It’s The Lw TCSD Contacts Board Members
INSIDE THIS ISSUE
MARCH 2018
1 3 4
Member Profile Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
IT’S THE LAW:
MARCH TCSD EVENTS
SAVE THE DATE APRIL CLUB MEETING Sunday, April 8th Special Guest
LIONEL SANDERS presented by Babbittville Radio Location: Function Smart
4 5
TCSD Conversation Coach’s Corner - Swim
7 15
TriNews
By Richard L. Duquette, Esq. because it will protect you not only in your car, but also if you are hit by a car while on your bicycle or on foot. This seems counter intuitive that a bicycle injury is covered by your auto insurance carrier. But it is true. In other words, you don't have to be in an automobile to recover from your auto insurance policy - you could be riding your bicycle or walking across the street, even if your insurance policy language limits your recovery only to an injury sustained while riding in a car. To hold otherwise is against public policy, because it excludes what is allowed in the California Insurance Code. Our local Court of Appeal said it best by explaining that, UM/UIM benefits flow to you whether you are “in a motor vehicle, on a horse, motorcycle, bicycle, or stilts when injured by an uninsured or under insured motorist.“ Should your insurance carrier deny coverage, you may have a bad faith claim against them and a right to attorney fees to enforce your lawful rights guaranteed to you when you pay premiums. So, I recommend you spend a few extra dollars per year and increase the UM/UIM coverage (and medical payments provision) of your automobile
CYCLISTS: DON’T SKIMP ON
INSURANCE
B
uying strong insurance coverage is a necessary evil. I often wonder if it is worth it to spend the money on skyrocketing insurance premiums. I hate giving my hard earned money to Insurance Corporations, because all too often I see these same organizations litigate deserving bicycle injury victims’ cases. Still, if you are severely injured by a careless or hit-and-run driver who is uninsured or under insured (UM/UIM), you face an avoidable financial nightmare. It is one of the risks of riding, driving, or jogging on public roads. The problem is that medical care is expensive, and the severely injured (or their families) are often left maimed or dead without a financial cushion. A solution that many bicyclists are unaware of is to carry strong automobile uninsured/under insured (UM/UIM) motorist coverage policy limits
continued on page 6
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MARCH TCSD EVENTS*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Richard L. Duquette, Esq., J. Miller, and Craig Zelent
NETWORKING DINNER
TRI ESSENTIALS
TCSD BEGINNER RIDE
Thursday, March 17th 4:00 pm
Friday, March 20th 6:00 pm
Saturday, March 31st 8:00am
The networking dinners are always fun. We have had a great time getting to know one another and we want to include you! Everyone is invited to join us whether you are preparing for your first sprint triathlon or your 10th Ironman. We can all benefit from shared experiences and have a great time along the way. This is a perfect opportunity to brag about how well you will do at the Super Seal Triathlon the next day. This is a prime networking opportunity for you to find other training partners, travel partners and/or ask one another training/ racing questions. Meet at Pulse Endurance Sports then head over to D’Lish for food after. Please RSVP.
Come find out what makes our Triathlon Club of San Diego AWESOME. Additionally, you will hear the latest and greatest on all things TCSD. This is a great opportunity to hear about all the member benefits of belonging to the TriClub such as free races each month, group workouts, open-water swims, track workouts, special race series for beginners, Aquathons at the beach, deep discounts with club sponsors, monthly meetings, social events, Ironman training, friendships, free food, awesome raffles, and more!
Beginner Bike Ride is a 9.66 mile route in Fairbanks Ranch/ Carmel Mountain and the 56 bike path. The route has a total ascent of 727.06 ft and has a maximum elevation of 552.33 ft. Nobody gets left behind. If you are not a beginner still come out to join us, we can always use help and company. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Optional 5K run after the ride. Bring your run gear if you plan to join. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Option: 5K run after the ride. Bring your run gear if you plan to join.
Location: Pulse Endurance Sports South Bay 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 map: http://tiny.cc/svilry
D’Lish Gourmet Pasta & Pizza 86 East H Street Chula Vista, CA 91910 map: http://tiny.cc/q9hlry
Location: Leucadia Pizza (UTC) 7748 Regents Rd San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com
Schedule of Events: 8:00am Bike Q&A and safety talk 8:30am Wheels roll Meet up Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
RSVP/Contact/Questions: Craig Zelent, tricraigz@yahoo.com Text (760) 214-0055
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
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Nickname: Turi
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Member since: September 2017
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Web/URL: http://tiny.cc/e089qy
Program and Events Officer
Tim Price
Marketing Office
Marison Beniek
DJERNEJ TURNSEK
TCSD Board of Directors TCSD Board Advisor
eventsdirector@triclubsandiego.org marketing@triclubsandiego.org bod@triclubsandiego.org
Brian Long
TCSD Mentors
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Age Group: M30-34. Occupation: PhD Candidate in Marine Microbiology. Favorite local restaurant: Homestyle Hawaiian and Oscars Mexican Food on Turquoise Street in North Pacific Beach. When not training, I enjoy: Doing science, reading about training, listening to vinyl records, writing science fiction stories, tweeting and surfing. Before I became a triathlete, I was: A basketball player. Who or what inspired you to start triathlons? Watching compilations of Ironman finishes on YouTube, the challenge of juggling and mastering three different sports in two very different media, the prospect of qualifying for the Ironman in Kona, Hawaii, keeping myself fit and getting to know like-minded people. My first triathlon: Lobsterman Triathlon (olympic), Maine, USA, 2014. Pre and/or Post event ritual: Visualizing both transitions and going over my gear setup multiple times. Post: cleaning and folding my wetsuit. continued on page 5
MARCH 2018 4
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
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
myhideano@hotmail.com
(858) 270-1605
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Race Director, Duathlon
Jay Weber
Expo Coordinator (760) 214-0055
Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
Sponsorship Director
Tina Valle
sponsorship@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
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator Youth Team Coach
Judi Carbary
events@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
(858) 717-1114
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.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 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.
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
Location: 3710 Del Mar Heights Rd., •
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Favorite segment (swim, bike or run): The bike has just a slight advantage over run. PR/Best race: Mission Bay Triathlon (sprint), October 2017, 3rd place in AG (58:33) and qualification for 2018 Age Group National Championships. This season’s athletic goal: Break 1:24 in half marathon, get as close to three hour marathon mark as possible, make my freestyle more efficient, effortless and faster.
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
Favorite Race/Tri event(s): My first 70.3 race (Timberman 2016 in New Hampshire).
Location: 800 Nautilus St., La Jolla.
Most embarrassing or disastrous moment: Standing in front of someone else’s gear post swim thinking it got swapped with mine (all my gear - in mint shape - was in an adjacent row). My equipment: Wetsuit: Blueseventy Bike(s): Specialized Running Shoe(s): Asics and Skechers Equipment wish list: Garmin 920xt “triathlon bundle”, one of the Canyon Speedmax series tri bicycles, Lava swim pants. Best advice: Train smarter, not harder. Favorite Thing(s) About TCSD: A huge variety of training options, camaraderie and supportive spirit, TCSD events.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
IT’S THE LAW, continued policy to $500,000.00, ideally with a “back up” $1,000,000.00 “umbrella” policy. In conclusion, I have to admit, when an injured client brings in an insurance policy declaration page outlining strong limits of coverage, I love insurance companies – because not only will I get paid if I have to litigate the case, but the injured athlete will often receive a settlement commensurate with their serious injuries - regardless of the careless or hit and
run driver’s uninsured or under insured coverage status. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com, web: www.911law.com.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Deduct $10 if renting both a bike case and a wheel case.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222
To reserve a case or if you have any questions, contact Diana Witt diana@wittproperties.com
Rates per week: Single case $25 Double case $40 Wheel case $25
and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
On the web
APPAREL & EQUIPMENT
TCSD Yahoo Group How to subscribe to the Yahoo email list; TCSD Yahoo group email list: To subscribe to TCSD Yahoo group email list. Please send your request directly to Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
MARCH 2018 6
tcsd-subscribe@yahoogroups.com and include your full name, member number and email address. Please allow up to three days for processing this request.
”
TCSD CONVERSATION WITH: By Craig Zelent
“
Jack Shannon
I had the pleasure recently of talking triathlon with Jack Shannon. Jack has been leading the Pannikin Ride for a few years and is an instrumental member of our club. I’m certain
SPONSORS OF TCSD
Castelli Discount: Available on TCSD Member Discount web page.
you will enjoy getting to know Jack. Craig: What sports did you participate in when you were younger? Jack: I was born and raised in the suburbs of Philadelphia, PA. I’m a life long soccer player, starting at age seven, playing on both club and school teams. I was also on the swim team in elemen- Ja ck and famil y, wife, tary and middle school. I credit this time swimming with my comfort in the water as an adult. Moving to San Diego six years ago I took up the year-round outdoor sports of surfing, biking, running, and swimming. I found many coworkers who shared my love of the outdoors who joined me on multiple lunchtime, nighttime and weekend events.
What sports did you participate in when you were younger? Jack: Triathlon, what are you crazy? At my core all I ever wanted to do was ride my bike and see the sights along my ride. So, when I moved to San Diego in November 2011 I bought a mountain bike, started riding to and from work and on the trails including Peñasquitos, Anderson Truck trail, Black Mountain, Calaveras and Elfin Forest. Two years later my mountain bike got stolen and my friends talked me into a road bike as a replacement. I rode my new bike all around San Diego and formed a bike club where I worked. It was then a co-worker/TCSD member Steve Folio talked me into signing up for the Pendleton Semper Tri in August 2014. I was still skeptical about triathlon
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until the last minute of the race. I recognized three to four competitors running ahead of me and it was then I told myself, I’m going to beat them. I picked up my pace and then sprinted the last 100 meters passing several competitors at the end. After the Semper Tri race, two of my high school buddies saw my Facebook posts and challenged me to enter Ironman Boulder 70.3. The rest is history.
What was your first introduction to TCSD like? Jack: My first introduction was the Pannikin Ride. Again, Steve Folio recommended the ride because it’s a great ride and I lived in the La Jolla village. I joined the club and started riding with the Pannikin Ride in late 2014. The athletes on the Pannikin Ride recommended participating in the TCSD Duathlon on March 7, 2015. I remember trying to keep up with Doug Small and Markus Hofmann during the final run. I think I came in fourth place. continued on page 8
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ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
CONVERSATION, continued What is the Pannikin Ride, and when did you start leading it? Jack: The Pannikin Ride is a no pres-
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
sure, fun 15-mile bike ride with 1,000 feet of climbing. The ride starts and ends at the Pannikin Coffee shop (7467 Girard Ave., La Jolla) every Tuesday and Thursday. We meet at 6:15am, ride for about an hour and 15 minutes, and then head to the Pannikin for a chat before work over coffee and/or breakfast. I’ve been leading this ride 2014 Sem perTri finish . Jacks’ first since June 2015. My predecessors triathlon. are awesome people like Thomas Johnson, Brian Flora, Ryan Georgianna, Sandi Smith and Janis discuss races, workouts, family and even work. Intoy. I think it’s safe to say the Pannikin Ride The most common email questions I get are participants have contributed over 3,000 centered around the ride difficulty and time the accents of Mount Soledad. The views of San ride ends. Diego and the ocean from this spot are breathLike I mentioned earlier the ride is a taking! fun ride, there is no pressure, you are encouraged to go as fast or as slow as you wish. As a leader of the ride, occasionally I switch up the route to add variety; we may go to Kate Sessions Park or Fiesta Island. Lasting about 60 to 90 minutes, the ride is meant to be short and sweet! For me it is the best way to start the day in beautiful San Diego. Taking this leadership role has enhanced my knowledge of the San Diego area. Looking from the top of Mount Soledad I feel like a tour guide pointing out places like where we swim at the Shores, the Miramar airstrip, Cabrillo, Downtown San Diego, and even as far as Dana Point (on a clear morning!).
ikin Ride. all on TCSD’s Pann Jack with Doug Sm
How has taking a leadership role in the Pannikin Ride enhanced your TCSD membership? Jack: The Pannikin Ride is a bonding experience for TCSD members, visitors and friends. We
MARCH 2018 8
You also volunteer in other ways to support triathlon. What else do
you do? Jack: For me swimming comes naturally, but I have found that is not how most people feel, so this past year I started volunteering as a swim buddy. —whether I was there to help with a fear of the open water, a beginner who just needed help with technique, or to give a boost
of confidence. I have met some truly amazing people who trusted me to help them. I really enjoy being a swim buddy and would encourage anyone who loves swimming to volunteer. It is easy. Just contact Tom Washington (crimelabtom@yahoo.com) or Ian Kelly (iskbydand@att.net). In 2018, I will continue to volunteer as a swim buddy at the KOZ events and as swim catcher at Oceanside 70.3. Something new I’m getting into is volunteering as a bike leader for local half marathons/marathons. My first event was the recent Encinitas Half Marathon. There are many ways to volunteer, and many races depend on volunteer help. I found out about opportunities through TCSD and race websites.
What is your favorite part of TCSD membership? Jack: Since I’ve been volunteering at quite a
few triathlons this past year, I’ve really come to love the club races. The aquathlons are my favorite events the Tri Club has to offer. They are a great excuse to get out of work early. Summertime at La Jolla Shores is an amazing place to gather with friends, swim in the State Marine Reserve (aka The Shores) while you bob-n-weave around beachgoers and tourists.
What athletic accomplishments are you most proud of? Jack: Well, at the time it was completing the Semper Tri back in 2014. I don’t remember training except for riding my bike every day. I really didn’t know what to expect from my body. I didn’t think I would even finish the race, so at the end when I was able to sprint across the finish line I was very proud of myself. Now I think back to Ironman Boulder
SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
continued on page 10
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SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details.
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page. continued on page 15
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued 70.3 in June 2015. That race was the original mark that made triathlon a fulltime hobby. My friends challenged me, and I achieved my fastest time to date: six hours three minutes. That’s my greatest accomplishment and the goal to beat!
Who have been some of the most influential people in your triathlon life? Jack: One reason I moved my family to San Diego was for a healthier lifestyle. My wife, Cheryl, has been there every step of the way—encouraging me in my training, making sure I have all my gear for races and waking up at the crack of dawn on race days so she and the kids can support me. Cheryl will find me multiple spots throughout a race always cheering me on and ringing the cow bell. More cow bell, please! Cheryl’s support goes beyond the races. She’s a passionate cook and healthy eater. She keeps our family happy and healthy.
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Doug Small is my technical guide to everything triathlon. He has shared his knowledge and specific tips more times than I can count. Now, if only I would listen I could improve my times.
con
.3, St. George. completing Ironman 70 Family gathering after
Who has been the most influential person in your life? Jack: My Dad has always been there pushing me to do the best I can. To be honest, I’m not sure I truly listened to him until I was nearing the end of my college career. I cared for school but I never consistently tried to do well in school until my senior year in college. But throughout college during winter and summer breaks I would come home and work for my father. He worked for a construction company supervising the labor force and was able to hire me on part time. We didn’t work side by side but I witnessed his skills and his interactions with crew and it was then I gained a new respect for him and for hard work. I guess that’s when I partially matured. My professional career and continued on page 13
MARCH 2018 10
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my work ethic are a direct result from what I learned from my Dad. Love you dad.
I’d like to see triathlon nationals, triathlon worlds or even an ITU cup race take place in San Diego.
When I was young my dad was there encouraging me at my soccer games, at my swim meets and to take What are your those long bike rides with future athletic goals? my friends. Those are the Jack: Well, my main memories that stick with me and those are the goal is to go under six actions I try to emulate Boulder 70.3 hours in a 70.3 race. I finishers. Le ft to right K with his grandkids. don’t have a race evin McCowen , S te ve Fo Especially with my son now that he has joined the crosspicked out yet, so I’ll lio, Dan Kin kead, Jack. country team and track team in high school. He hasn’t started keep working out on doing triathlons, yet, but there’s still time! the Pannikin Ride and with the TriClub! Go TriClub!
If you could waive a magic wand over triathlon, what would you like to change? Jack: This is not necessarily a change, but I’d like to have a big race come to San Diego. The Tour of California started in San Diego a couple years ago, which was an awesome experience. So,
After that (or in the meantime) I also enjoy long adventurous bike rides. I usually do a century ride once a year, and one day I’ll get up the nerve to ride my bike from Temecula to Palm Springs over the Santa Rosa Mountains. The route is not bike friendly with little to no bike lanes, but the scenery is spectacular. In addition continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
CONVERSATION, continued to the Temecula to Palm Springs ride, I’d like to ride around the Salton Sea again. Back in November 2014 a couple friends and I circumnavigated the desert sea. 115 miles in about eight hours. Very windy and challenging, but lots of fun. As an extension to traditional triathlon I hope to one day get back into mountain biking and participate in an Xterra Triathlon.
being such a good volunteer. It is volunteers like you who get the most joy out of their TCSD membership. I have a feeling you are going to see your Ironman 70.3 finish time start with a “five” very soon. You got this! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Jack, thank you so much for sharing your story and for
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COACH’S
CORNER:
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The glycolysis process takes place during both phases, where glycogen (multiple branches of glucose stored in the body), gets broken down into the chemical compound, pyruvate. Depending on the stage, pyruvate either enters the citric acid cycle to generate energy for muscle cells (in the aerobic phase), or it ferments and breaks down further to produce the chemical compound, lactate (in the anaerobic phase). While lactate provides muscle cells with energy in the anaerobic phase, it also contributes to the feelings of tiredness, but not soreness, following a particularly intense workout, or working out for the first time after a long period of inactivity. Therefore the amount of time it takes for someone working out to pass from the aerobic to anaerobic phase, as well as the time it takes to recover, determines their level of fitness. In swimming and exercise in general, continued practice of physical activity increases the maximum oxygen capacity, or VO2, of an organism, allowing them more time to stay in the aerobic phase before entering the anaerobic phase. While the effects of working out and increasing VO2 are typically positive, certain inherent traits such as the age, gender, and genetic makeup of the person working out, cause individuals to experience the benefits differently. As researchers studied swimming as a means of improving physical fitness, they discovered that subjects who engaged in swimming classes or programs received some kind of boost to their VO2, regardless of their previous level of fitness. During a two-to-three year longitudinal study conducted in Montreal, Canada, about 83 subjects engaged in a swimming program and demonstrated larger lung capacities than the control group, who did not engage in any exercise programs. Other positive changes, such as effects on the heart, were connected to VO2, which will be discussed in the following section.
Health Benefits of Swimming, According to Science
courtesy of J. Miller, jenreviews.com/swimming/
Not just reserved for the summer, swimming is a wonderfully healthy year long activity. A human adaptation for hundreds of thousands of years, swimming has appeared in the records of many ancient civilizations.
1. Swimming Fights Tiredness by Improving Oxygen Intake and Energy Use in the Body As a common physical activity, swimming is a typically recommended exercise alongside many others, like biking, running, hiking, weightlifting, etc. Each exercise is uniquely useful in improving health outcomes, as they all affect the manner in which the body engages the muscles and consumes oxygen for energy. Understanding the effectiveness of swimming, however, comes from first learning what happens to the respiratory system of the body when working out. Two stages of energy use, the aerobic phase and the anaerobic phase, occur when the body experiences a range of physical movement for an extended period of time. During the aerobic (“with oxygen”) phase, an organism takes in enough oxygen to provide energy for muscles engaged in the exercise. As a person continues to engage in the exercise and exert themselves, however, they gradually slip into the anaerobic (“without oxygen”) phase, where there is not enough oxygen intake from breathing alone to provide the muscles with energy.
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COACH’S CORNER, continued In Short: Continued participation in swimming can increase the maximum volume of oxygen in the lungs, which delays feelings of tiredness from the onset of the anaerobic phase. These training effects not only aid oxygen capacity and efficiency but also affect the functioning of the heart and cardiovascular system as well. While positive, however, the outcomes and overall effects of these improvements will be different between swimmers, meaning each swim journey will be unique and should not be points of comparison between them.
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2. Swimming Protects the Heart and Cardiovascular System In addition to the benefits of a greater oxygen capacity and tiredness reduction, there is a direct connection to improvements in the cardiovascular system based on the improvements to the respiratory system. During physical activity, the heart and the lungs work together to provide the rest of the body with energy via blood and oxygen, respectively; the conditions of both organs and the intensity of the workout, therefore, are helpful indicators of a person’s health. According to scientific research, the hardening and restriction of blood vessels (atherosclerosis) and the lining of the heart are indicators of low physical activity in most organisms. These contribute to high blood pressure from atherosclerosis, while also influencing heart rates to be higher among inactive individuals in both resting and active conditions. Additionally, there is a greater chance of a person becoming fatigued at a faster rate due to the larger burden on the system to efficiently pump blood throughout the body. As an isometric exercise, swimming requires the continuous lengthening (eccentric contraction) and shortening (concentric contraction) of the muscles to move through the water until an individual stops or grows tired, requiring the more efficient uptake of blood and oxygen to continue for longer stretches of time. With enough exposure at a moderate intensity and duration devoted to swimming in a pool heated with a solar pool heater, subjects experienced ‘training effects,’ where the heart and other parts of the body greatly benefit. In particular, the cardiovascular system experiences drops in blood pressure and heart rate (both resting and active), while increasing relaxation throughout the vascular system of an organism. In humans, studies found that engaging in swimming (or any physical activity) resulted in a lower resting heart rate than the relatively sedentary or inactive control groups in the general population. One particular study on human subjects found that, along with a lower resting heart rate, the participants experienced overall changes to the “hemodynamics,”or the general functionality and distribution of blood, in the body. These changes included an uptick in the supply of blood to the brain and a drop in wall shear stress, or strain on the
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blood vessel walls, possibly contributing to improved brain functionality and feelings of relaxation after swimming. Important to note in these findings, however, are the effects of an overly intense workout; placing too much stress on the body results in negative changes that can reverse the benefits, achieving an effect somewhat similar to a relatively sedentary lifestyle.
In short:
Having a moderate regimen of swimming in typical, day-to-day life can minimize fatigue and improve the function of the cardiovascular system, potentially protecting against heart- and bloodrelated conditions, and other chronic conditions.
3. Swimming Provides Social Support and Aids Mental Health and Development
Along with physical benefits, swimming possibly also improves the mental health of individuals who participate in the sport. Whether signed-up with a swim training program or provided with easy access to a local community pool, swimming itself is an incredibly social activity. The support and engagement of family and friends is just as effective as that from a trainer, coach, and other teammates in competitive swimming. The comfort of being around others and the effort required to successfully learn a new skill, can at least help ease the moods
and circumstances contributing to some mental health conditions, such as anxiety and depression. A study published in Psychosomatic Medicine followed about 100 college students and asked them to document their moods before enrolling in a semester-long swim class, and then afterwards when the program completed; they ranked themselves on the following criteria: Tension, Depression, Anger, Vigor, Fatigue, and Confusion. When compared to the control group, the students who were swimmers reported a (not statistically) significant drop in feeling Tension, Depression, Anger, Vigor, and Confusion after completing the program; the exception, of course, was Fatigue since the subjects were not swimmers beforehand. The controls who were not enrolled in the swimming courses, however, experienced very little positive or negative changes in their moods toward the end of the study. Another study of a Glasgow, Scotland neighborhood explored the importance of swimming pool access from a far more leisurely perspective. The simple presence of, and access to, the new local community pool was enough to relieve stress and isolation for those living nearby, even when visitors did not swim while there. Interviewed subjects believed the easy set pool provided the continued on page 18
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local community with more things to do to engage the neighborhood, which generated improved interaction between neighbors overall. The report also acknowledged, however, that the drops in stress and isolation could also possibly be connected to other, simultaneous socioeconomic improvements aside from the pool that would assist increased community engagement. A third article published in the Journal of Sport and Social Issues studied swimming participation and its effects on social learning in swimmers, aged 9-12, in an Australian swim club. As part of a “community of practice”, participants developed strong friendships due to the shared effort of swim training and the ability to communicate with other swimmers on a common topic. The encouragement of coaches, the promise of meeting new people through competitions and swim meets, and social gatherings outside of swimming also motivated the children to remain with the club and push themselves to greater effort, even if they were not at a strictly competitive level. While the exact biological reasons behind the connection between swimming and improved mental health are still under review, many researchers and doctors often recommend swimming to provide helpful boosts in the long run.
In Short:
Because swimming is a highly social and participatory sport, people report improvements in their moods, outlooks, and identities when they keep consistent swimming schedules over an extended period of time. For young swimmers especially, they potentially develop their social skills, good habits, and attitudes around physical activity.
4. Learning to Swim Reduces the Chance of Drowning
The importance of knowing how to swim cannot be understated in its ability to save lives in some cases. According to the World Health Organization (WHO), about 360,000 drowning deaths occur around the world every year. The WHO names drowning the “third-leading cause of unintentional injury death worldwide”, with the most susceptible populations being
children, men, and individuals with access to water. Often times, these incidents occur through poor supervision, occupational hazards, reckless behavior, and limited or lacking safety measures, respectfully. Along with public awareness and greater safety measures near bodies water, teaching people to swim, especially at younger ages, can greatly reduce the incidence of drowning. While the effort to swim may not be able to account for every circumstance, like natural disasters or a situational loss of consciousness for example, it at least provides some opportunity for survival in other cases. The ability to float, keep one’s head above water, move closer to shore or the edge of the pool, and keep oneself calm until help with a pool inflatable or rescue arrives can potentially make the ultimate difference.
In Short:
Even though swimming on its own cannot prevent most incidents of drowning and the circumstances surrounding them, having practice in the skill itself can still make some difference in the protection of a life.
5. The Risk of Contracting Certain Chronic Illnesses Drops With Swimming Exercise
Through the engagement and development of the cardiovascular and respiratory systems, swimming potentially lowers the risk of chronic illnesses later in life. As individuals get older, they are more likely to experience chronic, or “noncommunicable” conditions that last or persist for longer than three consistent months. According to the WHO, diseases like cancer, diabetes, arthritis, and hypertension are responsible for about 60% of deaths around the world, making them the leading cause of death (64). Other contributing factors to the onset of chronic diseases included a combination of little-to-no medical pre-screenings, unequal infrastructure and healthcare financing and implementation, and the global spread of increasingly inactive lifestyles. Since swimming only affects one of these contributing factors, keeping a consistent swim schedule lowers the risk of chronic disease, especially in higher-income neighborhoods.
Previously mentioned benefits of swimming (i.e. lowered resting heart rate, higher oxygen intake capacity, and improvements in mood and sociality) are instrumental in protecting against chronic diseases. The positive adjustments to energy expenditure from the cardiovascular and respiratory system seemingly result in the tolerance of blood glucose in muscle cells, and possibly provide a counteractive effect toward diabetes. Positive results such as, changes to metabolic biomarkers in blood serum after continuous or interval swim training in the inclusion or exclusion of hesperidin; overall cholesterol, triglycerides and LDL-C (“bad” cholesterol) lowered, while there was an
observed increase in HDL-C (“good” cholesterol) have been observed in studies using human subjects, particularly in older women who were mostly sedentary before the swim training began. Changes in antioxidant capacity were present in a different research study on adolescent human subjects engaged in both endurance and high-intensity swim training demonstrated an increased antioxidant capacity in their blood, meaning their bodies were more receptive to antioxidants that fight against the oxidative stress and free oxygen radicals responsible for some chronic illnesses, like cancer.
In Short:
Along with effective public health initiatives, physical activity in general and swimming in particular can potentially prevent or lower the risk of contracting chronic illness and noncommunicable diseases in the body. The efficacy of swimming to protect against chronic conditions lies in its ability to indirectly target the biomarkers and oxidative stresses associated with each of the diseases.
6. Swimming Supports a Healthy and Longer Life
In aging, the general physiology of the body tends to deteriorate over time; the metabolism, the cardiovascular system, the respiratory system, and neuromuscular system experience declines in function at an accelerated rate. Also when individuals age, they are more likely to limit their
physical activity and adopt increasingly sedentary lifestyles through the pressures of work and/or taking care of their families. Without some kind of regular, physical engagement in older age, people have otherwise shorter lifespans and increased mortality risk from disease susceptibility.
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Swimming was found to have a 50% lower all-cause mortality risk in men when compared to individuals who ran, walked, or remained sedentary for the study, even when adjusting for age, body mass index (BMI), family history of CVD, behaviors, and other criteria. Some studies have also found that even previously-sedentary, older individuals can receive improvements to their health through swim training. For example, 44 women with a range of 50 to 70 years completed a swim study, where they experienced reductions in blood insulin and body fat, and an overall increase in their physical fitness after swimming in an above ground pool regularly. These adjustments occurred without any changes in the women’s respective diets, and were also more substantial when compared to the control group, which was only tasked with walking. Other benefits of swimming for the elderly included the potential maintenance of balance, hand-eye coordination, and prevention of mobile disability, all of which are necessary for lowering the risk and rate of recovery from physical injury in later years. An additional study discovered that, despite the accelerated onset of aging and performance loss after the age of 70, swimming still was, and continues to be, a viable exercise of choice for individuals as old as 90, when provided with training accommodated to their needs.
In Short:
While most physical activity already correlates to a healthier lifestyle in general, swimming can contribute certain advantages that can be more beneficial when compared to other forms of exercise. Whether starting at a younger age or taking up the sport in later years, engaging in swimming is useful for maintaining continued on page 20
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COACHâ&#x20AC;&#x2122;S CORNER, continued healthful habits and delaying the onset of aging and its symptoms over time.
7. As a low-impact exercise, swimming causes less overall damage to muscles and joints
While many doctors recommend physical activity in general, certain members of the population may not readily participate, concerned with the effect some exercises will have on their bodies. Though still potentially beneficial, activities that include jumping or running create strain on the joints and muscles, which can lead to difficulties in movement, chronic pain, and increased risk of injury as active or athletic individuals age. Additionally, people who just start out, are pregnant, are overweight, or who have already experienced considerable injury to their joints or muscles may have difficulty sustaining these exercises for extended periods of time at higher intensities. In running or jumping, at least one foot bearing the weight of the body comes in contact with the ground after each foot elevates; the amount of pressure from these constant impacts is then absorbed in the muscles and distributed throughout the legs, causing pain in cases when proper technique is not used. With swimming, however, participants actively keep themselves in constant motion to stay afloat in water, rarely coming in contact with any surfaces capable of producing forces similar to those in running or jumping. The effect of gravity on an individual in a body of water also gets displaced along the water surface, resulting in the property of buoyancy that bears the weight of the swimmer and also prevents further harm to the joints and muscles overall. When compared to running and walking, swimming also has a lesser effect on bone mineral density than they do, demonstrating the lack of similar strain on the body, although this possibly disputes other claims that swimming delays the stages of osteoporosis. If swimming at low to moderate intensities, individuals can potentially avoid the harmful effects of an overly-strenuous workout, while still receiving the other benefits associated with swimming.
In Short:
With its low-impact attributes, swimming may be a reasonable exercise for people trying to protect the movement and function of their joints from new or continued strain from impact damage.
8. A Correlation Exists Between Swimming and an Overall Decrease in Body Fat Percentage
For weight loss goals, whether through personal desire or medical recommendation, swimming may result in an overall decrease in body fat percentage.
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Generally, the global increase of sedentary lifestyles and the continued consumption of high-calorie foods and beverages are several contributing factors resulting in heavier individuals. While size and appearance alone are not accurate metrics for health status, heaviness associated with inactivity still comes with previously mentioned harms to health: higher resting heart rates and other cardiovascular conditions, increased risk for contracting chronic illness, labored breathing, and persistent feelings of tiredness regardless of exercise intensity. Luckily, swimming is a gentle, more useful means of incorporating physical activity without the risk of similar injury or strain as found in high-impact sports. One previously mentioned study documented the decrease in body fat percentages for each of the participants; when compared to their baseline measurements, their arms, legs, whole body, and trunk measurements experienced a decrease in body fat after eight weeks of swim training. This downward trend even continued four weeks after the training ended, suggesting that the swimming intervention interrupted processes responsible for overweight statuses in humans. Another study recorded body weight differences between swimmers and walkers who did not alter their respective dietary intakes; observed were smaller waist girths and lower calves among swimmers when compared to walkers, along with a lower body weight and BMI. This suggesting swimming still maintained body weight and halted the trend of significant weight gain over time.
In Short:
While the outcome may not be similar for everyone, swimming affords some assistance in providing protections against continued weight gain, all while lessening the potential stress and strain of higher-impact, higher intensity physical activities.
Overall
Swimming is a valuable life-saving adaptation and skill to learn. While any form of physical activity is markedly better than a sedentary lifestyle, swimming may be an easier choice for individuals at the start or in the middle of their respective fitness journeys. Research supports that swimming is potentially less stressful on the body than high-impact exercises, increases oxygen capacity, improves cardiovascular function, helps protect against chronic illness, delays the effects of aging, and aids body weight regulation for its participants. The social support and community one gains through swimming is also a great motivator for its participants, who are encouraged to maintain and continue its practice as they age, regardless of whether or not they do so for competitive purposes.
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