cross country one season as cross training and really liked it. I grew up in the San Gabriel Valley and our home course was the Mount Sac course where they have some outstanding races; it was a great introduction to running.
What was your first triathlon like? Mark: I joined the Sierra Club in college. They had a Basic Mountaineering Course that taught us navigation, rock climbing, snow and ice climbing; it was a great way to learn more about the mountains I loved since visiting Yosemite as a kid. I climbed in the Sierra Nevada, Tahquitz, Joshua Tree and all over California in the 80’s. I had a few “Epics” – climbs that go awry due to bad judgment, simple mistakes, illness or weather. I suffered through some long nights and grueling hikes so maybe endurance events were in
SPONSORS OF TCSD
my future. I continued to run as training until I started to develop some knee pain around my late 20’s. I took up road cycling in the 90’s when I moved to the Inland Empire and competed at the Redlands Classic public races. I took up swimming later when I started to travel for work. So I had done all three sports recreationally prior to starting triathlon.
How did you happen to get started racing triathlons? Mark: I followed Ironman in the 80’s and 90’s and always thought that would be a great challenge. I moved to San Diego in 2001 and started ocean swimming. I joined a firm in 2004 where many of my colleagues were endurance athletes. They said, “you ran in high school,
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off 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 APPAREL & EQUIPMENT
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Garmin www.garmin.com
Hypoxico - Altitude Training Sysems http://www.hypoxico.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
swam and biked after college, so you just need to put them together.” It sounded like fun so I signed up for Spring Sprint in 2006. At the same time, I learned San Diego had a mountain rescue team. I had always wanted to get back into climbing and felt a rescue team would be a worthwhile way to do it. I thought the triathlon training would be good preparation for the physical demands of the team.
What is the Search and Rescue team you are a part of and what do they do? Mark: Mountain rescue as a discipline emerged post-WWII when former troops from 10th Mountain Division and other units who had fought in the mountains returned home and wanted to apply their skills. Mountain rescue teams are specialized teams that train and operate in high altitude, alpine environments on rock, snow and ice and have medical first response as well as technical rescue skills. We have a certification body, the Mountain Rescue Association, and each team re-certifies annually in one technical area (Snow and Ice, Technical Rope Rescue, etc.) We also have federal, state and local requirements that we have to meet, including training, technical knowledge and background checks. San Diego Mountain Rescue Team was founded in 1967 as a result of two hikers that got lost in the Sierra Madre Occidental in Baja. The team is one of only two independent teams in California (most teams are organized and operated by their local county Sheriff, which has the legal responsibility for lost person searches. We have about 60 active members, ranging from 21 to 60+ years old – some of our best searchers are in the 50+ group so age is not a
factor, there is a role for everyone to apply their strengths – physical, mental and experience – to the team. You might ask why we have a mountain rescue team when San Diego County has no mountains above 6,400 feet in elevation. Our skills translate to some of the well-known areas in the San Diego backcountry where people can get in trouble. We also support teams in San Bernardino, Riverside and Los Angeles where the mountains are higher. Since San Diego and Southern California has such a wide variety of terrain, we train monthly in the mountains, deserts and everywhere in between. Our desert training is in August (think Kona training with a pack) and our best trainings usually involve some rain, snow, darkness and vertical exposure. We operate in conjunction with the San Diego County Sheriff's Search and Rescue Team. We respond to both urban and back country callouts and average about 30 operations per year. Urban searches involve “at risk” individuals (Alzheimer/Dementia, mental or emotional challenges) who have walked away, gotten lost or threatened in some way. Callouts go to all active searchers and we average 10-50 searchers per operation based on need. The Sheriff has additional resources such as helicopters, ATVs, canine search teams that we work closely with.
