INSIDE THIS ISSUE
APRIL 2012
TCSD April Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
3 4 4 4
Weekly Workout Calendar New Members Member Profile TCSD Conversation
5 5 6 7
A Tale of Fiction Race Reports Safety First Coach’s Corner
12 17 18 20
TriNews The Reily Family.
Larry Tran.
APRIL CLUB DUATHLON
2011
Saturday, April 28th 8am race start Location: Pine Valley Format: 17m/4m
Members Awards Award
Award Recipient
APRIL CLUB TRIATHLON
Ironman Triathlete of the Year
Male: Dave McMahon
Female: Susan Norman
Club Member of the Year
Male: Alex Wong
Female: Cami Stark
Saturday, April 14th
TCSD Cares
Bryan Diaz, Nicole Brogon
Most Improved Triathlete of the Year
Male: James Ismailoglu
Family of the Year
The Reilly Family; Lisa, Richard, and Eve
JCC Coach of the Year
Trevor King
Activity Leader of the Year
Male: Brian Maiorano
6am check-in opens 7am race start Location: Fiesta Island Refer to the Club’s website for complete information.
Female: Linda Medina
Female: Judi Carbary continued on page 6
APRIL 2012 2
APRIL TCSD MEETINGS, CLINICS, RACES & RIDES APRIL CLUB SOCIAL
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101
BEGINNER & NETWORKING MEETING
Thursday April 12th, 6:30-9:30pm
Sunday April 15th, 8:30am
Tuesday April 24th, 6:00pm
TBD
The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride, but beginners need hills too! Total distance for the ride is 18 miles. Gordon will be your leader and is promising a fun-filled morning. Helmets are MANDATORY.
Attention Beginners! What is Tri 101? It is our monthly talk specifically designed to get you started in the sport of triathlon. Our goal is to de-mystify triathlon and remove the ‘intimidation factor.’ We will cover the triathlon basics including training, equipment, jargon, and good first timer races. All questions fair game! NON-MEMBERS WELCOME!
Are you interested in learning more about the Tri Club of San Diego, meeting new people, and generally having an awesome time? If so, this is your event! This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop on the best races and training locations in San Diego, including insider info on the Biggest Race in San Diego! Non-members are welcome, no RSVP necessary!
Another great social venue, this time to be a Cadelas on beautiful Coronado. Candelas will be offering great bay views and select drink and food specials. Location:
Location:
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am Candelas 1201 First street #115 Coronado CA 92118 (at Coronado Ferry Landing) map: http://tiny.cc/dfwjbw Contact: Amanda Scott, ascott@triclubsandiego.org or BrianDiaz, bryan.a.diaz@ml.com
Location: TBD
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
Pulse Endurance Sports 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com map: http://tiny.cc/o9nr9
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Contact: Erin H. and/or Steven B., erinjhunter@yahoo.com, sbaniste2@yahoo.com
2012 TCSD CLUB RACE SCHEDULE Duathlon: Pine Valley April 28 Format: 17m/4m
Beginner Races: Coronado June, July and August
Triathlons: Fiesta Island April 14 May — September 22 October 13 November 3
Aquathlons: La Jolla Shores May through September. Once a month, on Thursday evening. Format: 1000m/5k
Format: 750y/12m/4m
Format: 250m/7.5m/2m
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 President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Thomas Johnson. Membership & Renewal $75/year, $60 military (w/active ID). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers
Jenna A. Bell, PhD, RD, Ben Hunkins, Barbara Javor, and
Stephen Banister
coaches@triclubsandiego.org
Gordon Clark
gclark@@triclubsandiego.org
Erin Hunter
coaches@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Tanja Canter
tanja@leguppersonaltraining.com
Mike Clinch
mclinch@blbikes.com
Mark Palmer
mpalmer@blbikes.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Appareal: Zoca Gear
Ashley Paschall
MZevin@zocagear.com
(908) 247-1145
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Your name here!
We’re looking for additional volunteer(s) dsprague@triclubsandiego.org
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly
akelly@triclubsandiego.org
Brian Wrona
bwrona@triclubsandiego.org
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Swim Director
Rachel Wills
Swim Director, Open Water
Thomas Johnson
(858) 270-1605
Erin Hunter tjohnson@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Track Coach, Spring/Summer
Jim Vance
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Andy Concors
aconcors@triclubsandiego.org
Youth Team Coach
Judi Carbary Web Administrators
John Hill
jhill@triclubsandiego.org
Craig Zelent.
APRIL 2012 4
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:45 PM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM Ocean Swim in La Jolla
•
Location: at La Jolla Shores.
6:00 PM Group Run, 4-6 miles, all paces welcome. 7:30 PM JCC Swim Workout
•
•
Location: Movin Shoes, Encinitas.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Tuesday 6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. 7:30 PM Master’s Swim •
•
•
Location: Carlsbad High School,
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Fee based.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:30 PM Mountain Bike Ride (Advanced), Year round
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. 5:45 PM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM Bike Workout in Cental San Diego, Coached session 6:00 PM Track Workout at UCSD track, Coached session 7:30 PM JCC Swim Workout
•
•
•
Location(s): varies, typically Fiesta Island.
Location: UCSD campus.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:30 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM Beginner Open Water Swim
•
Location: Ventura or De Anza Cove in Mission Bay.
6:00 PM Spin Workout in South Bay
•
Location: Pulse Endurance Sports.
7:30 PM Master’s Swim •
•
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Fee based.
Friday 6:00 AM First Light Ocean Swim, all levels 6:00 PM Ocean Swim in La Jolla
•
•
Location: La Jolla Cove.
Location: at La Jolla Cove.
Saturday 7:15 AM Bike Workout, Group ride 8:00 AM Bike Workout, Group Ride 3:00 PM Youth Triathlon Workout
• • •
Pulse Endurance Sports, Chula Vista. Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st. Contact Judy Carbary, jcarbary@triclubsandiego.org or
Andy Concors, aconcors@cox.net for details, Chula Vista.
* Refer to the Club’s website/calendar for additional workouts and latest information.
Adrien Arnulf Neftali Arroyo Alexander Arvanitis Jillian Basinger Evan Bricker Harris Brumer Nathan Calkins Joselita Candelaria Francesca Clark Ryan Cobb Heather Coles Christy Cowan Mark Dixon Alexander Espinoza Lauren Essex Ebraheem Fontaine Jacquelyn Gentes Tracie Gillette Laleaque Grad Sally Guon Craig Huenergardt Jessop Keene Jeffrey Keeny DDS Curtis Kelley Lauren Knecht James Kuperstein John Lally Eugene Lewis III Renato Lisboa Vincent McCormick Matthew Misiurak Drew Mueller Luis Ortiz Jared Peters Deedra Rzucidlo Jakob Sandberg Sasha Savinovich Goekhan Senyer Donna Skaggs Craig Smith Barbara Sullivan James Vaughn Jaiden Wick Kelly Wilson
WWW.TRICLUBSANDIEGO.ORG
5
2011 MEMBER AWARDS, continued MEMBER PROFILE
Capacity crowd at Evolve.
Prez Thomas and Bethany Sotak.
JEFF JOHNSON Nickname: JJ Member since: November, 2009
Status: Married to Cathy Johnson. Occupation: Owner of Milo Johnson Autobody in Escondido. When not training, I enjoy: Family, friends, travel, dining, and golf. Before I became a triathlete: An overweight golfer and couch potato. My first triathlon: Dessert Tri (sprint) in La Quinta in March, 2010. Pre/Post event ritual: Lasagna dinner the night before, burger and beer after
Male: Blair Cannon
Female: Kendra Kaufman
Aquathon Series Champion
Male: Philipp Krebs
Female: Sandi Smith
Triathlon Series Champion
Male: Tim Price
Female: Patti Stockalper
Duathlon Series Champion
Male: Mike Clinch
Female: Erin Hunter
Behind the Scenes Volunteer of the Year
Jim Johnson
Dave Martin Spirit of Tri Club San Diego
Larry Tran
Jim McCann Spirit of Tri Club San Diego
Wendy Harp
President’s Award(s)
Jamie Vanden Broeder, Erin Hunter, John Hill Mike Plumb, Dave McMahon, Wendy Harp
Best New Club Program
UCSD Winter Track Workout
Comeback Athlete
Darrell Steele
Green Athlete
Tim Raye
Volunteer of the Year
Male: Stephen Bannister
TCSD Coach of the Year
Andy Concors
Female: Bethany Sotak
Favorite event/tri: California Ironman 70.3 Favorite segment (swim, bike or run): Run. PR/Best race (or any split time): 1:00:52 @ 2010 Surf Town Sprint Tri is best time, 5:52:38 @ 2011 California Ironman 70.3 is best race.
"IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room
Can’t race without: A carbo load dinner two days before race.
to warm your muscles, prevent injury, allow a deeper workout,
Most embarrassing or disastrous moment: None yet, although I came close to tossing my cookies on a volunteer who was a little too eager to remove my timing chip at the finish line of the Mission Bay Sprint last year.
to your work-out, a great way to reduce stress, or to alleviate symptoms
continued on page 7
APRIL 2012 6
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items
and cleanse the body by flushing toxins. A perfect compliment of long term or new injuries.
")+2!- 9/'! New students, please arrive at leaset 15 minutes early for registration and orientation.
www.BikramYogaRB.com
2ANCHO "ERNARDO
16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
Age Group: M45-49
Open Water Swimmer of the Year
* all dates and events subject to change/cancellation without notice.
”
TCSD CONVERSATION WITH: By Craig Zelent
Linda Rich
“
I recently talked triathlon with the Tri Club’s Linda Rich. Linda is currently one of the TCSD’s bike coaches and she has , y and Natasha worn many other volunteer hildren Bobb dc an gr , hn Jo hats over the years for Linda with her son our club. Please join me as we get to know this great lady. Craig: What was your athletic background before you got involved in triathlon? Linda: Is dancing an athletic background? My grandmother thought it was a good idea to dance, so from the time I was three until age 17, that is what I did, tap and ballet. Then I decided in high school to try out for basketball. Yeppers, all my friends laughed at me. I was short and really very skinny. I made the team, only because I was fast. I know; it is hard to believe I was skinny. I was so skinny I wore six pairs of panties to give me hips. My grandmother bought me suspenders which I wore under sweaters to hold up my skirts.
bike was given to me by a friend who had terminal prostate cancer. He was knocking on heaven's door at a young age. I had a surfer spring suit. The race had been delayed due to The main sport I was heavy fog. Well, I could involved in was eques- and with only see 2 feet in front Maggie Ma e (l) and Te trian, jumpers and equiddie aka B of me so I just swam, iggieboy. tation. I presently have a Holsteiner going straight out. I (German bred) equitation and hunter. I love to heard some men saying "quick, she's over here", ride. In the equestrian sport, men and women I'm thinking some poor lady is drowning so I'm compete as equals, meaning the horse is the swimming faster to get out of their way so they equalizer. could save the poor drowning lady. They were When I first started riding, I got into run- after me. I was way off course. ning. I was good at that once. Craig: How did you get involved in the TCSD? Craig: What do you remember from your first triathlon? Linda: My first tri was the women’s Subaru. I had no idea what I had gotten myself into. My
MEMBER PROFILE, CONT. Best advice: Enjoy the sport and don’t take it or yourself too seriously. My equipment: Wetsuit: Zoot and Xterra Bike: Kestrel Running Shoes: Zoot and Asics Equipment Wish List: Power meter & race wheels. Favorite Thing(s) About TCSD: Where do I start? The beginner meeting convinced me that this is do-able. The many group training oportunities for swim, bike and run are great. The support is unbelievable. I wore the TCSD kit for the first time last year at theCalifornia Ironman 70.3. I couldn't believe how many fellow competitors, volunteers, and spectators shouted out “go tri club” as I went by.
ARTICLE S NEEDED ! Share Your Race Reports and Club Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
Linda: I joined the club after that race, I found out that totem pole legs after the bike leg weren't normal. Jim McCann was President at continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
WE KNOW OUR SPORTS, WE LIVE THEM.
FELT DA $3,999
Olympic Distance Triathlon - 1.5K Swim, 40K Bike, 10K Run Olympic Distance Duathlon - 5K Run, 40K Bike, 10K Run
SPECIALIZED SHIV COMP $3300
SWIM
SPECIALIZED SHIV $1499
The swim will take place in San Diego Bay at BaysidePark in Chula Vista. The swim will be a one-lap swim.
BI IKE
RUN
The bike course will be a challenging and scenic ride that will weave its way through Chula Vista along a scenic, rolling course ending at Salt Creek Recreation Center in Eastlake, Chula Vista.
The run will begin on wide trails overlooking Otay Lakes. It will then continue into the Olympic Training Center and finish at Salt Creek Recreation Ceter. There will be some rolling hills.
WWW.CHULAVISTACHALLENGE.COM
Race Entry Fees: PINARELLO QUATRO $3599
$120 Individual Duathlon $130 Individual Triathlon $175 Relay Discounts - A 10% discount is available to all TCSD members. 683(56($/ 'LVFRXQW &RGH LV ³7&6'´
TC CSD SPEC ECIA I L
Regiister ste s at Pullse Endurrance Sports and avoiid regiis strration fees
20% OFF ANY FELT BICYCLE (VALID TILL APRIL 15, 2012 WITH COU PON ONLY)
1020 A-2 TIERRA DEL REY CHULA VISTA, CA 91910
619-656-5222 www.pulseendurance.com
APRIL 2012 8
Sponsorship opportunities available: 619-656619 5222
Beneficiaries:
WWW.TRICLUBSANDIEGO.ORG
9
TCSD Conversation, continued the time. The club was small. My first Brian Maiorano is coaching me and I volunteer role, really was not something know he has a tough job with me. I I volunteered for. Appointed is more like qualified for the Age Group National it. Jim told me I was taking the little Championships in Vermont. I think it kids activity at the aquathlons. That is some kind of mistake or a joke, meant playing games and bringing prizes but I’m going and I know you all for them. I went all over town begging for will be there to help me. That’s toys and all kinds of little things for the what family is for! kids. I had no idea all they wanted was Craig: What are the bike workouts candy. I love doing anything or taking on like? any challenge the club gives me. I have Linda: The bike workouts are on worked on the 25th anniversary commitWednesday nights at Fiesta Island. tee, wow that was hard work. It was a great d Liz Olsen. We do time trials, hills, bricks and an , ell tch Mi ka Eri da, success. I have been a swim buddy and TCSD, we’re all family. Lin duathlons. Sometimes we will put up cones for handling have stayed with people during the whole skills. Everyone is welcome to those, all levels. swim when needed, usually at the Carlsbad Triathlon. I am on the Craig: Who else from your family is involved in triathlon? Wildflower group, volunteer at races and currently coach the bike Linda: My grandson started triathlon when he was five, when the workouts. IronKids Triathlon was at South Shores Park 5-6 years ago. My Craig: What advice would you share with someone new to the granddaughter is involved. She thinks Andy Concors is the best. sport and our club? He speaks Spanish to her and she laughs. My son, John, is doing Linda: I started this sport in my 50s. My goal is to show people triathlon now. He went to the Pumpkinman Triathlon with me a no matter what your age or ability you can do this sport and the few years ago when a bunch of us went to race. He took care of whole club is here to help you. Everyone has something to offer. my bike and saw how much fun all these over achievers were havYou have given me great advice about taking advantage of coke ing. Not long after that he decided to get into the sport. Andy on the run course (best stuff). Jim Vance has given me advice at Concors and Dean Sprague also helped me at Pumpkinman. At the races and I have called him bad names when he had me going for 25th anniversary party John won the Titanflex bike that Tom a work out on nothing but coffee. I have learned you can do that. Evolve Physical Therapy + Advanced Wellness is one of San Diego’s most progressive, privately owned physical therapy practices. Our advanced, hands-on therapy techniques lead to maximum rehabilitation and restoration of function, as well as prevention of future injury.
Rehab Services We Offer: • • • • • • •
Physical Therapy Acupuncture Body Work & Massage Therapy Injury Prevention Program Posture Evaluation OnTrack ® Knee Brace Customized Orthotics
APRIL 2012 10
Fitness Services We Offer: • • • • • • •
Functional Strength Training Personal Training F3 (Fun, Functional, Fitness)™ Classes Return to Sport Evaluation Acceleration Sports Small Group + Team Training ACL Injury Prevention Program Nutritional Support
11468 Sorrento Valley Rd. Ste. A San Diego, CA 92121 (858) 457-3545 www.kgpt.com “Evolve Your Life, Because You Matter”
Piszkin built. That is the bike that John got started on and loved. His wife called it the “other woman.” That bike was all he talked about and how wonderful it is. Tom leads the winter track workout and it is great. Craig: I recall you were one of the first beneficiaries of TCSD Cares. Please tell us about that organization and how they helped you and others. Linda: TCSD Cares* is the best! Penny Hale and I were the first beneficiaries. Unfortunately, Penny crashed at Oceanside 70.3 and I was hit by a bus. Yeppers. That is right - a bus! The problem is the bus company would like everyone to believe that it was my fault, but nope, not my idea of a good time. I was in ICU at Scripps La Jolla for four days, throwing people out that came to see me. I can’t remember doing it but that is what I am told I did. The whole time I was injured Brian Long called and checked up on me, as did other members of the club. John Cline had an accident last year and received a trainer for his rehab, he couldn’t walk but the doc allowed him on the trainer. We are all grateful for TCSD Cares. The people that are behind that group are good people. *TCSD Cares is a registered 501c3. Donations are tax-deductible. We can provide receipts to anyone who donates money or goods. To make a donation people can go to www.TCSDcares.org, and click on the “donate” button which takes them to a PayPal link. People can also donate by check (payable to TCSD Cares) by mailing to our P.O. Box (P.O. Box 910618, San Diego, CA 92191). Or they can contact Steve at stally@triclubsandiego.org. Craig: What are your favorite benefits of membership in the TCSD? Linda: WOW, I think my favorite benefits of the club have already been covered, except the people I have made good friends with. I couldn’t ask for better friends. I am blessed. The Tri Club is my family! My grandparents raised me and of course they are gone. My sister and I didn’t grow up with one another so we are not close. I love the story of how you proposed to your wife, and I loved hearing how Alex Wong fell in love with his wife. Oh yeah, hide your animals from Thomas Johnson. When I first met him he spray painted my Dalmatian green! We were at a St. Patrick’s Day parade, some members of the club participated in and yes my grandchildren were there. Craig: If you could waive a magic wand over the sport of triathlon, what would you like to change? Linda: What would I change about triathlon, don’t know! I would like everyone to be safe. Craig: What accomplishment gives you the most pride? Linda: The best thing I can say about myself is I hope or I try to be a good person. I love my children and grandchildren and I just want them to be good people and remember we are all the same, and to be the best they can be and be good to other peocontinued on page 23
WWW.TRICLUBSANDIEGO.ORG 11
I Can See Clearly Now A Tale of Fiction
SPONSORS OF TCSD MULTISPORT
by Barbara Javor
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101, Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
I was sure I was dead. A dense, smoky fog bathed everything around me, revealing only shadows and indistinct shapes. I couldn’t move or utter a sound under this shroud of near darkness. Where am I and how had I died? Soon I sensed something warm and moist on my face and hands. Two dogs were licking me— two of my dogs that had died a number of years earlier. Three cats walked across my torso, rubbing against me while purring. I recognized
them too as my pets that had died in years past. The animals were barely distinct from the charcoal gray mists that swirled around me. They say that pets cross over Rainbow Bridge when they pass and become whole and healthy again, waiting for their humans. I must have crossed over Rainbow Bridge too. Now I had no doubt I was dead. A surge of emotion upwelled in me–happiness to see my pets again, sadness that I wouldn’t see my husband, Ryan, and our four-year-old son again, and a sense of loss because I never finished what I wanted to do in life. In the wake of that wave of emotion, something around me changed. The colors of my pets grew a shade lighter and their outlines more distinct. The gray fog remained but seemed a little less
2012 SO-CAL YOUTH TRIATHLON RACE SERIES Powered by Triathlon Club of San Diego
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 13
BRAND NEW! USA Triathlon-sanctioned youth triathlons for kids 7 to 15 years old 02% 2!#% #,).)#3 s '2%!4 02):%3
APRIL 2012 12
gloomy. Again I pondered where and how had I died. As if they could hear my thoughts, the dogs tugged my wrists, beckoning me to follow. Some sort of energy moved me. I saw myself clad in a wetsuit and latex cap while walking down a boat ramp to a lake with the dogs and cats. Gazing at the people around me, I realized I had been racing in a triathlon. Did I drown? I entered the water and bobbed for a while, buoyed in the neoprene wetsuit. Nothing happened. No, I must not have drowned. I left the water and walked up the ramp in the fog, the two dogs and three cats trotting next to me. I entered the transition area, found my bike, and slipped off my wetsuit. I wheeled the bike to the exit where an otherworldly energy propelled me, the dogs and cats still at my side. The vision of my ride changed to another scene soon after I entered the course. While I was pedaling, another competitor lost control of her bike. In a brief moment I saw her front wheel on a collision course with mine. In the last fraction of a second I cut hard to the left, and my wheel hit a sharp ridge in the pavement. I fell hard, knocking my helmet on the pavement. The other rider kept cycling.
I don’t know how long I lay on the side of the road. After awhile the dogs resumed licking my face and the cats rubbing against me. Nobody stopped. Nobody seemed to notice me in the smoky mist—that is, until Ryan pedaled by. He stared at me on the ground but kept riding. “Ryan!” I tried to shout, but I had no voice. A surge of anguish coursed through me. Again, after the flood of emotion, the world around me grew a shade lighter and the objects a bit more focused. Snippets of memory came back to me. Ever since Ryan’s accident two years ago, our marriage had hit some bumps. He had been working late that night and had lost control of his car on his way home. I had been supportive during his recovery, and decided to become a triathlete like him so we could run and bike together. He often complained I was too slow for him. Still, I tried. That’s why I was in this race. To see him ride by and not stop to help … how could he? Because I’m dead? A few moments later Mary rode by. Like Ryan, she looked at me on the pavement but didn’t stop to help. “Hey!” My yell was a deathly silent plea. Mary and I had been jogging partners, but about two years earlier she inexplicably refused
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2012 SO-CAL YOUTH TRIATHLON RACE SERIES
s April 15 – Bonelli Park Youth Tri
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I CAN SEE CLEARYLY NOW, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
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to have anything more to do with me. I didn’t know if I had offended her somehow. About a year ago I started seeing her jogging with a baby stroller, but she veered away any time she saw me. I never learned if she had a boy or a girl, and I didn’t think she was married. She had simply become a stranger. I felt the dogs tugging at my wrists, urging me to continue my ride. I mounted the bike feeling woozy, and returned to the transition area. I guessed I hadn’t died while bicycling. I donned my running shoes and started the last leg of the race with my pets trotting next to me. The gray mist swirled in dizzying patterns. I stumbled like a drunk a few times trying to focus on the fuzzy scene before me. Before long, my toe caught on a rock in the trail, I fell hard, and my world turned into a cloudy night. It took awhile for the atmosphere to brighten from a charcoal gray to a steely hue, and from pea-soup fog to gossamer mists. A steady parade of running shoes pounded past where I lay. When I looked up, I saw Ryan running by, staring at me on the ground. When he didn’t stop, a surge of anger boiled in me, and with the emotion came a new clarity in my surroundings. I still couldn’t move, hear, or speak, but
shapes and objects grew brighter and more distinct. Mary ran a few paces behind Ryan. She stared at me but said nothing. Something clicked inside me. It had started two years ago with Ryan’s accident around the same time Mary dropped me as a friend. Ryan’s crash wasn’t on the route between his office and our home. He told me he had stopped to drop off some documents at the home of one of his clients that evening. Who was the client— was it Mary? A raging desire to learn what happened that night filled me. The dogs and cats seem to sense what I wanted, and they tugged me. Somehow we left the triathlon. In a blink I was waiting outside an apartment building under the cover of shadows in the dark night two years in the past. A filmy haze distorted everything except the two figures descending the stairs to the sidewalk— Ryan and Mary. He gave her a passionate kiss before he entered his car. I tried to scream, but to no avail. My anger imbued the image with clarity and sharpness, but I couldn’t react. I couldn’t move, I couldn’t yell, I couldn’t do anything—I was dead. My dogs and cats started to walk away, but continued on page 16
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APRIL 2012 16
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I CAN SEE CLEARYLY NOW, continued they turned to look back. I could sense them communicating with me. Are you coming too? They didn’t tug me this time, and I was stuck where I lay. I saw them fading into the dark mist, along with them their hollow voices. Are you coming too … coming too … coming too? You can’t leave me now. No, don’t go! Panic enveloped me. I channeled all my corporeal strength to call them back, but they kept walking away. “Nooooooo!” “She’s coming to,” a woman said. “She’s coming to, a man’s voice repeated. My eyelids fluttered as the world changed from dark fog to sunlit sky, from silence to human voices. I looked up and saw two paramedics kneeling beside me. “You took quite a fall and banged your head,” the woman said as she wiped my face with a damp cloth. “It knocked you out cold. Don’t try to move. We have you strapped to a body board in case you have a neck or back injury.” “One, two, three, lift,” the man said as they loaded me into the ambulance. “We’re taking you to the emergency room.”
I blinked several times, wiggled my fingers and toes, and heard my voice ask a few questions. In spite of a pounding headache, I smiled. I was alive! After a battery of x-rays and tests, a few hours later I learned no bones were broken, and that I had a concussion from my falls. Ryan left our son with my parents and came to the hospital. He acted concerned and attentive, but I still had vivid memories of him in the scenes I experienced when I was dead. I wanted to ask him about everything, but the emergency room corridor offered little privacy. “Didn’t you see me on the ground when I crashed the bike and when I fell while running? I thought I saw you passing.” He raised his eyebrows and opened his mouth before he spoke. “No, I was ahead of you in the race. I didn’t know.” I knew by his expression that he hadn’t seen me. Watching him go by had been a figment of my imagination. But what about Mary and him? continued on page 22
RACE REPORT: Desert Triathlon - International Distance Ben Hunkins Age Group: M30-34 Originally I wasn’t going to sign up for the Desert Triathlon, but I had a few friends racing and thought it would be good practice for the Oceanside 70.3 that I’m racing at the end of the month. So I signed up and made travel plans with my buddy and fellow TCSD member, Tim Kadel. Tim picked me up Saturday am and we headed toward La Quinta. Upon arrival, the first thing we did was head for the expo to pick up our race numbers and packets. After we checked in, we unloaded our bikes and went out for a ride to preview the bike course. The course was really flat and appeared to be a fast one. Then we headed over to our hotel and hit up the jacuzzi for a little bit and met some interesting people from Canada! Our buddy Chris Larosa was staying across the street with his girlfriend and we had dinner reservations at an Italian restaurant. Dinner was awesome, except for Tim eating all the free garlic bread, haha! After dinner, all of us headed
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back to the jacuzzi to chill out a little bit more, then we crashed out for the evening. Sunday morning, Tim and I arrived at the race site, Lake Cahuilla, just in time to set up in the transition area and have a little time to relax before the race. My age group was the second wave, right after the elite group. I was stoked on the swim, it was fresh water, so no need to contend with current direction or wave sets. They blew the horn and my age group took off! Overall I was happy with my swim (24:26) and bike (1:04:33, average 22.30 mph), I feel like I gave up a ton of ground up on my run (49:52, pace 8:18), but that’s how it goes sometimes. My recent bike fitting made a huge
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SAFETY FIRST:
Courtesy of www.bicyclesafe.com/
How to Not Get Hit by Cars The Rear End
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You innocently move a little to the left to go around a parked car or some other obstruction in the road, and you get nailed by a car coming up from behind. How to avoid this collision: 1. Never, ever move left without looking behind you first. Some motorists like to pass cyclists within mere inches, so moving even a tiny bit to the left unexpectedly could put you in the path of a car. Practice holding a straight line while looking over your shoulder until you can do it perfectly. Most new cyclists tend to move left when they look behind them, which of course can be disastrous. 2. Don’t swerve in and out of the parking lane if it contains any parked cars. You might be tempted to ride in the parking lane where there are no parked cars, dipping back into the traffic lane when you encounter a parked car. This puts you at risk for getting nailed from behind. Instead, ride a steady, straight line in the traffic lane. 3. Use a mirror. If you don’t have one, get one from a bike shop or an online shop right now. There are models that fit on your handlebars, helmet, or glasses, as you prefer. You should always physically look back over your shoulder before moving left, but having a mirror still helps you monitor traffic without constantly having to look behind you. 4. Signal. Never move left without signaling. Just put your left arm straight out. Be sure to check your mirror or look behind you before signaling (since a car passing too closely can take your arm out).
The Rear End,. prt 2
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A car runs into you from behind. This is what many cyclists fear the most, but it's actually not very common, comprising only 3.8% of collisions. However, it's one of the hardest collisions to avoid, since you're not usually looking behind you. The risk is likely greater at night, and in rides outside the city where traffic is faster and lighting is worse. The three cyclists killed when hit from behind in Austin in 96-97 were all riding at night, and at least two of them didn't have lights on their bikes. The best way to avoid getting Rear-Ended is to ride on very wide roads or in bike lanes, or on roads where the traffic moves slowly, and to use lights when biking at night.
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How to avoid this collision: 1. Get a rear light. If you’re riding at night, you absolutely should use a flashing red rear light. Bruce Mackey (formerly of Florida, now head of bike safety in Nevada) says that 60% of bike collisions in Florida are caused by cyclists riding at night without lights. In 1999, 39% of deaths on bicycles nationwide occurred between 6 p.m. and midnight. [USA Today, 10-22-01, attributed to the Insurance Institute for highway safety] Bike shops have red rear blinkies for $15 or less. These kind of lights typically take two AA batteries, which last for months (something like 200 hours). I can’t stress this item enough: If you ride at night, get a rear light! 2. Wear a reflective vest or a safety triangle. High quality reflective gear makes you a lot
more visible even in the day time, not just at night. I had a friend ride away from me while wearing one during the day, and when she was about a quarter mile away, I couldn't see her or her bike at all, but the vest was clearly visible. At night the difference is even greater. Bike shops have vests and triangles for $10 to $15. Also, when you hear a motorist approaching, straightening up into a vertical position will make your reflective gear more noticeable. 3. Choose wide streets. Ride on streets whose outside lane is so wide that it can easily fit a car and a bike side by side. That way a car may zoom by you and avoid hitting you, even if they didn’t see you! 4. Choose slow streets. The slower a car is
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Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
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COACH’S CORNER: SPONSORS OF TCSD NUTRITION
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Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com continued on page 22
APRIL 2012 20
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As a fit female, you work smart, play hard, have fun challenging your body and recognize that nutrition is important.
By: Jenna A. Bell, PhD, RD courtesy of PowerBar
Fueling Strategies for the
When you exercise, you may be contemplating your first or fifth physical challenge — whether it’s a 5K, three-day walk to support a cause or an Ironman — you are discovering and cultivating your inner athlete. Similar to how you live your life, you strive to find balance. Each day you weigh your options to achieve your nutrient needs, meet the demands of your workouts and nourish your soul. Here are three ways to help you fuel your inner athlete while maintaining that fine balance.
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1. Variety is the Spice of Life As a fit female, you recognize that food is fuel. Food provides the nutrients necessary to get you through your workout, support your nutritional needs and supply your day with ener-
Fit Female gy.(1) That said, you might also realize that food should be enjoyed and really, a variety of food is the spice of life. By consuming a varied diet, you will accomplish all of these goals. The 2010 Dietary Guidelines for Americans encourages us to build a healthy eating pattern by consuming a variety of fruits and vegetables every day, eating whole grains, choosing fat-free and low-fat dairy, enjoying an array of protein foods, such as seafood, lean meats, poultry, eggs, beans, peas, nuts and soy products, and focusing on better fats, like polyunsaturated and monounsaturated fats.(2) Consider these tips to add variety to your diet and life: Venture into unchartered territories... in the supermarket. Pick up a food that you haven’t cooked with before and find a recipe to create a quick and easy meal with it. For example, if you rarely prepare parsnips, buy one and find a new recipe online to serve it up! ’Tis the season. Shop for foods in season.
Don‘t say no. Avoid eliminating entire food groups from your meal plan. If you don't drink milk, don’t say no to yogurt or lowfat cheese! Switch your protein. Swap steak for seafood, try lean ground turkey instead of ground beef, top a grain with unsalted nuts or beans instead of meat, see what you can do with tofu or even complement greens with a poached egg. Mix and match your foods with alternate protein sources. Have good taste. Healthy food doesn’t need to be bland. Try adding fresh herbs and spices to add zing to a vegetable stew, flavor a brown rice dish with parsley and mint, use mustard seed on chicken breast or chop fresh basil for a tasty tomato sauce.
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2. Mind your Vitamins and Minerals There are several nutrients that are especially important to athletic women. Achieving an adequate intake of iron, calcium and B vitamins will help the fit female maintain her performance and a healthy body. Because these nutrients are so important, you’ll find food options that support a women’s healthy lifestyle. For example, Iron Girl™ energy bar by PowerBar® provides 40% of the Daily Value (DV) for Iron, 20% DV for calcium and for B vitamins: 45% DV riboflavin, 35% DV niacin, 40% DV vitamin B6, 20% DV folate and 25% DV pantothenic acid. Here's why these nutrients are remarkable: Iron: Low iron stores is one of the most common nutrient deficiencies seen in athletes, especially women.(1) Iron helps carry oxygen around the body and to working muscles. If you have insufficient iron stores, it can cause fatigue and negatively impact performance — during your workouts and your day. Calcium: Most women understand that calcium is important for bone health. Without adequate calcium and vitamin D, there is an increased risk for low bone mineral density and stress fractures. Calcium also plays a role in muscle contraction, nerve activity and blood clotting.(1) B Vitamins: B vitamins help convert food to energy. Adequate intake of B vitamins is important to ensure optimum energy production and the building and repair of muscle tissue.(1)
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3. Eat for your Exercise Running on empty will likely lead to a short, slow jog. The experts assert that a pre-exercise meal will improve your performance.(1) Before you tie your laces, clip-in or start an exercise class, give your body the fuel it needs to get you through your workout. Choose foods that are moderate in protein, low in fat and fiber to minimize gastric distress, and focus on foods that are high in carbohydrate to provide you lasting energy. It can be as simple as an energy bar, peanut butter and jelly sandwich or fruit and low-fat yogurt a couple of hours before your exercise bout. Include hydration in your pre-exercise plan as well: have 14–20 fluid ounces about 2–3 hours before you get started.(1) By making nutrition part of your plan to lead a healthier continued on page 22
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COACH’S CORNER, continued SPONSORS OF TCSD
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
lifestyle, your finish-line dreams and fitness goals can be realized and enjoyed with good health. Iron Girl is a trademark of World Triathlon Corporation, used under license. References: 1. Nutrition and Athletic Performance. Medicine
& Science in Sports & Exercise. 2009; 41(3):709–731. 2. U.S. Department of Agriculture and the U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2010 Policy Report. Last Accessed 2/10/11: http://www.dietaryguidelines.gov.
I CAN SEE CLEARLY NOW, continued PROFESSIONAL SERVICES
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MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 23
APRIL 2012 22
My doctor wanted me to spend the night in the hospital for observation. My family came to visit early in the evening, and I had to wait until my parents left with my son to speak to Ryan alone. For a few minutes we made small talk about the race and my recovery. All the while I was dying to know the truth—the dying part was almost literal. Without preamble, the words tumbled from my lips. “Tell me, Ryan, did you father a boy or a girl with Mary.”
Before he uttered a single word, I could tell from his immediate reaction what the truth was. I could see clearly now. I closed my eyes. I heard Ryan’s voice as the pain meds dulled my headache and lulled my senses. I locked in the fresh images and memories of my former dogs and cats that visited me today. I surrendered to sleep knowing tomorrow would be the first day of the rest of my life. I had plenty to accomplish, I knew who would accompany me on that journey.
SAFETY FIRST, continued going, the more time the driver has to see you. I navigate the city by going through neighborhoods. Learn how to do this. 5. Use back streets on weekends. The risk of riding on Friday or Saturday night is much greater than riding on other nights because all the drunks are out driving around. If you do ride on a weekend night, make sure to take neighborhood streets rather than arterials. 6. Get a mirror. Get a mirror and use it. If it looks like a car doesn’t see you, hop off your bike and onto the sidewalk. Mirrors cost $515. Trust me, once you've ridden a mirror for awhile, you’ll wonder how you got along without it. My paranoia went down 80% after
I got a mirror. If you’re not convinced, after you’ve used your mirror for a month, take it off your bike and ride around and notice how you keep glancing down to where your mirror was, and notice how unsafe you feel without it. 7. Don’t hug the curb. This is counter-intuitive, but give yourself a little space between yourself and the curb. That gives you some room to move into in case you see a large vehicle in your mirror approaching without moving over far enough to avoid you. Also, when you hug the curb tightly you're more likely to suffer a right cross from motorists who can't see you.
RACE REPORT: Desert Triathlon, continued difference, and I have to say thanks to Dean Sprague at PedPowerPerform Lab. I was flying on the bike! It was my first time at the Desert International, and my first International distance. I will definitely be back next year to PR!
TCSD won the club championship beating out all the other triathlon clubs that competed. It was cool seeing all my friends from TCSD tearing it up out there. If you haven’t been to this race before I highly recommend it.
TCSD Conversation, continued ple. During the late 60's I was one of the peace activists and marched for racial equality. I really think a lot we did back then has been lost. 2009 was not a good year for me. In January I found out I had a tumor in my colon that had grown into my appendix. Of course, as we all know when a tumor crosses two organs, it is not good. Well, I lucked out. It was triathlon that helped my recovery. Then the good old bus hit me. Triathlon once more helped me recover. If I had not been in good shape prior to the illness or injury the recoveries would have been long. Last year six weeks prior to Oceanside 70.3, I fell and fractured my pelvis. I decided to race anyway. It was painful. Every time I put my right foot down on the bike pedal pain shot up. I looked forward to the coke on the run. If it hadn’t been for my coach, Brian Maiorano, I wouldn’t have finished. He stayed with me for most of the run. James Ismailoglu caught me at the finish and the two of them took me into the medical tent.
Craig: What do you do for a living? Linda: I am a nurse case manager for Southern California Physicians. Prior to that I was an oncology nurse. I really want to be a stand-up comic. I love to make people laugh! There is nothing as funny as the original Saturday Night Live and the Not Ready for Prime Time Players. Craig: What are your future goals in triathlon? Linda: To do the very best I can at the Nationals, and some day qualify for something really big and be fast on the run again. Craig: Linda, thank you for sharing your story with us. You really add so much to the Tri Club in many ways. That bus was totally over matched by you! Good luck at Nationals. I know you will make us proud! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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TCSD BIKE & WHEEL CASE RENTAL PROGRAM
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner. Our Center Specializes in:
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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. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions,contact Bob Rosen brosen@triclubsandiego.org
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You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
www.trainingbible.com
professional running, cycling and multisport coaching vo2 max testing underwater video swim stroke analysis
Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
- Get coached real-time. - Free training plans from the pros. - Easy heart rate based training. - Track and share progress.
What Pushes You.
Training Intelligence.
Pear Square One
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