INSIDE THIS ISSUE
APRIL 2018
How To: Transition TCSD Contacts Board Members
1 3 4
New Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
SAVE THE DATE APRIL CLUB MEETING Sunday, April 8th Special Guest
LIONEL SANDERS presented by Babbittville Radio Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587
HOW TO:
APRIL TCSD EVENTS
It’s said that there are really four sports in triathlon – swim, bike, run, nutrition. Anyone looking for triathlon tips or advice on how to train will surely be told to train for those four, which is logical, as nutrition is a key element for training and racing success; but if an athlete breaks down the actual event, there are two very important parts of any triathlon race that should not be forgotten in training – those are T1 and T2, the triathlon transitions.
FASTER TRIATHLON TRANSITION
A smooth triathlon transition will not only prevent an unnecessary heart rate spike, it also means free speed! In a sport where speed is hardly ever free, here are some triathlon transition tips that only cost a few minutes’ worth of time:
MAKE TRANSITIONS A SPECTATOR SPORT
Although the swim and bike portions of a triathlon might lack in entertainment value, you can learn a lot by simply making time on a weekend to be a spectator. By watching what other
4 5
TCSD Conversation Coach’s Corner - Swim
7 13
News athletes do and don’t do in transition, you essentially will learn from other people’s mistakes! How do other athletes set up their transition area? Who does what to get in and out the fastest? Who appears to be losing time and why? What gear, triathlon clothing, equipment seems to cause the most delay for athletes? Setting aside a few hours each season to observe a race transition can give you plenty of insight into what might or might not work for you, and you'll most probably have a blast cheering on the athletes too!
USE EACH OPEN WATER SWIM AS T1 TRANSITION PRACTICE One of the most stressful parts of any triathlon can be the swim exit. Your body goes from being horizontal to standing up, the anti-fog you used has blinded you, and you have to make the everimportant decision of where to take off your wetsuit, before or after the timing mat. Before means a slightly longer swim time, after means a longer transition and possibly a longer race time, as dry wetsuits are more difficult to remove. By using every open water swim training as an opportunity to practice how and how quickly to remove your goggles, swim cap and triathlon wetsuit, you'll save yourself useless stress and potentially wasted time on race day.
PRACTICE! PRACTICE! PRACTICE!
Proper planning prevents poor performance, continued on page 6
APRIL 2018 2
APRIL 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 SOCIAL FUN
TRI ESSENTIALS
TCSD BEGINNER RIDE
Wednesday, April 18th 5:30pm
Monday, April 16th 6:00pm
Sunday, April 29th 8:00am
TCSD socials just keep getting bigger and better! Moving to a new location for some great food and drinks. (Don't worry they offer sodas too.)
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: Leucadia Pizza (UTC) 7748 Regents Rd San Diego, CA 92122 map: http://tiny.cc/q9hlry
Schedule of Events: 8:00am Bike Q&A and safety talk 8:30am Wheels roll
Let's meet up - share our races talk about what's to come and have a great time. We do have some fun raffles this time ... make sure you're there!
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
Location: Ballast Point: Miramar 9045 Carroll Way San Diego, CA 92121 map: http://tiny.cc/jls0ey
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: Mikael Eriksson and Craig Zelent w/Guto Antunes
Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
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
TCSD APRIL TRIATHLON - OFFER 3 COURSES: AQUABIKE, DU, AND TRI Date: Sunday, April 22 Location: Fiesta Island, Transition will be immediately to your left upon entering Fiesta Island (we are no longer near the middle)
Schedule:
Format:
5:00am Island Closes (set up volunteers needed) 6:15 am Check in and Transition 6:50 am Course Talk 7:00 am Race Start
Triathlon: S700m, B20mi, R3mi Duathlon: R1.5, B20mi, R3mi Aquabike: S700m, B20mi
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
WELCOME NEW TCSD MEMBERS
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Kevin Adams
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
Terry Alexander
TCSD Board of Directors
Scott Allen
TCSD Board Advisor
Nikki Bigonger
TCSD Mentors
bod@triclubsandiego.org Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
Kerry Brady Marc Buinaguidi Morgan Burnett
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Sabrina Coble
Dean Rosenberg
coaches@triclubsandiego.org
Rebekah Cranor
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
Ronald Cummings Chuck Davenport Andrew Deddeh Robert Di Pietro Eduardo Dominguez
Expo Coordinator (760) 214-0055
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Stephanie Ertzberger
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Cody Franz
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Michael Gladstone
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Leya Gutierrez
Race Director, Duathlon
Jay Weber
Adam Hall
Race Director, Triathlon
Jennifer Hamlet
Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Bristol Hartlage
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
Alice Hebert Clark Henson Jaimie Hilton Kayla Howard-Anderson
Track Coach, UTC (Spring/Summer) Bill Gleason
Chih-ping Hsu Ryan Huddleston
Volunteer Coordinator
David Kerr
Youth Team Coach
Judi Carbary
Richard Konopasek
Web Administrators
Fontaine Shu
Mark Laurent Christopher Livoni continued on page 5
APRIL 2018 4
gleasoncoaching@gmail.com
Mark Alfaro
events@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
WELCOME NEW TCSD MEMBERS, cont. Clement Maestri David Marcus Mike Martin
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Benjamin Mata Paul Monk
NEWLEY ADDED OR CHANGED WORKOUT
Dennis Murray
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Amanda Onken
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)
Troy Owens •
Location: 800 Nautilus St., La Jolla.