What is the process to join the team and what was the qualification experience like for you? Mark: We recruit each fall and the only paper requirements are that you be 18, have extensive backpacking experience and be in good physical shape. Of course you must be a team
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount continued on page 12
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
MARCH 2014 8
player, calm in stressful situations, have a desire to help others and other “soft” skills. We interview applicants and invite a small group to join us on a weekend training in the local mountains. We average about 15-20 recruits each year with about a 50% attrition rate in the first year. I joined in 2007 and my biggest concern was whether the group would be a type-A, military-oriented, risk seeking bunch of yahoos. After a lot of triathlon training and hiking up Iron Mountain with a heavy pack I knew I was ready for the endurance aspect of the training. However, I wasn’t prepared for the physical demands of carrying the litter, extra packs and all the gear the team brings. We had a small recruiting class that year so the group consisted of about 20 people carrying the litter with the gear in it up Devils Slide trail (2.5 miles, 2,000 feet gain) on Mount San Jacinto in heavy winds. Later that night we were met with rain, then freezing rain/sleet and finally snow. We woke to a cold mist and had two full days of navigation, rappelling, litter packaging and mock searches. We ended the weekend carrying a team member down the mountain in hot, dusty conditions. It destroyed me! I got home around 6 p.m. Sunday and fell asleep by 7p.m. It took the better part of a week to recover! I found the team to be very much like the skilled, cautious, supportive, teams I climbed with in the Sierra Club in the 80’s. I was accepted onto the team as a Trainee. All team members must attend 50% of trainings and 20% of operations each year to maintain their active status. The next two years were spent training, taking a medical first responder course and gaining experience on operations. Eventually I started leading groups, trainings and was elected as a full Rescue Member in 2010. Rescue Members are signed off on all skills, have led trainings and demonstrated leadership on the team. I also was elected President of the team in 2011 and served two years in that role.
treats men and w omen of all P Paul aul Gamache, Gamache, L.Ac. L.Ac. treats women complaints, and is one of ages for fo or a variety variety of complaints, ew acupunc turists that that regularly regularly treats treats only a ffew e acupuncturists acu children, gently gently and eff ffe ectively. children, effectively.
Get Get back to to Training Training Get Get back to to Living Acupuncture Acupuncture A ctive R Active Release (ART) elease Techniques Techniques e (ART ) TTraditional raditional Chinese M edicine Medicine P roprioceptive Neuromuscular Neuromuscular Facilitation Facilitation Proprioceptive R ehabilitative Exercises Exercises Rehabilitative P ostural C orrection Therapy Therapy Postural Correction Herbal Medicine Medicine Herbal Nutritional Support Support Nutritional
What have been some of the more notable searches you have been part of? Mark: I searched for Chelsea King the night she disappeared. That was a tough search because we had a lot of concerned friends, family and public involved and we had to balance their concern with our need to manage the search. That night, we were looking for someone who had gone missing and was presumed injured.
7855 Fay Avenue Ste 290 La Jolla CA 92037
As the search continued over the five days, our goals changed, we had heavy rain and many more resources including the FBI. After Chelsea’s body was found, we were then called out multiple times to search for Amber Dubois. While neither outcome was hoped for, finding the girls and bringing closure to their families was satisfying. That was a tough time for many of our team members; we continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE JAIME KRAUSE Member since: July 2012
have support resources and critical incident debriefings that help members process their feelings and achieve some level of closure as individuals. I also searched for Guillermo Pino in 2012, who had gone missing in the Arroyo Tapiado mud caves of Anza Borrego State Park. That was frustrating as we did not find him over seven days of searching, involving up to 250 searchers from as far away as Santa Barbara, including a cave rescue team. Eventually his body was found by a private party and he was recovered by a mine rescue team due to the dangers of the cave he was in. He had fallen in one of the caves near his last known location and had expired prior to our arrival the following morning. Those tough searches are contrasted by the many successful searches the team has participated in over the years. In almost all cases,
the lost person is found or returns safely within 24 hours. We found a nice elderly gentleman recently eating by himself in a taco shop. His family said he loved tacos so we sent teams to all the taco shops in the area and found him there!
What is the most rewarding aspect of being part of the Search and Rescue team? Mark: I think most of us do this because we have been lost or stuck somewhere in the back country and would like to think there is someone who will get out of their warm bed and go into bad conditions to try to find us. The camaraderie of the team is also a very important part of staying motivated to attend trainings and meet the membership requirements. The gratitude of the individuals or their families is especially poignant and somewhat unexpected. I am amazed at how grateful they are even when presented with difficult news.
Age Group: F25-29 Status: Married. Occupation: Aquarist at Sea World. Favorite local restaurant: Filippi’s, Pacific Beach. When not training, I enjoy: Hiking, traveling, happy hours with friends. Before I became a triathlete I was: An avid beach go-er. Who or what inspired you to start triathlons? A friend of mine asked me if I’d be interested in doing one. I started thinking about how it might be fun to challenge my body and see what I was capable of. I actually started off doing half marathons to put my physical capabilities to the test, which led to full marathons, and somewhere in between there was when I started doing sprint triathlons to introduce myself to the sport.
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My first triathlon: Spring sprint tri in mission bay 2011. Pre and/or Post event ritual: I don't really have any eccentric rituals pre or post race, I eat a bagel before every race and whatever food is available at the end continued on page 11
MARCH 2014 10
(858) 452-0282 www.functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services
What have been some of your most favorite triathlon experiences? Mark: Well, mostly the people in the sport and
I’m pretty famous for showing up with the wrong gear or missing something. I’ve run in bike jerseys, biked with swim goggles and shown up without my shoe insoles for my first ultra. I had to drive back 11 miles to the nearest town and buy a generic Dr. Scholl’s. I missed the start by 30 seconds. That was fun.
the support among the athletes. Little things like a “good job” or high five can go a long way in the event. As most people know, I really enjoy Wildflower and that whole weekend. However, I’ve curtailed my camping since I do What is your favorite benefit of TCSD membera lot of it every month now with the team! It ship? must be like working in an ice cream shop; Mark: Definitely the people . you lose the desire you once had for it! One Superfrog relay team I’ve met and relationships of my most pleasant surI’ve developed that transcend prises is the sport. I met my lovely falling wife Elizabeth at a swim and back in “chased” her for a couple of love with years before she said yes to trail runa date in 2009. I think we ning, comwere both smitten from peting in there. We dated long disXterra trail tance, married in 2012, runs and suffered through her nursrunning in ing school and my job the Grand changes and are just now Canyon. looking forward to having Since I train more than I race, I’d have to say some of those long days where you transcend the physical aspect of the sport, the endorphins kick in, a sunrise or sunset or a freak snow shower on a ride or run in the mountains have been some of my best experiences.
What was the dumbest thing you have ever done as a triathlete? Mark: Wow, there are so many!
more time together and racing more. She has changed me in so many positive ways, keeps me grounded, doesn’t suffer from my my whining (much) and is very supportive of my search and rescue work. I’ve also met so many good friends who indulged my crazy schemes for workouts or “events” over the years.
First, not joining the club prior Solana Bea ch Triathlon with wife, El My favorite “tanto doing my first triathlon! I izabeth. gible” benefits are was doing my own swims in the ocean (not recommended) and didn’t really know what sight- the club pot lucks, work outs, and sponsor swag ing was all about. I strained my neck and and discounts. This can be an intimidating pinched a nerve at Spring Sprint 2006 and sport to get into and the club has done a great could not race the rest of the season. Ouch! job building a support system around the sport. Arranging all my gear in T1 only to have it What athletic performance are you most proud rained on during the swim was another “duh” of? moment. continued on page 12
MEMBER PROFILE, continued of the race, and always make sure I get a few celebratory beers in. Favorite event/tri: San Diego Tri Classic is always a really fun one to do, can’t beat post race mimosas and beer! Favorite segment (swim, bike or run): Swimming is definitely the most fun segment for me, but I excel at running the most, so it’s hard to choose between the two! PR/Best race (or any split time): Ironman Florida 11:57:32 This year’s athletic goal: It was to complete my first full ironman, and I did that in Florida in November. This year’s goal is to complete IM Coeur d’Alene and significantly improve my bike performance! Can’t race without: Chocolate Stinger waffles. Most embarrassing or disastrous moment: Fortunately I haven’t had anything terribly embarrassing or disastrous happen to me during a race. The worst thing was probably when one of the pins pinning my bib to my race belt flew off when I was putting the belt on. I had to yell out to the volunteers to see if anyone had any extra pins, and luckily one did.. My equipment: Wetsuit: Xterra Bike: QR Shoe: Brooks Equipment wish list: New wheelset and waterproof GPS watch. Best advice: You are your biggest fan, no matter what, ALWAYS talk positively to yourself and continuously encourage yourself, ESPECIALLY during races. The mental part of this sport is such a powerful and important one. Favorite Thing(s) About TCSD: All the friends I've made who are as crazy about this sport as I am!
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
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.
CONVERSATION, continued Speedplay (800) 468-6694 www.speedplay.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.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
continued on page 13
MARCH 2014 12
Mark: Definitely the 2009 Montana De Oro 50K since it was the event where I put together a training schedule, did the workouts, fully prepared (except for the insoles) and completed without injury. I had committed to running the Grand Canyon rim to rim to rim with a couple of friends in October 2009. I had some great training runs including your Rancho Santa Fe 11-miler (many times), several Xterra races, repeats on Devil’s Slide trail on San Jacinto and several late night runs (“yes honey, I’m fine, go to bed, you have a race in the morning, I’ll be home soon”). I signed up for the race which is held in one of my favorite State Parks in California and took my daughter and my niece with me as support. How I got two teenagers to hang around a race tent for six hours I don’t know. The race is two loops equally 25K that you repeat for the 50K. I go out conservatively and feel great on the downhill’s, just bombing away like at the Xterra’s earlier in the year. I’m running in front of a woman and she’s complimenting me then I realize she and her friends are doing the 25K. Uh, maybe I should hold back a little? I get passed by numerous 50K racers then who I ended up passing in the second 25K. I was really proud to keep it together and I’m just flying past people who are walking the
final couple of miles. I enter the final switchback and I see my daughter and my niece hurrying from the parking lot down to the finish on the beach. My niece has had a tough time with rheumatoid arthritis so she can’t run and I’m watching her kind of shuffle run down this hill and I just lost it. It was my most satisfying finish.
If you could waive a magic wand over the sport of triathlon, what would you like to change? Mark: That is tough, the sport has grown so much in just the last few years. Anything that makes the sport more accessible and fun, like a triathlon “park” that has permanent transition stations, showers, and course markings would be great. I think the junior programs and school programs that are emerging are great. Triathlon is the gateway drug to so many other fun pursuits, let’s keep it growing! From the club perspective, I’d like to see races during the week (other than the aquathlons). Some of us have weekend commitments (kids, jobs, search and rescue) that prevent us from attending weekend events. How about a Friday evening race?
What are your future triathlon goals? Mark: Wow, I feel I am just starting to progress
within the sport itself and I look at guys like Gerry Forman and others as inspiration to go farther into the sport. I’ve had some back issues that go back to pre-triathlon years that I feel are just starting to be resolved, so I’m optimistic. I believe you and I had a conversation once about how not running in my 30’s (due to vague knee issues that my conservative doctors never diagnosed as IT band) might have allowed me to run well into my “adult” years! I do feel like trail and beach running has allowed me to build strength and flexibility and stay relatively injury free over the years. I still want to complete my first half ironman and then we’ll take it from there. I’d still like to
go to Kona but I have a lot to learn, especially about nutrition.
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How can people contact you for more information about the Search and Rescue Team? Mark: Thanks Craig, they can contact me at markrkenny@gmail.com or visit our team’s website at http://www.sdmrt.org/. They should just be prepared to train and race a little less!
Mark, thank you so much for sharing your story. You have made a huge contribution to our community with your search and rescue efforts. Stay safe, my friend! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
COACHING & FITNESS
2014 20 2 014 14 Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
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SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
Compiled by Thomas Ryan
SPONSORS OF TCSD
QUESTION OF THE MONTH:
? PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
worst
What was your race and what have you learned from it?
The
Xterra off-road tri Snow Valley, I used a mountain bike with cantilever brakes and not disc brakes. The downhills where so steep that I pressed the brake hard enough it went into my wheel and broke a spoke in the back. So I had my back wheel dragging on the frame (imagine biking up hill with your brakes engaged the whole time). As for the downhills, on four separate occasions I flipped over since I only had a front brake. Aside from this ever long bloody bike ride, I got a trip out of passing people on the uphills even with the damagee. —Roger
I
wouldn’t call it my worst race, but worst race condition! I thought I was prepared for
everything, but not running through eight inches of water across an entire intersection, six times in the marathon portion of the 2011 Cozumel Ironman! Just as my shoes were starting to dry out, bang, it was time to run through the water again. It had rained and apparently there was a blocked storm drain. My last trip thought the water, I noticed that someone had finally dispatched a truck to pump up the water. What a nightmare! —Kevin Malone
SwimLabs Encinitas 519 Encinitas Boulevard, Ste 100 http://encinitas.swimlabspro.com encinitasinfo@swimlabs.com (760) 230-2500
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. continued on page 15
My
first sprint tri, never swam at all, figured it was ten minutes worst case how hard can it be? Went off the front, got swam over. Rode a bike for a week or two, and all they heavy people I passed on the climb out-descended me. I also stopped to pee off the bike in a bathroom on Cabrillo. In summary, that equals last place for the so called runner.... I learned you need to train and practice... —Martin Fletcher
I
guess mine wasn't too bad. I had just gotten into running, deciding I wanted to run a
marathon once in my life after running a 35 minute 5k. So I trained the best I could for about nine months, going from 200 to 185 pounds. I met with a marathon running friend to carpool and we had to park farther away then we wanted because we missed the shuttle cut off. So here I am, 30 pounds over weight, I didn't get passed 18 miles in training due to an injury three weeks before my first marathon, and I have to run roughly two miles to get to the starting line on time (we were also lost). We made it on time, and I finished my first and only marathon, vowing to never do it again. That was three marathons ago, and now I'm 140 pounds looking forward to 140.6 this year. —Joshua Tootell
MARCH 2014 14
Hands
down, my worst triathlon was LA Tri Series #2 last May. It was a longer sprint with a 1000m swim. It would be my longest open water swim, so I was all focused on the swim. Set up my transition area, braided my hair and went to fret by the water. Race started and amazingly the swim went great! I’d seen them laying mats in the water to save our feet, so I popped up when I got to a dark patch in the shallows thinking it was the mats. Nope, dark patch was rocks. I promptly tripped on them and fell on my butt. Flailed my way out of the water. Get to my bike and my helmet won’t go on. I’d braided a single braid my hair (optimal for swim cap) and the helmet wouldn't go over the braid. Tore the braid out. Skipped socks to save time. Did my bike leg. Back into transition, I really wanted my socks for the run. Foiled again. Ants were marching over & into socks. A lot of ants. Fine, no socks. Off to run, unbraided hair whipping around like I was a mad woman.
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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.
The run was going great, until 2-ish miles from the finish when I tripped and fell with arms out-stretched to catch myself. There was only one other person around, who thankfully turned out to be an X-ray tech. He didn't think my wrist was broken, but since it was already swelling and bruising, I'd definitely screwed it up. There weren't any roving medical folks or any other way to get back to the finish, so I just walked in the final miles. I even managed not to be last. :D What did I learn from all of this comedy of errors? ■
Never get so focused on one aspect of a race that you don't focus on the race as a whole (someone said the ants were there pre-race, I was too focused on the swim to notice)
■
Always try on your helmet before the race.
■
Don’t stick your hands out when you know your’ going to fall. I ‘only’ dislocated part of my wrist, but still earned 10 days in a splint cast and lost roughly 2.5 weeks of training as a result.
■
People will still cheer for you even as you fall on your butt exiting the water!
TriUsCoaching Contact: Judi Carbary www.triuscoaching.com Jcarbary@triclubsandiego.org Discount: 10% discount for a 4 coaching session package.
NUTRITION
APX Sport Drink info@apxsportdrink.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 16
—Andrea Adams continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
QUESTION OF THE MONTH continued SPONSORS OF TCSD PROFESSIONAL SERVICES
Management Accounting Group Contact: David McMahon, CMA, EA Certified Management Accountant Office: (619) 333-0719
IRONMAN
Arizona 2009. My first Ironman. I practiced everything - except the nutrition part of the training. When I finished the 112 mile bike portion, I looked at my bottles and exclaimed, “Shoot - I only drank 2.5 bottles of fluid. I’d better catch up on the run!” Too late!!! As soon as I began to run out of T2, my stomach cramped up and I couldn’t eat or drink ANYTHING for 26 miles! I was SO completely dehydrated when I crawled across the finish line, that I drained two IVs in the med tent, in less than five minutes. Dangerous!!! Learned my lesson the hard way! Had a much better IMAZ race in 2010! :-) Practice your nutrition and hydration!!! Even more important than practicing swim, bike, run!
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.
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items "IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
")+2!- 9/'! MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
New students, please arrive at leaset 15 minutes early for registration and orientation.
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16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
—Tracy Cohen
ARTICLES WANTED: We are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
include running, cycling and/or whatever you think other club members might find interesting. Without content, this newsletter will end up being just ads and that is no fun. Submission date is the 17th
continued on page 18
Share Your Race Report or Adventure(s)
of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
MARCH 2014 16
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SPONSORS OF TCSD
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Wetsuit 101: Finding the Right Fit Being that the swim is daunting in and of itself for most triathletes, finding the right wetsuit shouldn't be. A good, proper fitting wetsuit should feel like a second skin. It should also help you swim faster! The differences between most triathlon-specific wetsuits is minuscule, however, the fit and flexibility can, and usually will, vary greatly. So, what are the key features to look for in a wetsuit? For starters, you want it to be legal! USA Triathlon is instituting the rule that no wetsuit shall exceed 5 millime-
BAD
in some cases, almost compressive; some suits are specifically designed as such in order to increase blood flow. If a wetsuit is too small, your range of motion will be greatly limited no matter how flexible the suit. On the contrary, something too large will take water and likely cause needless skin irritation from friction. Unisex is not always best, look for suit makers that offer women's and men specific tailoring. Additionally, wetsuits are designed for one’s ability as well, given your body position in the water. If you struggle to keep your legs and feet
GOOD zipper in front back
zipper in front = wrong Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
gaps under armpit = restricted movement
no gaps under armpits = full mobility
sleeves too long
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
low fitting at the inseam/ gap = won’t fit on top
sleeves pulled past the wrist no gap at inseam
leg openings too low/long
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.
continued on page 19
MARCH 2014 18
ters of thickness at any point. Fortunately, most wetsuits measure 5 millimeters, but be sure to check before you buy. Features to consider when purchasing are flexible, anatomically cut arm and shoulder panels, buoyancy factor, arm “catch”’ paneling, snug fitting arm and leg cuffs and easy to reach zipper. Every manufacturer offers different suits with unique features at various price points. Fit, flexibility and buoyancy factors should be the number one determining factor. Yes, a $200 wetsuit can be just as fast as a $1,000 suit. All the key features though, won’t do you a bit of good unless your suit fits just as it is meant to. In general, a proper fitting suit is tight and
leg opening pulled above ankles
up near the surface of the water, you may want to consider a wetsuit with more buoyancy in the legs to help level your body to a more streamlined position. For swimmers with a natural, level body position, a suit with equal buoyancy in the torso and legs is optimal. Consider a speed suit, for warm water races. Like one-piece tri suits, fit is important. Find one that matches your torso length. Long Johns, wetsuits without arms, are nice when water temperature is warm and you wish to have the added boyancy factor. Also sleeveless suits offer optimal range of motion in arm
and shoulders. Make sure the fit is snug around these cutouts. Online sizing guides are very helpful but isn’t always the definitive factor to which suit would fit best. Sizing is dependent on one's height and weight and it's not uncommon to fit in one wetsuit in regards to height and in another size in regards to weight. It’s hard to say which category takes more precedence, so making a trip to try several on or suiting up in a demo at a race expo is always worthwhile. If you’re going to try on wetsuits and dread putting them on, here’s a tip that will make it a
breeze without the use of any lubrication: put a plastic bag over your foot, like a sock, and slip into the wetsuit as you normally would. Then, just pull the bag off your foot and repeat with the other leg. The same procedure can be used for slipping your arms through the armholes. Not only does this reduce friction and the potential to stretch and even tear a suit, it's a big time saver on race days! Article modified from it’s original content. Courtesy of gotriathlete.com, Erich Wegscheider.
SPONSORS OF TCSD
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
A FitForPower Session is one of the most cost effective ways to
improve performance, comfort and prevent injury!
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Visit www.PedPowerPerformLab.com Call or email today to set up your Session.
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14037 Midland Rd, Poway, CA 92064
858-842-4664 58-842-4664
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MARCH 2014 20
Race for a Cause
NEW TCSD MEMBERS, continued
If you are still looking to finalize your race schedule this year, our friends at CAF have fundraising entries available for many premier triathlons this year! Check out their available entries:
Philip Hu Manya Hult
IRONMAN North American Championship MontTremblant August 17, 2014
IRONMAN Boulder August 3, 2014 New York City Triathlon August 3, 2014
Kathryn Johnson Challenge Atlantic City June 29, 2014
Tinh Khuong Brian Ko Annette Lahm
To register or for more information contact Jennifer Rose at Jennifer@challengedathletes.org or (858) 210-3515.
Dennis Lazaga ondrya leavitt Brian Lewis Peter Martinez Patricia McGovern Sarah Mindick David Moller Peter Myers Darren O'Hare Trevor Outman Joseph Pace Matt Palumbo Kristine Platt Adam Renick Violet Renick
professional running, cycling and multisport coaching vo2 max testing underwater video swim stroke analysis
Kelly Scheufler Mary Shvodian Katie Sievers Jesse Sletteland Jason Smith Edward Snare
Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
Ann Spaulding Eric Stayer Holly Stroschine Kearny Tse Thomas Utech Jenna Van Cleve Jack Vandenbrink
You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
Maren Watts John Weeks Rebecca Ziemer
www.trainingbible.com
WWW.TRICLUBSANDIEGO.ORG 21
THE MERMAID, continued there. For the next two months, Jonah swam regularly with his friends but added one or two early morning solo sessions to the reef each week. The mermaid did not reappear. One morning, as he was about to enter the water, seagulls screamed and dived in an angry knot by the reef where seals bobbed in and out of the water, barking loudly. Oh no! Something’s wrong out there! Not paying heed that he could be swimming into danger, Jonah sprinted the quarter-mile to the reef. Panting when he arrived, he had trimmed over a minute off his usual swim time. The mermaid was not there. He found nothing out of the ordinary except a few floating fish carcasses some careless fishermen must have thrown overboard after filleting them. The gulls and the seals were jockeying for their meal. Relieved, Jonah swam back to shore with thoughts about the mermaid he would have never been able to save from danger. Jonah’s first triathlon with an open water swim and a surf entry was scheduled at the end of July. The beach where it would take
MARCH 2014 22
place wasn’t far from Treasure Cove. Two weeks before the race, he headed there on a foggy morning, barely able to see past the waves. He concentrated on diving through the surf and swimming parallel to shore as he would in the race. After swimming a distance, he stopped to tread water for a few moments when a nearby, airy whoosh filled his ears. No more than five yards from him, two dolphins swam by. People dream about swimming with the dolphins, and today they came to swim with me. I bet the mermaid sent them as some sort of message. But what? Jonah took a deep breath, swam back, and exited the surf with his thoughts on the mermaid. Why did we have that encounter two months ago, only for her to remain elusive since then? As he peeled off his wetsuit, a smile curled up at the corner of his mouth when he realized the answer. She was training me for this race! She knew I’d increase my swimming efforts to look for her. My buddies think I’m crazy for believing in you, sea maiden, but the truth is you believed in me. And you know I’m ready.
WWW.TRICLUBSANDIEGO.ORG 23
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED