INSIDE THIS ISSUE
MARCH 2016
The Fourth Event TCSD Events TCSD Contacts Board Members
1 3 3 4
TRIATHLON CLUB OF SAN DIEGO
Member Profile Weekly Workout Calendar New Members
4 5 5
TCSD Conversation Coach’s Corner
TriNews
When
UPCOMING CLUB EVENTS MARCH CLUB TRIATHLON Date/Location/Time: Sunday, March 27th Fiesta Island 6am set-up. 7am start Format: 700 meter swim, 12.5 mile bike & 4 mile run.
Dates: April 24th Location: Fiesta Island
Check the Club’s website, Facebook page and/or Yahoo group forum for the most up to date activity details.
7 12
“I’m a great the pair of athleticcook too. You should looking men swaggered into the yoga taste my goulash.” studio at the YMCA talking loudly and The other man punched him in the elbowing each other, the instructor shoulder with a laugh. He handed her his turned to look at them. She was always new pass. open and glad to see new class particShe stared at his given name. With so ipants but she wondered about these many consonants and so few vowels, she two joining the session with their figured Przemyslaw was Polish, but she boisterous energy. After years of had no idea how to pronounce it. teaching yoga, she had found “Pretzel?” some athletes went This time Zoltan through half-hearted punched his friend in efforts to practice the shoulder. “See? You yoga but gave up should just tell people because it was too calm A tale of fiction by Barbara Javor your name is Pretzel. for their competitive nature. She would do her best to get these two to channel their Salty and tasty, ha ha ha.” The instructor rolled her eyes and inwardly energy for yoga practice. As a dozen other class members lay mats on the groaned. “I’m Flora Starr, but people here call me floor and began assuming meditative poses before Star-Flower. You’re welcome to take the class, but class started, the two men approached her. I ask you to commit to the full hour. If you leave “We’re visiting pro triathletes who are here for a early, it’s disruptive to the others.” “Somebody said yoga can improve my ability for few months of training,” the taller, slimmer man said with a heavy, Eastern European accent. He triathlon, but I don’t know how rolling on the showed her his new YMCA pass. “Can we take your floor or standing like a statue can make me go yoga class while we’re waiting for our weight- faster,” Zoltan said. “Yoga can help you in many ways—balance, training session to start?” She peered at the card. “Zoltan Székely. Are you power, flexibility, concentration, and breathing, to name a few,” she said. “This isn’t competitive. Hungarian?” His eyes lit up. “How did you know to pro- Eliminate outside thoughts and agendas for the hour to concentrate on breathing, poses, and nounce my name correctly?” “My grandmother was Hungarian. She was a movements.” She smiled. “Successful yoga sesgreat cook. She used to make székely goulash for sions take practice, and success is something only us.” continued on page 16
The fourth Event
MARCH 2016 2
MARCH TCSD MEETINGS, CLINICS, RACES & RIDES*
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, Mike Plumb. 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: EN Blogger, Barbara Javor, and Craig Zelent
TRI 101
INTRO TO TCSD AND FRIENDS
Tuesday, March 22nd 6:00 pm
Wednesday, March 2nd 6:00pm
Saturday, March 5th 8:30am
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? Get the answers to these questions and more at the monthly TCSD Tri 101! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative!
Did you make a resolution to try something new or get in shape in 2016? TCSD is for you! 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 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.)
The TCSD Real Beginners’ Bike Ride takes 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 19 miles. (Suggested distance for hybrids and mountain bikes is 9 miles.) David and James will be your leader and is promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587
Location: Moment Cycle Sport www.momentcyclesport.com 2816 Historic Decatur Rd., Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map: http://tiny.cc/jfwf6 Contact: Paula Munoz, pmariemunoz@gmail.com or Cory Gasaway corygasaway@gmail.com
Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
REAL BEGINNERS’ BIKE RIDE
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 Contact/Questions: David Navarro, dnavarro140.6@triclubsandiego.o rg and/or James Ismailoglu, membership@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 LYDIA MARTINEZ Member since: 2011
President
Mike Plumb
president@triclubsandiego.org
Vice President
Paula Munoz
vicepresident@triclubsandiego.org
Treasurer
Al Allison
Secretary
Paula Munoz
secretary@triclubsandiego.org
Program and Events Officer
Jay Lewis
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Stephen Banister
advisor@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Age Group: F 50-54
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
(908) 247-1145
Status: It’s complicated
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Occupation: 27 years Home Depot supervisor.
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Larry Tran
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Kai Nakamura
Race Director, Duathlon
Jay Weber
Favorite local restaurant: Teri Cafe in Vista. When not training, I enjoy: Watching UFC fights at home! Before I became a triathlete, I was: a marathoner. Who or what inspired you to start triathlons? In 2010 I was at packet pickup for the San Diego Rock n’ Roll marathon. TriRock had a tent, and I was curious since TriRock was being put on by the Competitor Group and I had done four Rock n Roll Marathons in one year. They were very encouraging. I asked my chiropractor, Rob Rich, and he assured me I could indeed do it! My first triathlon: TriRock 2010. I was hooked! Pre and/or Post event ritual: Pre: Mani-pedi (don’t judge me.) Post: A nice juicy burger! Favorite Race/Tri event: I love camping with friends and family! Favorite segment (swim, bike or run): Run. PR/Best race: 2015 Santa Barbara sprint, 1:0:50. Third in age group. This year’s athletic goal: To podi-
MARCH 2016 4
Race Director, Run and Triathlon Jim Johnson
(760) 214-0055
jameslj01@gmail.com
Social Director
Elizabeth Kenny
Sponsorship Director
Kat Gunsur
katg@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(858) 717-1114
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
Carol Gasaway
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
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
•
Equipment wish list: Garmin 920xt (still rocking the 310!!), Computrainer, and Power Tap power meter. Favorite Thing(s) About TCSD: It’s a family! At my first tri I was surrounded by TCSD athletes! They were so supportive and welcoming! I said to myself they are like one big family! I want to be part of that!! Triathlon is one big happy family!! I love it!
Location: La Jolla Cove.
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Can’t race without: My family by my side!
Best advice: Never give up!
Tuesday
6:30 PM
Most embarrassing or disastrous moment: Not making the bike course cutoff in IMAZ 2014. I was crushed and swore vengeance on the course! Redeemed myself in 2015!
My equipment: Wetsuit: DeSoto black pearl Bike: Specialized Amira Running Shoe: Brooks Adrenaline
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
um at Desert Tri (did it my first time there) and to cut my IMAZ time by a hour.
Thursday 6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 7:00 PM
•
Location: Moment Cycle Sport, Liberty Station.
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
WELCOME NEW TCSD MEMBERS
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Rachael Leon
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Eric McElvenny Arthur Radke Jeremy Robin
SHOW OFF YOUR TCSD
Spirit!
Matthew Schoenherr Chris Stapakis
What is Spirit?
Cathy Wildschuetz
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD
Coming To a City Near You!
MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE 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 www.pulseendurance.com Discount: 10-15% off and 7638 Clairemont Mesa Blvd. (formaly HiTech Bikes) 7638 Clairemont Mesa Blvd San Diego, CA 92111 (858) 384-2867
Wanna be like Joe? Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
MARCH 2016 6
Get the new 2016 De Soto Skincooler Long Sleeve Shirt. in new 2016 prints. TCSD discount applies.
www.desotosport.com
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Brannen Henn
I had the pleasure recently of talking triathlon with Brannen Henn who is the TCSD Secretary and finished Ironman Hawaii last October in 11:18. Brannen does a lot for TCSD, and she is definitely someone you should know. Craig: What sports did you participate in prior to triathlon?
Brannen: I grew up in Encino, CA. Yep, I am “like” a Valley Girl. I ran track in high school, the 400M and 4x400M relay. I actually thought cross country runners were crazy for running how far they ran. And when I do track workouts today I am in awe at my high school self for being able to run a 400 in under a Brennen, loo king for he r name on minute. I went to the University of Kona 2015 participan t list. Arizona, GO CATS!, but didn’t run or play sports in college, unless you count intramural flag would go. Having multiple people around me where I wouldn’t be in 100% football. Craig: What were your first multi-sport control was nothing I was excited for. Fortunately, I was given advice to count to 10 race experiences like? after the gun went off, let everyone go and then Brannen: The first multisport race I did was start when it was less chaotic. It was great Superseal in 2008, but I didn’t do all three dis- advice, and I didn’t have to worry about people ciplines. I was so nervous and uncomfortable for swimming in to me and invading my space. I the swim portion, I got a friend to do the swim, was so happy to get out of that water and get and I did the bike and run. on with the race, you would have thought I I had signed up for San Diego International came out first. Again, I don’t remember times Triathlon for later that year and felt more com- off the top of my head; it wasn’t important to fortable starting with just two out of the three me. I remember again being so proud of myself sports. I had so much fun at the race, and my and having a bunch of my friends and family relay partner was so supportive. I do not remem- there to support me. After that I knew I wanted ber my times or any of those details, but I to do more. I signed up for Oceanside 70.3. And remember having fun and being really proud of now, three Ironmans, 15 half Ironman and a myself for putting myself out there, even if I did couple handfuls of other distances, I still get just do the bike and run. some nerves about the swim, but I no longer After that I did SDIT in June and tackled all count to 10, I line up in front and allow my three disciplines. The swim was nerve racking for space to be completely invaded. me, still can be in certain races to this day, and I think you have developed into a very my anxiety was pretty high for the start of that continued on page 8 race with the unknown of how the swim start
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
strong swimmer. After all, your swim split at Kona in October was 1:11. Yet, you have expressed a lot anxiety about the swim. What troubles you about the swim, and how have you overcome these challenges? Brannen: Swimming… I grew up in the pool, but I was playing Marco Polo and diving for toys in the shallow end. No laps or swim team for me. I had an incident in the ocean when I was little where I got held down by a wave, tried to come up for air and got knocked down again. That feeling of needing a breath and not being able to take one has stayed with me all these years. I work on it and have m a d e progress, but I don’t like having to hold my breath for a long time in the water, and really am not good at it at all. In fact, I can’t swim the length of a 25 yard pool under water unless I start by diving in (I have probably done it without diving four to five times in all these years). I know, you are thinking, it’s so easy, but really for me it is not. Really. All
W
that spills in to the race environment because the bumping and pushing and chaos in the water makes me feel not in control, and to be out of control in the water is extremely uncomfortable for me. I am obviously not over my swim issues, but I have come a long way. I know it is a mental block, and I work on it, and that is how I am able to do Ironman starts. I put myself out there because of what the entire experience of the race brings me. And I can’t do the rest of it Worlds. Family supporters at IM if I don’t get
through the swim. The more I race, the more comfortable I get, but you will never hear me say, “I love the start of the swim, I look forward to it.”
What athletic accomplishment are you most proud of and why?
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlon, they can
include running, cycling, tri travels… etc., whatever you think other club members may find interesting.
Share your race report or adventure.
Without content, this newsletter will end up being just ads, and that is no fun.
Submission date is the 17th of each month for the following month’s publication and should continued on page 11
include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page 3 for contact info.
MARCH 2016 8
Brannen: To be honest I find something in all my races to be
Mexico. I went into the race hoping I would qualify, but I kept it in perspective because I know so much can happen in that distance. I would say it is important to get your training in, but just as important to rest and get in an appropriate taper. The last thing you want to do is show up to a race you are trying to qualify for Kona at and be tired. Another
proud of. Before all of my bigger races I have a moment of patting myself on the back for just getting there. Dedicating the time and effort, going through the ups and downs of training, holding a full time job, balancing the rest of life. Up there in accomplishments is my race at Ironman Cozumel. I had a great swim (it was a wave start, which is great for someone like me) and completed it in under an hour at 58:57, about four minutes faster than I expected. That was very exciting! My bike was average. It was so windy that year, 30mph winds that were never at your back… how does that work?, and a three loop course, so I knew what I was headed in to every time. My bike split was 6:01, about 16 minutes slower than I planned BUT… I love to run, really love to run! Running is my strength, and when I get off the bike I am so excited to be on my feet. I actually had stomach cramps about seven miles in to the run so I dealt with that the entire run. But these races are mental games, especially the run, and I just didn’t let it get me down or make me stop. I wanted to break 3:30 in my run, and my split was 3:29. I had to pick up the pace the last half mile to get there. So what makes me proud is that I didn’t let my bike set me back, and I didn’t give up, even with my stomach issues. I put my Podium finish at IM Cozumel head down for the run and ran myself in to thing is never give up. I didn’t have the bike split second place from being fifth off the bike. This is where I qualified I wanted at Cozumel because it was SO windy, but I didn’t let that for Kona, and I had some great friends who were there in Cozumel get me down and didn’t mentally give up on my race. The mental with me and were able to share the experience of getting my slot game is so important when racing. I think mentally what helped and going to the awards ceremony with all of them. me at Cozumel was I was more focused on what I wanted to What advice would you pass along to someone planning to accomplish in each segment, and knew if I hit those times I had race their first triathlon in 2016? a chance to qualify, and I also knew if I hit those goals and didn’t Brannen: Have fun! Enjoy the experience from the training all the qualify I still would be really happy with my race and what I put way through race day. If there is something you aren’t comfortable in to it. with or sure about, ask people their advice and experience. You In what ways have you volunteered for the TCSD? will find you aren’t alone and most likely will hear something that will help you with your race. Don’t not sign up because you aren’t Brannen: I started volunteering at the TCSD aquathlons. I helped a good… fill in the blank. You will miss out on so much if you let register and check people in. I enjoyed meeting all the particifears and hesitations prevent you from participating. You will pants. So many ranges of ages, abilities, speeds, but in general all meet some of the most amazing people through the sport, and the very friendly and enjoying themselves. I also have volunteered at race environment is so positive with an energy that buzzes in the some of the expos that TCSD has a booth at. At the expos I enjoy meeting some of the new members that are also new to the sport air like no other events you go to. It is a great experience! and come by to ask questions. I like being able to help them with What advice would you offer someone trying to qualify for the experiences I have had and hopefully reduce some of their Kona? anxiety. It’s great to see those that are racing their first triathlon. Brannen: My advice for trying to qualify for Kona. I feel I was I can feel their excitement and nerves and remember when I did lucky because I qualified at my second Ironman in Cozumel, my first triathlon. I still get excited and nervous for my races, but continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued I can never replicate that first race feeling. Through volunteering I have met some of the greatest friends; friends I will have for life. They are training partners and friends that are like family…all just from volunteering, who would have thought.
What is something that you sense people don’t know about the TCSD Board of Directors that you would like them to know? Brannen: I am not sure what people think of the TCSD Board of Directors. I am sure there are some mixed opinions out there. I think what people should know is that it is run like a true Board of Directors with rules and policies that we follow. We might be off on the timing/due dates of things, but they are volunteer positions, and we all have other jobs and lives outside of making the club run. It is a lot of work to keep the club running, and the Board of Directors dedicate a lot of their time to make it run, along with other volunteers. Everyone on the Board is there for the good of the club, to make decisions that are best for the members at large. We will never make everyone happy, but we do our best to do what is best for the longevity and continued growth of TCSD.
Kitchens | Bathrooms | Room Additions Deck/Outdoor Living | Shower Water-Proofing Whole House Remodeling
What are your favorite benefits of being a TCSD member? Brannen: Still, after the years that I have been a member, I am amazed at how much we get. I am not sure I have a favorite, but TCSD membership offers everything I could want if I need it: free coaching, free workouts, free food, informative meetings, discounts with great sponsors, giveaways, and free races. Hard to pick a favorite there.
What is the funniest thing you have seen in triathlon? Brannen: Volunteering at Oceanside 70.3 in the transition area provides all sorts of humor you can see and hear. You have people who are so focused and making every second count (I can relate to this), trying to dodge the people that are out there taking all the time they need and want. You have people who put their helmet on backwards, people who keep their shoes on their bike and completely botch getting into their shoes. You have the minimalists (again, me) who have just the basics - tiny towel, shoes, some nutrition, glasses, visor - and those who brought their living room and kitchen to the race (will never believe this is necessary). One year there was a man who came out of the water and walked to his transition area, or better yet, transition room. He had it all, a big bucket, a couple towels, lots of nutrition, a big bag. And when he gets there he goes into his bag, pulls out his phone and calls his wife/girlfriend. He sat there on the phone with her chatting it up. Then hung up the phone proceeded to put on cologne, yep, I said it, cologne and ran his fingers through his hair to straighten it out before he put his helmet on. As he walked out with his bike he gave a big “oh yea!” and on he went. At least he
MARCH 2016 10
619.756.3756 www.mhs-works.com
Call us today for a free consultation.
CA #940782
was enjoying himself.
What can you say about people who pee on the bike? Brannen: Peeing on the bike, it’s a good skill to have, don’t knock it. I really have no problem with it, it is a race, and every second counts. Just be courteous and make sure you look behind you before you go, maybe wait if someone is coming up. If someone is drafting off you (that is illegal), don’t wait, they deserve it :) I actually feel the worst for the mechanics who have to work on your bike after the races, especially if you didn’t clean as you should.
Timex, watches! Watches for sport and watches for lifestyle, lots of options! Rudy Project: sunglasses and helmets, Bonk Breakers: bars, great for when I am on my bike or if I need an in-between meal snack. Nuun: electrolyte tablets for hydration, I love that there is no sugar added and so many flavor options. Roka: swim and cycle gear. COOLA Suncare: use mostly natural ingredients, have organic products too. Mavic: wheels, tires, apparel. Designer Protein: a variety of proteins to fit your needs.
Brannen: I am part of the Betty Designs Team. We are sponsored by Betty Designs (duh): “Where runway fashion meets sport”. Kristen Mayer has done a great job designing fashionable, yet very functional kits, as well as lifestyle items. So if all else goes wrong training or on the course, at least I look good.
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
What are your future triathlon goals? Brannen: My goal is to
make sure I am still having fun. Yes, I want to do well, place well, have good splits and Who have been the overall time, but no most influential peomatter how all that ple in your life? turns out, my goal is Brannen: My parents: to have fun and finish mom and stepdad. My with a smile on my stepdad has a huge face, even if my legs heart and kind soul. He are on fire and can is a hard worker and has . na Ko barely hold me up. hip ns pio Cham shown me what hard Run segment of the 2015 IM World Other goals would be work and dedication can some time goals in specific distances. This year get you in life. My mom has shown me you have I would like to run another sub 1:30 off the bike to go after what you want. It might not always in a half ironman. And maybe one year really be comfortable and can even be a bit scary, but focus on running and see if I can break three it will work out and I will learn from all the hours in a marathon… I have 11 minutes I need experiences that get me there. She is strong, to shave off. This year I decided to go to USAT independent, loving, loyal, and my number one Nationals. I think it would be cool to finish in cheerleader in my races and life, and I know all the top 18 in my age group and be able to repmy accomplishments have been reached because resent the USA at Worlds. of her influence.
Do you have any sponsors?
SPONSORS OF TCSD
Brannen, thank you so much for sharing your story. TCSD is very lucky to have you among our leaders. I look forward to racing Nationals with you in 2016 and hope both of us qualifying to race the 2017 ITU Tri Worlds in Rotterdam.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com
PedPowerPerform Lab Bike fitting featuring Retül and geBioMized pressure mapping. Pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimLabs Encinitas 519 Encinitas Boulevard, Ste 100 http://encinitas.swimlabspro.com encinitasinfo@swimlabs.com (760) 230-2500 continued on page 12
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
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.
NUTRITION
APX Sport Drink info@apxsportdrink.com www.apxsportdrink.com
COACH’S CORNER:
Getting Started (Again) The hardest part about training is simply making it stick. By making it “stick,” I mean actually staying consistent. Looking at the most successful athletes in endurance sports, you will see a history of quality consistent training. Uninterrupted. Relentless. Unstoppable. Daily. These are all words that describe what these elite athletes do. What does this mean for you? It means you have an outstanding opportunity to be an elite athlete if you are able to create the conditions for success. But there’s no point in talking about the elites or about the big picture if we don’t stop to and figure out what the baseline elements are that are required for you to be successful. This article is going to cover six ways that you can make sure this time, as you restart your training for the next year, your training will be better and more effective. Let’s get started!
Ways
To Make Sure This Time Your Training Sticks
Connect Your Current Training to Your Race EAS Sprots Nutrition www.eas.com
By EN Blogger
Getting up in the morning to train or leaving work to train or sneaking out at lunchtime to train are all preceded by an important fact: you are training for something.
Some people love to train, and by that I mean training is a very social exercise for them. With the vast majority of us, whether we are serious or just in it for fun, we need a goal we can work toward and derive motivation from to get us out the door. If you haven’t done so already, go and find a race and put it on the calendar. It doesn’t have to be big, far away, expensive, or audacious. It simply needs to be on the calendar so that you can do the math between when the event is and where you are now. By defining that gap between present time and event time you are then establishing a sense of urgency and eventually a set of criteria that will get you to your race. Reaching the criteria is achieved on a daily basis by means of accomplishing your workouts. So the best way to make sure you have the successful training cycle is to reverse engineer continued on page 14
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner www.nuun.com Chris at chrisw@nuun.com Twitter: @NuunSoCal and @nuunhydration
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
continued on page 14
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, Fr
MARCH 2016 12
WWW.TRICLUBSANDIEGO.ORG 13
COACH’S CORNER: 6 WAYS, continued SPONSORS OF TCSD
your season in a way that creates urgency and specificity in your daily workouts.
PROFESSIONAL SERVICES
Set Easy-to-Track Targets for Charting Your Progress
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
For many athletes – and this goes for the beginners and the elites – saying that you’re training for and “Ironmanâ€? is not specific enough to get you motivated. Sure, sitting around and watching videos on YouTube is motivational‌ but it doesn’t make you any fitter. What makes you fitter? It’s the daily activity of getting out the door and getting your workouts done. Rather than relying on the big goal as a means to motivate you daily, use that goal as a tool to set benchmarks, and aim to hit those benchmarks during your training. For example, let’s say you are training for a marathon. You know that by the time your training is over and the taper begins, you need to have the fitness to run 26.2 miles. Instead of waking up every day and saying “I need to be able to run 26.2 miles,â€? you can break your training into different levels: n
I need to be able to run 10 miles.
n
Then I need to be able to run 12 miles. Then 14. Then 16.
n n
Get Social Share the Workouts One of the most powerful elements is connecting with other athletes around the world who are training just like you. Do not underestimate the value of posting your workouts and getting support and feedback from your teammates and training partners online. It may sound a little wacky doing all of that digitally, but the effect is really the same: you are encouraged to do the workouts to have something to share. Plus, getting feedback... getting feedback from your training partners and colleagues and peers gives you the motivation and support required to continue your training. Of course there’s lots of other benefits to sharing your workouts to go simply beyond you getting your workouts done. You’ll meet a whole host of new people. You’ll be able to see a variety of different workouts and perhaps even
f r fo
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
You get the idea. Over time you will be able to hit those goals for your long runs cross them off your targets. By achieving a 10 mile run you will be able to achieve a 12 mile one. Then 14, then 16 and so on. Each of these incremental targets will ensure that you are walking the path towards being ready for the event and the performance you desire.
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
ţţ 1BJS XJJUUI ZPV PVS GBWP WPSJUF ŽB ŽBWPS PG Nu Nuun uun Acti ttivve UP DSFBUF UIF VMUJNBUF TQPSUT ESJ SJOL ţ 6OJRVF CMFOE PG DBSCPIZESBUFT B BO OE O E FMFDU DUSPMZUFT IZESSB BUUF FT UIF CPE PEZ RVJD DLLMZ B BO OE EFMJWFST GBTU FOFSSH HZ ţ 6TF EVSJOH FOEVSBODF TQPSUT UT UP JOD ODSFB BTTF OVUSJFOU BOE ŽVJE BCTPSQUJPO O BOE OE Q QFSG FSGP PSSN CFUUFS ţ "MM O OBUVSBM Carb s Na 11 g
MARCH 2016 14
K
409mg 201mg
M Mg
75 5mg
Ca
63mg
SPONSORS OF TCSD WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
derive some inspiration from what others are doing. You’ll make friends that will become training partners down the road, or at least someone you can cheer alongside with as you compete on race day. Studies have shown that you are the sum of your 10 closest friends. If you can do your best to make sure those 10 closest friends embody the physical fitness that you desire, you’ll be well on your way to being successful.
Start Slow Just Like College I remember my freshman year at Boston University. The first, and best piece of advice I got was to pick two out of my four courses that I knew I could perform well in. This would not only boost my grade point average, but it would also give me confidence that I’d be able to achieve my goals academically at school. It also lifted some of the pressure I felt heading into a new environment. I encourage you to do the same thing with your training. No, I’m not suggesting you go back to college and live life as a freshman. What I’m saying is, make starting again easy. Don’t set goals that are based off of the fitness that you finished with last year. I want you to build in a rest day every week. I want the first four to six weeks of your training to be easy. I
want you to finish your workouts feeling like you could’ve done more. I want you to finish your training weeks feeling like you could’ve done more. After three, maybe four weeks of training just like this, you’ll be ready to actually begin the real training that will lead to your race. Part of year-round training is making sure that you have the fitness and mental durability to last a complete season. Do yourself a favor and stack the deck in your favor by making sure the beginning of your training cycle is achievable and easy.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
Rest Early to Peak Later One of the most common things I hear from new athletes is that some race preparation training plans have no days off. This is a cause of much consternation and worry. These athletes are genuinely concerned that those types of training plans will hurt them, injure them, or set them back. Every training plan is built in such a way as to create conditions for success starting at the beginning of the year and ending with your races. One of the reasons why proper race training plans have limited rest days is because we had you resting frequently and effectively throughout the early part of your year.
Rehab United Four locations to serve you http://www.rehabunited.com
Zealios Skin Care www.zealiosskincare.com 1-855-ZEALIOS
continued on page 17
WWW.TRICLUBSANDIEGO.ORG 15
The Fourth Event, continued you can measure. You’ll see it in your performance as an athlete.” She walked to the wall to adjust the thermostat but couldn’t change the setting. She left the room for a minute to go to the front office and returned with Joan, who also taught classes in the room. As Joan programmed the thermostat, Star-Flower plugged her smartphone into the amplifier and selected music to play for the yoga session. For the first few minutes, the two triathletes quietly paid attention and followed her instructions. When she told the class to take several cleansing breaths, in through the nose and out through mouth, most of the participants exhaled with an audible whoosh. The two men took that as a cue to flutter their lips and snort like a horse. They chuckled. Everyone ignored them. When she told the class to assume the happy baby position, the two triathletes gurgled like infants. She instructed the participants to transition back and forth between cat and cow poses while coordinating the movements with inhaling and exhaling. “Meow,” Pretzel said as he alternated positions. “Moo,” Zoltan replied. “It’s okay to get into the animation of the movements, but quietly,” Star-Flower said. When she led the group through a series of positions that included the cobra pose, the two triathletes hissed. After Zoltan and Pretzel blurted “ay-yi!” and “ya!” and “ee-yo!” as she led the group through several warrior poses, StarFlower saw a few participants roll their eyes. The two triathletes were walking the fine line between animation and disruption. She went to her smartphone, took a few moments to tap on the keys, and changed the music. She looked at the two men but said nothing. The men continued punctuating the yoga session with sound effects until the last ten minutes of the class that was devoted to Shavasana, or corpse pose. “Relax on your mat and clear your mind of thoughts except for your deep breathing,” Star-Flower said. “Zoltan’s mind is always clear and empty,” Pretzel whispered loudly enough for everyone to hear. “I wonder how practicing being dead will improve my chances of winning an Ironman race,” Zoltan whispered just as loudly. As Pretzel shifted positions, he let out a loud fart. “That was my last breath. Now I’m a corpse.” “I can do better than that,” Zoltan said. He sang “Happy birthday to you” as he let out six farts to accompany each syllable. The other participants reacted. “Gross!” “P U!” “Open the door!” “This is the time for quiet without competition or outside thoughts,” Star-Flower said as she opened the door. “Concentrate only on breathing through your nose and mouth, not elsewhere.” She changed the music saved in her smartphone for Shavasana and lingered staring at the phone. She was in her own transition
MARCH 2016 16
period, trying to land on stable ground after an hour of disruptions from the two new class members. While the participants were engaged in clearing their minds, she filled hers with ideas. When everyone was gathering their mats at the end of the session, she turned off the music, and Joan entered the room. StarFlower approached the two triathletes. “Well, did you learn anything useful in your first yoga practice?” They both shrugged. “I studied both of you and learned quite a bit.” “Like what?” Zoltan asked. “I think you haven’t won a triathlon in a long time, and you’ve barely finished in the top five for quite a while. That has frustrated you. Am I right?” His face grew serious. “How do you know that about me? Are you a triathlete?” “No, and I don’t know much about the sport. But I think I can read you. May I check your wrists?” He extended his arms, and she pressed her fingers on his pulse points for a long moment without speaking. Then she nodded. She pressed her hands together and placed them on her forehead in a prayer-like manner, closed her eyes, and silently held that pose for about ten seconds. She opened her eyes and raised her eyebrows. “Your Libra yin and yang are at war with each other. You’re a Libra, aren’t you?” Zoltan nodded. “When you bring them back into harmony your body will feel balanced. You used to win junior races several years ago, didn’t you?” Zoltan nodded. “That’s why you believed you could win as a pro, but you’ve lost something and you don’t know what’s missing. That’s why you’re visiting here to train, right?” Zoltan nodded. “How do you know all this?” Star-Flower tapped her head with her forefinger. “As a yoga instructor I’ve learned to use my mind in many ways.” “As yoga instructors we’re open to new ways of learning about ourselves,” Joan added. “I bet you’re not just visiting here like a sports holiday. Your reputation in Hungary was slipping, and you needed new coaching to improve or you would lose support from the national team. Right?” A flash of anger crossed Zoltan’s eyes. “How do you know that? Are you a triathlon official?” Joan raised her arms in mock surrender. “I’m just a volleyball player and fitness instructor. I have no connection to triathlon and Hungary. We use yoga practice and our minds to learn about ourselves and to guide others. If she says your yin and yang are embattled, then I would listen to her.” Star-Flower turned to Pretzel. “May I check your wrists?” When he complied, she went through the same routine of feel-
ing his pulse and resting her pressed hands against her forehead with her eyes closed. “Very strong Capricorn. You’re Capricorn, right?” He nodded. “The yin and yang are at odds, but not like Zoltan’s. Something else is going on. Did you break any bones recently?” Pretzel nodded. “I broke my arm and hurt my leg in a bicycle accident last year. How did you know that?” She tapped her head with her forefinger. “I just know these things. The accident created imbalance you haven’t restored fully. All your efforts in triathlon training are for speed and power. You showed up today thinking of yoga as a light-weight sport. You need to think of it as a life event that restores and rebalances so you can achieve your athletic potential.” She turned to Joan. “What do you think?” Joan gazed at both men. “It sounds like you two didn’t really try today.” Star-Flower nodded. “Come again to my class, but without competition and disruptions. If you get into yoga, it will grow on you. The other participants come every week.”
As the men left the room, the two instructors heard them talking. “How did they know all that stuff about us? What was that business with our wrists and her hands on her forehead? Do you think yoga has given her special powers?” When they were out of sight, Star-Flower spoke. “Thanks for looking up info on the Internet about them and sending it to my phone while I was teaching,” she said with a laugh. “I think I dazzled them a bit with my little show just now.” “It was a clever way to handle them,” Joan said. “Do you think they’ll return?” “Now that we know the secrets of their failures, I think they’ll come again. And if they do, I’ll tell them how we learned about them. I like them. They’re actually quite funny. You should have heard Zoltan’s rendition of ‘Happy Birthday’. Humor’s a great tool to use to keep it loose in a tough, competitive sport like triathlon. It’s like the fourth event for them, but they’ll need to channel it if they’re going to succeed.” (Story inspired by Sara Sas, yoga instructor and licensed acupuncturist, La Jolla, CA www.holistictraditions.com)
COACH’S CORNER: 6 WAYS, continued We have manageable, yet highly effective out season training programs, as well as several “focus” training programs that continue to ratchet your fitness up without taxing your overall system in a way that’s going to impact your ability to race on the big day. However, since most athletes have been grinding it out since December, January, February… crushing themselves in the basement doing tons and tons of work… they don’t have the opportunity to recover like some other athletes. As a result they enter the race prep phase of their training significantly fatigued. By resting early you are giving yourself a chance to be successful later. When you reflect on your season and the phenomenal race experience you had, you'll be able to point to several key factors that created the conditions for you to be successful. Most athletes look to critical workout events or races: the longest run, their fastest swim, their performance on a bike in their last race. All of that is well and good, but the majority of that was built through consistent quality training that included rest. So do your best to work like an endurance athlete: rest early and effectively NOW so that you can do your best when it matters.
Plan Out Each Week in Your Calendar This is one of our power user tips. If you want to make sure that you have time for your training each and every week then simply getting workouts in your inbox isn’t enough. Neither is signing up for a race that happens in six to eight months. Instead, executing this weekly task will make sure that you get the majority of the training sessions in and thereby are incrementally working your
way towards the level of fitness you need to be successful race day. Go ahead and pull up your calendar and schedule for Sunday night a 30-minute block to sit down and look at your computer with calendar in hand. During this 30-minute block you will take a look at the workouts you have scheduled for the week and then, using your calendar, you will book those training sessions into the actual calendar. Of course not everything will fit since for some weeks are more challenging and others. But you are in control of the situation on Sunday night and can manage set expectations around what is and is impossible. This act alone will ensure that the majority of your training sessions will be done, and if not all of them, at least the most appropriate ones will be done. Some plans have ranking scores for each workout that lets you know which ones are the most important for each week and puts you in charge of selecting the right workout if your schedule becomes compromised on any given day. You are then able to prioritize your training based off of your given week on your own, as well as interact with the coaches to get our input on how to make the right decision. Going through this exercise will not only keep you on track for the week but will also become a powerful tool in reviewing what you did before that worked. The second level of this activity is looking back on last week and seeing what you did or didn’t do. This exercise of recapping and planning incrementally on a rolling seven day basis will make sure that the right workouts are getting done on time and that your fitness continues to progress in a linear fashion allowing you continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
COACH’S CORNER: 6 WAYS, continued to be successful. Learn from the experts so that race day isn’t anything more than just another day of you being your awesome self!
CONGRATULATIONS! You are an Ultarman (woman)! Ultraman Florida, February 19-21, 2016 Day 1: Swim 10K and bike 90 Miles. Day 2: Bike 171 miles. Day 3: Run 52.4 miles Jessica Deree
AG F 40-49
AG Rank 1
OV Rank 10
Swim 3:05
Bike 1 5:29
Bike 2 9:54
Run 9:27
Finish 27:54
33 Finishers. Transitions and seconds not included. If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
MARCH 2016 18
S WIM W M B I K E R U N R OC OC K
/TR TRI RIROCK ROO CKKSERIE ERRIIES #TR T SSDD
MMAY AYY 22 22
S. E M BAR B R CAD CAADE DERO S P RI SP R NT PAA R K I NTER IN ERM R MED MEEDD I ATE M R E L AY A
EEXCLUSIVE EX EXC XC CLLU US U S SIV IIV VE CL CLUB C LU UB U B MEMB MEEM ME MB M B BEEER BER R DISCOUN DIS D SCOUN SC OUNT OU NT
$ $2 2 0 R EEGG I STE STTEE R W ITH STER ITH C O D E: E: TC TC S D16 SERIES SPONSORS SERI SPONSOR
TRIROOCCKSERIESSC.COOM M WWW.TRICLUBSANDIEGO.ORG 19
Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 RETURN SERVICE REQUESTED
San Diego’s Only Bike Fit Studio Featuring...
SpinScan
Pressure Mapping
pedal stroke analysis
saddle and insoles
3D Motion Capture in real time
FitForPower: The most comprehensive bike fit available! Call or email today to set up your FitForPower Session. All Nutrition Products
858.270.1605 dean@PedPowerPerformLab.com
Visit www.PedPowerPerformLab.com ON SALE - Thru march 2016