staci pappazi
Tuesday 6:00 AM Pannikin Bike Ride
•
Gene Patten
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad 6:15 PM
Location: Tamarack Beach.
•
Track Workout at Torrey Pines High, Coached session San Diego.
•
Location: 3710 Del Mar Heights Rd.,
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: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
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.
•
Ty Samifua Ryan Sanders Connie Scarville Paul Schmeling
Location: La Jolla Cove.
6:00 PM
•
Whitney Roline Joseph Ryan
6:30 PM
John Shannon Naomi Shibata
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Location: 800 Nautilus St., La Jolla.
Jonathan Shoop Melissa Strong
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Andy Sweet
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
5:30 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
•
Monika Szeszel •
Coach: Ian Kelly.
Coach: Bill Gleason.
Felicia Tican Marc Trahand
Friday 6:30 AM First light ocean Swim 5:30 PM
Bob Palmatier
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Javier Velazquez-Muriel
Location: La Jolla Cove.
James Wampler
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
Cathleen Watson Marisa Weinstein Audrey Whitelock Chuck Wilson
* Refer to the Club’s website/calendar for additional workouts and latest information.
Jimmy Zhu
WWW.TRICLUBSANDIEGO.ORG
5
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.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
APRIL 2018 6
THE ONE BOOK EVERY TRIATHLETE NEEDS By long time TCSD member and volunteer, Ian Kelly You’ve trained, you’ve got the equipment, you’ve got the cool kit... now, how do you put it all together for a great race?! Here’s your answer!! DON’T GET NAKED IN TRANSITION offers answers to the basic questions new athletes have about how to race and offers experienced athletes ideas on how to become more efficient racers. Written in a conversational and easy-to-read, this book guides athletes to understand triathlon as a single endeavor with three closely related activities. In detail: ■ Two editions (Color, Black & White) ■ High-quality printing with century binding ■ 204 pages with 75 illustrations
60 principles covering every aspect of training and racing ■ Available from local triathlon shops ■ Available online through amazon.com, createspace.com, and others ■ Special on-demand production with highly competitive pricing for retailers. ■
Need more information? Ian Kelly ikelly@palomar.edu (619) 890-3201
About the Author Ian Stuart Kelly, self-described “poster-child for what not to do on race day” for his first race, has more than a decade’s experience working with new triathletes. Ten years and dozens of races later, Kelly works with beginner athletes and is historian for the Triathlon Club of San Diego. He holds USAT elite and age-group official credentials. A personable presenter, he is an excellent addition to your expo or store events.
HOW TO: TRANSITION, continued this is equally true in swim, bike and run training as it is for triathlon transitions. Transition practice should be a part of every bike and run workout, not just during brick sessions. Taking a few moments to set up your run gear before you go ride so that you can roll in and practice the bike to run transition is not always fun, nor what any athlete really wants to do after a long bike session, however, the value added is huge as
each step of T2 will become automatic. The same goes for T1. Simply putting your helmet, sunglasses and bike shoes beside your bike so that you can practice before each ride will assure you don’t misstep on race day, especially since you saved time and hassle by having quickly removed your wetsuit! Triathlon transitions are very much a fake it ‘till you make it part of the sport!
TCSD CONVERSATION WITH: By Craig Zelent
Guto Antunes
”
“
I had the opportunity recently to talk triathlon with TCSD member Guto Antunes. I think you’ll enjoy getting to know this great guy who has learned to balance family, a challenging career in the banking industry and a challenging career as a professional triathlete.
What was your first triathlon like? Guto: Oh man... Seems like yesterday! It was the 2000 “Trofeu Brasil de Triathlon” (Brazilian Triathlon Trophy) in Santos, Brazil. I didn’t have any specific equipment (no wetsuit, a simple bike and heavy running shoes.) I suffered like hell. But that day I discovered that I like to suffer and still have fun. I just wanted to finish the race to say “I did a triathlon” for my friends and family. I was in my early 20’s, so my friends were calling me to go party and asking why I was doing that and losing my life. At that race, I crossed the finish line and the got the answer. I
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Craig: What was your athletic background before triathlon? Guto: Since I was very young, my parents gave me the opportunity to study at a school (Colegio Santo Americo) that allowed me Guto cooling off to experience a bunch of sports like soccer, basketball, swimming, track & field... You know, Brazil is a very different country compared to the U.S. We grew up playing soccer, so mainly that was my “A” sport. But I didn’t like to be involved on team sports. I was a very selfish boy. I had to discover a sport where training and racing results would rely on my own efforts. Triathlon came late in my life once my father couldn't afford all the equipment that I needed for the three disciplines.
SPONSORS OF TCSD
on - 2007. at Brazilian Trophy Triathl was so happy and felt so accomplished. After the race I was heading back to the hotel and heard my name being called to go to the podium. I said: “What???” I was fifth overall in the age group division. From that moment on, I was hooked! Embracing the suck made me feel like home.
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
What was your business career like during your early days of triathlon? Guto: Before being a pro triathlete, I was studying business administration and got an internship job at a bank (trading floor), dealing with FX Derivatives. At that time, I gave up training for a while, I thought it would be impossible to cope with everything. It was a VERY stressful job, I could win/lose millions in the blink of an eye. One day I left the office stressed and feeling empty. I remember saying to myself, “I’m done.” I was heading home and had a “deja vu” about my first race. Training and racing made me feel less stressed and happy. I needed that again. So I started training very early in the morning for 1:20 hours, only to lose weight again. I per-
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
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.
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 continued on page 9
APRIL 2018 8
ceived that working out in the morning made me feel less emotive while dealing with stressful situations at work. After a month, I started swimming to leave my stress in the water and started going after work to get back home happy and fresh!
What was the process like to become a professional triathlete? Guto: That’s a great story. After I started training again, everyone (work partners, family, friends) was saying I was crazy (at that time, I think I was the only financial market guy to have that hectic training routine). They were always asking, “Where do you wanna go with all these crazy trainings, boy? It’ll be bad for your banking career.” But one day I was running and felt a hard pain in my right toe. I had a terrible ligament injury and have surgery. My dad went with me for the final appointment, and I heard from the doctor that probably I would never run again in my life. I was devastated. I got into my dad’s car and cried like never b e fo re.
on we started to train very hard. I wasn't running much (as the doctor predicted, I had a lot of pain). Three months after the surgery, I said to “Miro” that I would go for one of the main draft legal races in South America (2004 Caioba International Triathlon). He said that probably I would not be able to finish it (due to the foot/toe pain). Right after crossing the finish line I’ve called him, crying like that day in the car with my dad: “Miro, we won overall dude!!!!” To our surprise, I won the overall sprint distance event (only for age groupers) and got my federation allowance to race as a pro.
From the short time I have known you, it sounds like you led a double life during your early years as a professional triathlete. You kept your business career in one corner and the triathlon world in another corner and neither world knew the other existed. When and why did you finally start letting your colleagues at work know about your triathlon life and vice versa? Guto: Yes, you're right. I was
afraid of my boss saying I wasn't into the banking career and my sponsors in triathlon pretending that I did not need the money to race because I had another job. You know, there’s a lot of prejudice on both. So I kept the “secret” only for close friends. One day I had a bad race because I was very tired from work travels, and my . wife said, “It’s not fair, you lon, 2006 bu Triath li a M a c ti u á have a real life story and nobody knows the N t a e finish Third plac He looked at me and truth! You need to tell them! You have such an said, “Nobody can tell you’re not running again! inspiring overcoming story!” I was still conYou'll do it even if you have to go crawling to cerned, but decided to follow her advice (girls the finish line, but you'll do it. Stop crying and are always wiser than the boys!). I called one fight.” That was a wake up call. A week after of the main triathlon media groups in South the surgery, I went after my coach at that time America (Mundotri.com) and told the publisher and long time friend (Ademir Paulino - “Miro”) the truth. He made me the cover magazine guy and asked, “Miro, do you think I can go pro?” telling my story: “The Triathlete in a Suit - Find He didn't hesitate, “If there's someone I ever Time to Train!” knew that can do it, that's you.” From that day
To my surprise, I never received so many the 2010 World Championship in Clearwater, messages, phone calls and interview requests. FL. The road to get the spot was rough. It was I became the local hope that, even with a hec- one of the most hectic moments of my banking tic working life, you can reach your 70.3 Iron career, and I was man World Cham pi on ship - Clearwater sports goals. , FL 2010.
What have you learned over the years by balancing family, career and triathlon? Guto: That they all need to work
Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
together! I discovered that being a triathlete made me a better banking professional and also a better husband and father. I can see things faster and wiser, not lose time with those emotional riots that we have to deal with when not training. Obviously, the opposite is also true, My banking job taught me a lot how to respect and fix my limitations. I always say that probably I found the Greek’s concept of “Source Mind, Source Body” applied to a real life.
What have been some of your most gratifying accomplishments as a professional triathlete? Guto: For sure, being a world ranked 70.3 Ironman pro triathlete and being able to race
SPONSORS OF TCSD
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com PedPowerPerform Lab
not training for a half distance event. My coach (Alexandre Blass) and I decided to race just two weeks prior to the event. Going to the WC was my continued on page 10
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. 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.
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
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.
longtime dream, more than going to the Olympics (especially because the 70.3 distance is not part of the program). But I knew there were better athletes to get the three Brazilian spots.
The day before the race What is one of was a mess. My your most wife missed her c r a z y plane and I went triathlon to the airport at travel sto11pm to get her. I ries? did not sleep Guto: The much, and the zipfunniest was per on my wetsuit the first broke five minutes time I came before the race to race in started. I had to the USA. It borrow one from a iza. was 2006 nio and Lu to n spectator. A , n re d il and I had udia and ch That race I faced rs; wife, Cla e tt a a sponsor from LA who M y il Fam all my fears. I was told me I had to come to race the Malibu above the “red zone,” Triathlon (they were the main sponsor for the physically and emntally for the whole race. I race). The problem is that I had just started a was fifth in a very tough international field new banking job and couldn’t take vacations to (2010 - 70.3 Ironman Brazil). When I crossed travel (at that time there was only one 24 hour the finish line, I was completely dizzy and did flight from Sao Paulo to LA!). So I left the bank not realize I was the third Brazilian. Somebody on a Friday at 6pm-ish, sat in three-hour traffic came and said: ”You got the WC spot!” It jam to the airport and almost missed the fight. seemed like a dream. I collapsed to the ground I had a connection at NYC (JFK Airport) and my and my wife came along. That was the best hug flight got delayed to the gate! So I had to run ever. Both of us, crying and happy. She O a one mile dash to not miss the plane n the bik e, Brazil asked me, “How are you feeling, you connection. I arrived ian Trop hy Triat got it!!!” I just had the strength to hlon - 2 007. hug her very tight and say, “Honey, we did it. We are in the World Champs!!!”
How has your wife, Claudia, helped you realize your dreams? Guto: She loved me since day one. MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
continued on page 13
APRIL 2018 10
Antonio (three-years-old), understand that we can face any challenge and be successful, doing it our own way. That will be the best legacy I’ll leave for them.
Claudia helped me understand the ghosts and fears I face everyday while dealing with that dual life. And getting the kids involved to understand that dad is not a superhero, just a guy that dreams big and fights for it day in and day out. I really hope that my daughter, Luiza (six-years-old) and my boy
in LA on Saturday, 2:30pm and had to go straight to the pro meeting, but MY BIKE DID NOT ARRIVE! I told my sponsor that I would give up and only watch the race, that stress was too much for me. But he came up with a plan: Get me to Agoura Hills, rented a bike and all the necessary equipment. So there I was, at 7pm renting a bike that wasn’t set for my bike fit and going to the hotel to sleep. At 3am my phone rang, and I thought it was my ride to the race site. The hotel receptionist said: “Sir... There’s a bag... a big bag for you here”. I said, “MY BIKE”! I went down, assembled it and left (late). Got into T1 almost by race start time (Malibu is famous for its pre-race traffic jam) and as soon as I arrived at the start line, they “shot the cannon!” I ended up being third and went back to my hotel (biking, 15 miles) to pack up my bags to go straight to LAX. Got the flight back home and arrived in Sao Paulo on Monday, 6am and straight to work!!! When I sat at my desk, my boss asked the famous question, “Hey Guto, how was your weekend?” I told him: “You tell me” – LOL!
How did triathlon help you get a Visa to move to the USA? Guto: Triathlon gave me the opportunity to get what is called “an extraordinary ability visa" for all those things that I’ve achieved. My goal is to race and be within the community sharing my knowledge and passion, helping the sport to grow in the US. I arrived in June 2016, but on my first day in San Diego I had a terrible bike accident (broken collarbone + surgery) in abandoned bike lane (El Camino Real towards Torrey Hills). Those first few months were terrible. I had to skip a lot of races and events on my calendar to focus on my recovery. But it was a good opportunity for the city to hear our requests. Everyone deserves to be safe while riding your bike.
If you could waive a magic wand over the sport of triathlon, what would you like to change? Guto: I would love to see people doing it again for the sake of the challenge. That’s 70.3 Ironman Hawai i - 2013. what made me start doing this sport. Now, it’s all about showing off in social media. We used to go to races to meet friends continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION, continued and laugh. Racing was not about winning or losing.
What are some of your favorite destination races? Guto: The 70.3 Hawaii Ironman, because Kona is Kona whatever
makes triathlon special for me: Sharing experiences, no matter if you're a pro or a newcomer to the sport. You get to know so many overwhelming stories. That’s what fuels my passion.
distance you’re racing! It’s magical: the atmosphere, the pristine nature, the many challenges (wind, heat, grass) you face during the race. And, of course, Lava Lava’s Waikoloa sunset drinking a post race beer, watching the most amazing sunset in the world.
Who are your sponsors? Guto: Forca Dinamica, Mormaii, Velofix San Diego and Join.
Then Santos International Triathlon, Brazil. It’s my wife’s hometown and also for its almost 30 years of history that helped many of the Brazilian triathlon icons to rise as international stars. Last, but not least The Malibu Triathlon. My first race in U.S. and also where my body always performs well. I still have that overwhelming feeling from the first hectic race day. Everytime I go there, even to get my kids to play at the beach, I feel an amazing vibe.
back to World Champs and also be among the top five in the main non-draft triathlon races in the world. And for sure keep inspiring people to keep doing this sport, even dealing with a hectic “real life”. As I like saying: Life is real, not ideal!
What is your favorite benefit of your TCSD membership? Guto: For sure the barbecues! Not only because everyone has the chance to share their special recipes, but because that’s what
APRIL 2018 12
What are your future triathlon goals? Guto: I always think that the best is yet to come. I want to go
Guto, thank you for sharing your story. I have a feeling you’ll find success at anything you set your mind to. Brazil’s loss is San Diego’s gain. TCSD is lucky to have you among our members. Good luck to you! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
COACH’S
CORNER:
3
Top
improve your technique if that’s the case. To make it very easy for you to get this theoretical knowledge, let’s call it “Swim technique 101”, I have selected just one single resource for you to go and read and listen to: My podcast interview with swim coach Gerry Rodrigues of Tower 26 (https://scientifictriathlon.com/tts3/). Go and listen to the interview now, and get back here in 45 minutes or so. Quick summary: ■ Your body must be taut when swimming. No loose spaghetti straws. ■ You must be aligned. No crossing over the center line during your stroke, but don't go too wide either. ■ “Grip it and rip it” to generate propulsion.
Steps To Faster Swimming
courtesy of Mikael Eriksson, www.ScientificTriathlon.com
Swimming can be enjoyable, but at least for me, that was a long and slow process that, funnily enough, directly correlated with my abilities in the water and how many of my competitors and buddies I could beat in triathlon races and at swim practices.
1. Get Your Basic Form Right Swimming is a lot about technique. That doesn't mean you should do drills all the time. In fact, you should not do that. It makes me cringe every time I hear people saying that they only practice technique. But you SHOULD get a decent baseline level of technique. You might already have it right off the bat if you're lucky. If not, I highly recommend going for a weekly private swimming lesson for four weeks, and in addition to that lesson go to the pool yourself for one or two more sessions per week those weeks. This will be some of the best money you ever spend in your triathlon career, trust me.
2. Learn What Great Swim Technique And Form Should Be Like In Theory Swimming is difficult enough even if you know exactly what you SHOULD be doing in the water. Just the proprioceptive awareness in the water makes it a massive challenge anyway. But what if you DON’T know what the essential elements of great swimming form and technique are even in theory. How can you expect to ever
3. Train According To Specific Target Paces - And Do It Hard! I alluded to this earlier - just training technique or going easy just ain’t gonna cut it. Swimming is the one discipline in triathlon where I really think that “junk mile” is a very valid term. Especially for age-groupers for whom time to train is usually at a premium. You should do specific swim workouts with specific target paces to make your training as effective as possible. The way to do this is: 1. Do a Critical Swim Speed (CSS) Test to determine your threshold pace. ■ Warm Up: 300 easy mix and match freestyle with a few drills and a few sprint laps. Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial. ■
Main Set: 400 time trial. Make note of time.
■ Take
5 to 8 minutes easy swimming/stretching. Feel fully recovered, then:
■
200 time trial. Make note of time.
■
Warm Down 100 easy choice of stroke.
■
Now take your 400TT time and subtract your 200TT two time. Take that value and divide by
SPONSORS OF TCSD
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
BodyHealth (877) 804-3258 customerservice@bodyhealth.com Discount: 10% off every purchase at www.bodyhealth.com, with TCSD discount code.
Erin Farrelly, MD Orthopedic Traumatology (706) 750-1902 San Diego and Orange County, CA www.orthodocs.com continued on page 14
continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
COACH’S CORNER, continued SPONSORS OF TCSD
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Performance Strength Lab 7949 Mission Gorge Rd. Santee, CA, 92071 (858) 609-9993 info@performancestrengthlab.com Performancestrengthlab.com
2. Sample 6:30 time for 400m or yards swim and 3:10 for 200m or yards swim. 6:30 MINUS 3:10 = 3:20. Now divide by 2. This gives a CSS value of 1:40 per 100m or yards. This also translates to 25 seconds per 25m or yards (1:40 divided by 4). 2. Design mainly three types of workouts (with other supporting workouts when appropriate) threshold, endurance, and speed. 3. Assign specific paces to each type of workout based on your CSS-result.
The Bottom Line Is: All of these workouts will be hard work. But you will still be able to improve your technique. To be able to go at a challenging pace for longer and longer main sets, you must constantly try to improve your ability to hold good form when tired. And that’s the key to triathlon swimming. Hope this has helped you get some direction for your swim training.
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: ■
Orthopedic Rehabilitation
Sports Medicine Rehabilitation
■
Pjur Active (855) 693-2735 EXT. 102 sales@FreedomHill-LLC.com Discount: 15% off every pjur active product purchase on www.FreedomHill-LLC.co
■
Cumulative Trauma Disorders
Strength and Conditioning Programs
■
■
Active Release Techniques®
■
■
Women’s Health
■
■
Pelvic Floor Dysfunctions
■
Biofeedback
■
McKenzie Method
Functional Flexibility Programs
Customized Online Exercise Program
Wela Yoga www.welayoga.com Discount: Refer to TCSD Member Discount web page.
(858) 452-0282 www.functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services
14
15
APRIL 2018 16
San Diego’s Only Bike Fit Studio Featuring...
3D Motion Capture
Pressure Mapping
SpinScan
real time fit analysis
saddle and insoles
pedal stroke analysis
FitForPower: The most comprehensive bike fit available! Call or email today to set up your FitForPower Session.
Visit www.PedPowerPerformLab.com or call 858.270.1605 We also offer: Service • Component sales • New bike sales • Nutrition • Tune-ups • Apparel • More...
WWW.TRICLUBSANDIEGO.ORG 17
APRIL 2018 18
WWW.TRICLUBSANDIEGO.ORG 19
Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED