INSIDE THIS ISSUE
APRIL 2019
Ancient Triathlete TCSD Contacts Welcome New Members Board Members 2019 Race Schedule
1 3 4 4 4
TRIATHLON CLUB OF SAN DIEGO
Weekly Workout Calendar You’re an Ironman TCSD Conversation
5 6 7
It’s the Law Coach’s Corner: Mistakes TCSD on the Web Beginner’s Corner
10 14 17 18
Tri News
Ancient Triathlete
Rime of the
By Barbara Javor (with apologies to Samuel Coleridge)
Forward: How a Triathlete was driven to win a race and how he endured the APRIL TCSD EVENTS CLUB MEETING Sunday, April 7th 11am to 3pm
elements through the tropical latitudes on the shores of the Great Pacific Ocean and onward to the cold Country; and how he made his course alone past dangers through the hottest of days and the coldest of nights; and in what manner the Triathlete returned to the starting line to tell his most remarkable tale. It is an Ancient Triathlete Who stoppeth one in three. “Please, dear sir, before you sup Hear my tale, I plea.”
see page 3 for details
CLUB DUATHLON Saturday, April 20th Location: Great Western Loop Check TCSD website/facebook for latest details
The grizzled man with a leathery, sunburnt face stood by the railing on the wharf outside a Starbucks coffee shop. His shorts and shirt were frayed and faded. His uncombed hair was shoved under a sun-bleached cap from some long-forgotten triathlon. Around his neck hung an old, deflated bicycle tube. Pelicans and gulls perched on the nearby railing and occasionally took flight, laughing and mocking the Ancient Triathlete. The old man eyed each person heading to Starbucks before he chose whom to entreat. They had to understand lest his tale be for naught. The Starbucks patron gazed at the old man before looking at his watch. “I’ll give you a few minutes. I want a quick cup of coffee and then be on my way.”
The Ancient Triathlete commenced his narration:
The race began on the beach, I vowed to come in first. If I couldn’t win by rights The others I would curse. The sun rose up in the east, Out of the sea came I. Not far ahead of the best of men Who would not pass me by. The Triathlete told of how he had to win that race at any cost. It would quiet his soul if he could win just once before he grew old. His age was three and thirty years, and he was in his prime. After swimming, he pedaled his bike until his legs screamed for a respite from burning muscles. With no one in sight following him, he tossed handfuls of sharp tacks and broken glass continued on page 6
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APRIL 2019 2
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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, AJ Lawson. 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: Alison Freeman, Barbara Javor, Richard Duquette, Daniel Oakshott, and Craig Zelent w/Marc Sosnowski.
TRI ESSENTIALS
TCSD APRIL CLUB MEETING
Monday, April 15th 6:00-7:30pm
Sunday, April 7th 11am-3pm
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: FunctionSmart Physical Therapy 10803 Vista Sorrento Pkwy San Diego, CA 92121
Schedule: 11am Volunteers/Set up 12pm Food and Social 1:15 Announcementsl 2pm Q&A w/Daniela Ryf by Bob Babbitt
TCSD and Babbittvillle present Ironman World Championship course record holder Daniela Ryf!!! How exciting is this? Four time Ironman World Champion and four time Ironman 70.3 World Champion Daniela Ryf will be starting her season at the Ironman 70.3 Oceanside on Saturday April 6th. Daniela has never raced in California before. Let’s fill up the house and make this our largest Tri Club gathering EVER and show Daniela and the world why TCSD is the best Tri Club on the planet!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com RSVP to: http://tiny.cc/lw2rty
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
AJ Lawson
president@triclubsandiego.org
Vice President
Monica Martino Sberna
vicepresident@triclubsandiego.org
Marketing Director
TBD
marketing@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau Roth secretary@triclubsandiego.org
Ali Ahmedyar
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
David Anderson
Program & Events Director
Steve Fink
events@triclubsandiego.org
Hunter Beaumont
TCSD Board Advisor
Brian Long
advisor@triclubsandiego.org
Carla Buff
TCSD Board of Directors
bod@triclubsandiego.org
TCSD Feedback
feedback@triclubsandiego.org
Scott Colby Bruno Coriton
TCSD VOLUNTEER COMMITTEE MEMBERS
Troy Cundari
Beginner Program co-Directors
Dave Cynkin
Ian Kelly
iskbydand@att.net
Chip Slack
chipeslack@cox.net
Expo/Cheer Director
TBD
Membership Director
James Ismailoglu
membership@triclubsandiego.org
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
Jeremy Dixon
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
Whitney Drechsler
Program & Events Director
Steve Fink
events@triclubsandiego.org
Ethan Ellis
Recruitment Coordinator
Craig Zelent
tricraigz@yahoo.com
Social Coordinator
Marsha Wingler
marshawingler@yahoo.com
Sponsorship co-Directors
Danny Arnold
sponsorphip@triclubsandiego.org
Marc Sosnowski
marcsos67@hotmail.com
Patty Davis Vasudha Deming
Dalton Ercolano Brittany Fair Trravis Fitzpatrick
TCSD Cares/Triathlon 101
Steve Tally
stally@triclubsandiego.org
Daniel Fleischer
TCSD Essentials
Deborah Jones
deborah.jonessd@gmail.com
Alex Fleming
Swim Buddies Coordinator
Tom Washington
crimelabtom@yahoo.com
Manjot Gill
Social Media Coordinator
Jennifer Potter
jenn6613@gmail.com
Web Administrator
Fontaine Shu
info@triclubsandiego.org
Youth Program Director
Judi Carbary
jcarbary@hotmail.com
Jose Gonzales Ryan Greenough Bernardo Hermont
TCSD RACE SCHEDULE 2019*
Lialie Ibrahim Noah Inada
DUATHLON April 20
Great Western Loop
TIME TRIAL April 24 May 29 June 26 July 31 August 28 September 18 October 12
Fiesta Island, 20km Fiesta Island, 20km Fiesta Island, 20km Fiesta Island, 20km Fiesta Island, 20km Fiesta Island, 20km Palomar Mountain
Robert Jacoway Brian Jochems Aidan Kennedy Hironobu Kobayashi Maureen Kobs Alan Kraklow Shelley Laflin
APRIL 2019 4
TT TT TT TT TT TT
AQUATHLON June 20 July 18 August 22 September 19
La La La La
TRIATHLON October 19 November 30
Fiesta Island Fiesta Island
Jolla Jolla Jolla Jolla
Shores Shores Shores Shores
* subject to change, always refer to TCS’s website/ facebook for the most up to date information.
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
NEW TCSD MEMBERS Doug Lodmill Raymond Mak Michael McClure Laurie McLennan
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Dominic Miller John Mitchell
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Ali Reza Mousavi
Location: La Jolla Cove.
Kuna Muthusamy
5:30 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
Maia Nichols •
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Ricardo Oliveros-Ramos
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: Tamarack Beach..
•
Martha Ormelas
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: 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
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
•
Location: 800 Nautilus St., La Jolla.
Daniel Pitard Magdalena Remillard
Estella Salas Timothy Schilliger Pauline Searles
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
Location: Tamarack Beach.
•
Ilya Semin
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
•
•
Coach: Ian Kelly.
Coach: Bill Gleason.
Friday
Odetta Serrett Lizabeth Sibley Clifford Somers
6:30 AM First light ocean Swim 5:30 PM
Matthew Peters
Justin Robinson
Location: La Jolla Cove.
6:00 PM
Elizabeth Novak
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Oscar Tavera
Location: La Jolla Cove.
Jason Tsujimoto
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Lanae Wangler
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
Colleen Zagar
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
Carlos Zamora
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
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ANCIENT TRIATHLETE, continued on the road behind his bike as he cycled ahead of the others. The curse was cast, and the race was his. He drank from his water bottle and continued cycling. The early morning breeze quit, and the sun unleashed its power, each minute seemingly hotter than the last until his skin turned red with blisters. The road stretched along a narrow, barren causeway, the sea on the left side and a desert of sand and rocks on the right. The Triathlete finished drinking his water bottle, but his thirst hadn’t been slaked as if the water had evaporated before he could swallow. He saw a huge lake ahead of him on the black pavement, but the mirage disappeared as he was ready to drop to his hands and knees to suck up a few drops of fresh water.
The pavement melted to thick, black tar My shoes stuck in the ooze. I looked ‘round and saw no one Still ‘fraid that I might lose. There were no other competitors in sight. He was alone on this isolated stretch of road, with only the sea and the desert. His bicycle was coated with thick tar, his tires nearly melted. With the bike slung over his shoulder, he continued on foot under the torrid sun. Ahead was a sign as tall as two men announcing a nature reserve where no people lived. The sign was cut in the shape of a large pelican. As he approached it, the desert came alive.
Serpents slithered, black and green, From desert to the beach. I climbed up to the pelican’s beak To safety from their reach. Scores of reptiles hissed and rattled Gathered ‘neath the sign. Instead of bites they spit a juice That tasted sweet as wine. In my thirst I drank it ‘til the Pelican’s beak, it broke. I fell onto the burning sand And later I awoke. The serpents were gone. The sky with the fiery sun turned to a fog so thick the Triathlete could barely see his feet. Without warning it dissipated, leaving only a fleeting memory of cooler air and an opaque grey cloud. Over and over, the hellish sun burned and then hid beyond the cooler fog. Laughing gulls flew by, mocking him with their cries. “Ha ha, you are a foolish man who thinks he will win!” they said. Pelicans glided by silently, but he could see in their hooded eyes the same message as the gulls called out. “I will win,” he tried to say, but the words wouldn’t pass his parched lips. For two days he trudged in the heat, the sea on his left and the desert on his right. His skin peeled, and sweat dried as rivulets of salt crystals down his face. He was driven to win despite his wretched thirst. He had to be in first place, but he saw no one to ask. continued on page 11
CONGRATULATIONS! You are an Ironman! Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com
IM New Zealand - March 2, 2019 AG AG Rank OV Rank Claudia Flynn F 50-54 21 808 Jerome Danan M 45-49 131 822 Toni Martinez F 45-49 31 1021 Daniele Pelessone M 65-69 16 1186 1,331 Finishers. Transitions and seconds not included.
Swim 1:18 1:10 1:16 1:31
Bike 6:54 6:35 7:29 7:15
Run 4:51 5:25 5:21 6:32
Finish 13:20 13:25 14:27 15:36
If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
APRIL 2019 6
TCSD CONVERSATION WITH: SPONSORS OF TCSD
By Craig Zelent
“Marc
Sosnowski ”
I had the pleasure of talking triathlon with Marc Sosnowski, one of TCSD’s sponsorship co-directors. Marc and I grew up about 10 miles from one another in the suburbs of Chicago, but it took TCSD to introduce us in 2014. It is a small world, as in the mid80’s I worked at the Morton Arboretum with Marc’s Dad, John. The apple does not fall far from the tree – both Marc and John are great guys!
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Craig: What sports did you do as a kid? Marc: As a kid, I did a wide variety of sports including soccer, hockey, baseball and football. I went to a smaller sized high school in the western suburbs of Chicago. I ended up playing both ways in football, tight end/receiver on offense and defensive end on defense. In track, I ran the 800m, occasionally the mile and the two mile relay. I was speedy enough to run varsity as a freshman. The thought of running longer than one mile was ridiculous to me... why would anyone want to do that?! As a teen I skied... a lot. I also taught lessons and managed a sports and ski shop. I taught my younger sister how to ski, and she subsequently won many Special Olympic medals... more medals than I have for sure! All those years of skiing, especially on the moguls, took its toll on my knees. I never thought I‘d be running long distances, let alone Ironman triathlons!
What sports did you do once you were out of school, but before triathlon? Marc: I started coaching my son and daughter’s
and proposal. sh line photo ni fi Z, A IM 2014 soccer teams at the YMCA, and a few of the other kids' fathers were interested in starting a team. For nearly 10 years I played on a men’s arena soccer league on Sunday mornings at Mission Valley YMCA (with a knee brace!). We played year around. During those ten years of play, we won the Sunday morning league championship two seasons and placed second a hand full of times. I stayed in that league up until the time I started triathlon training. Eventually doing both was not possible, and the young men on my soccer team had matured enough to be able to manage the team themselves.
What are some of your first triathlon memories? Marc: When I met my now-wife Melissa in 2012, I was training for my first half marathon. She
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COACHING & FITNESS
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. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
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TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
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Quantum Energy Squares www.quantumsquares.com
APRIL 2019 8
had done many half marathons and had just joined TCSD to train for her first triathlon. At first I thought she was nuts, but eventually my competitive nature took over. My first triathlon was the TCSD beginner triathlon that was held on Coronado Island, and it was quite interesting. I went into the race overconfident in the swim due to being a lifeguard during three years in high school. I will never forget Steve Tally giving an in depth transition clinic and helping everyone prepare for the event. I had rolled my eyes when Steve had stressed taking it smooth and easy at the beginning of the swim. I KNEW how to swim, DUH! Approximately 25 yards into the swim, I was completely hyperventilating and doing the backstroke to regain my breath. My darling wife Melissa, loves to tell this story to anyone willing to listen.
What have been some of your favorite triathlon experiences? Marc: My favorite Ironman experience would have to be Ironman Arizona 2014, where I proposed to my wife at the finish line. Knowing I would be crossing the finish 2012. rietta Bay Park, June First race together Glo
line about two hours ahead of her, I had a friend bring me a change of clothes, I got a massage and was ready! My coach, Jim O‘Hara, put me into contact with Mike Reilly, and we had a script ready to go when Melissa was to cross the finish line. We both had great first time Ironman experiences and cherish the memory of our engagement.
You have done three Ironmans so far – Arizona, Canada and Santa Rosa. What advice would you share with someone contemplating doing their 1st Ironman? Marc: For anyone considering attempting their first 140.6 Full Ironman, I would strongly recommend building all three disciplines slowly over time. Investing in a coach who is adamant about long runs and bikes both on the same day. Long hard training days will help to guarantee a more enjoyable race day.
You have also had quite the running career, which includes running the Boston, Chicago and New York Marathons. What have been some of your favorite running races? Marc: My favorite marathon was the New York City Marathon that Melissa and I ran together from start to finish. We took photos every mile for the first half then ran a negative split for the second half, which earned us two pairs of New Balance shoes from the New Balance NYC Back Half Challenge of 2016. The NYC Marathon has huge spectator energy and support from start to finish. The year we ran the race it felt like there was live music/bands every mile of the race. For the last five years, I have raced Hood to Coast Relays with my coach Jim O’Hara and a mixed masters team of guys from San Diego, LA Track Team and Washington. The team name is the Extra Virgins as we were once sponsored by Extra Virgin Olive Oil. The race is a 200 mile relay that starts on Mount Hood, Oregon, and ends at the coast at Seaside Oregon some 20plus hours later of sleepless racing. With 1,500 teams and 12 people per team, there are a lot of runners and crazily decorated transportation vans everywhere. Every year it’s a great weekend of hardcore racing with some really funny dudes who lay it all on the line.
You are also part of a running club. What is the name of that group and what is their focus? Marc: I have been a member of the Seaside Striders Running Club coached by Jim O’Hara who has been a local running coach for many years. SSRC’s mantra is ”Never outrun your joy of running“. Jim has
In what ways have you volunteered to help TCSD? Marc: I started volunteering for TCSD at the beginner triathlons around 2015. That was where I learned about the sport, and I thought I could share my experiences as a “newbie“ and then, later, as a more seasoned triathlete. I thought I should pay forward the support that I received when I was start-
SPONSORS OF TCSD PROFESSIONAL SERVICES
Challenged Athletes Foundation www.challengedathletes.org
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
2016 NYC Maratho n with Meb Kefle zighi. coached me through three Boston Marathons, NYC Marathon, Chicago Marathon and three 140.6 full Ironman races. Jim was a member of Team USA for Triathlon and has extensive knowledge of all distance running races. Jim is both a great friend as well as a fantastic coach. Fellow members of SSRC are more like extended family members than running partners.
ing out. I would also randomly help set-up and take-down at various races, nothing in an “official” capacity.
Why did you want to take more of a leadership role in the club at this time?
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What athletic accomplishments are you most proud of? Marc: I race with Prado Racing men’s masters cross country team. In 2017 we came in third in the nation at the National ston with the Cross Country 2017 Bo Championships. In triathlon, I have been able to qualify for the USAT National Championships every year I’ve been in the sport. I don’t always attend, but just being invited is an honor.
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WELLNESS
u say Canoli? ke’s Pastry. Can yo SSRC Family at Mi Marc: My wife is now entering her fifth year as TCSD treasurer. Knowing how much work she had done and that she had weathered the ups and downs of various boards over the years, I decided that it was time for me to serve in a more official capacity.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued Not only that, but I had been mentored by many of the club‘s long-time members. I ran with Mike Plumb and Chris Costales at Mission Bay; Kevin Fayad taught me how to swim at the JCC—side note: he was also the best man at my wedding; I
ally beneficial to both the sponsor and TCSD. We have really worked hard this year to give TCSD members great deals and to promise to be better at following up with sponsors to be sure that they are happy.
Who and what have been the most influential people or experiences in your life? Marc: My parents have been the most influential people for me growing up. They always supported me in everything I did. This goes for both sets of my grandparents, as well. They attended every sporting event that I participated in. And, of course, my darling wife has been my rock. Her philosophy of always doing the right thing has had a substantial impact on my decisionmaking. She makes sure to put me in my place when I truly deserve it. I would never have gotten into the sport of triathlon if it wasn't for her.
What are your future athletic goals? Marc: My goal for years has been to run a sub
mmates. 2018 Hood to Coast tea
3-hour marathon in Boston. I‘ve done it in St. George, and have been chasing that dream since 2015. Eventually, I‘d like to qualify for Kona, someday, sometime.
would ride on the club rides with Darrell Steele; and I had the fortune to meet Dean Sprague, bike fitter extraordinaire. All of these people made an impression on me, and I wanted to serve the club as they did (and still do!). I was also really excited about the new leadership that took office this fall. I have known AJ Lawson for many years and he was there when I proposed to my wife in Arizona in 2014. I had high hopes and had discussed with him the possibility of volunteering when he took office. So after a few discussions, it was determined that I would be a good fit in Sponsorship.
What are your goals as TCSD Sponsorship Director and how can other club members help you achieve these goals? Marc: Sponsorship Director is such a huge role for the club. Not only do you negotiate on behalf of the club members, but there is also a lot of follow-up including marketing, contract closing, billing, and planning throughout the year. The board has decided to have one “main” sponsorship director; that would be Danny Arnold. Marsha Connors and I were appointed as “co-directors“ to support Danny. I was a good fit based on my prior retail experience and my personality fit really well with negotiating. I also understood that any partnership had to be mutu-
APRIL 2019 10
2018 cross country po dium with Prado team mates.
Marc, thank you so much for sharing your story. One of my favorite things about you is your never-ending enthusiasm. That is a special gift in today’s world. The club is lucky to have you and Melissa. Thank you both for all you do! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
ANCIENT TRIATHLETE, continued Water, water everywhere, The sea, it is so cursed! It feeds the fish and whales and birds But cannot quench my thirst. On the third morning, clear skies revealed hills ahead and mountains beyond them. With the rise in elevation the temperature cooled. The Triathlete found grasses and leaves that he chewed for their water. He followed the road higher and higher until the chilly air was more than he could bear without gloves and warmer clothes. He could not pedal the bicycle that was still caked in road tar, but he could coast downhill on it. After the effort of climbing hills warmed him, the downhill rides froze his sweat and chilled his limbs until he could barely grasp the handlebars. For two days he endured the mountains without seeing another soul. He slowed down in the darkness because the cold gripped him in fitful shivers, and hidden creatures followed his every move.
Slimy things did crawl with legs, Hairy things did too. Only in the dark of night, Gone with morning dew. On the third morning in the mountains, five days after he started the race, the Triathlete saw the road wound down to a valley he recognized that would lead to the beach town where the race had started. As he drew closer, half running and half coasting on the bike, he saw the shops, the churches, the neighborhoods, the bistros, and finally the harbor where the wharf with the Starbucks café sat close to the finish line of the race. He glanced behind to make sure no other competitor would pass him and steal his victory.
So glad was I to cross the line, So glad that I was done, I did not note the clock had stopped That showed which athlete won.
No crowds had greeted my return, My claim to win first place. No photos and no podium, No champion of the race. The Triathlete wheeled his bicycle to the transition area that had been filled with the gear of hundreds of competitors at the
start of the race. Now only one bag remained—his. The race was over, yet no one had passed him. He had made sure of that with the tacks and broken glass. Even with the dreadful heat and the numbing cold, past the serpents and other creatures, he had remained the leader. Someone wearing a race official’s jacket approached the Triathlete as he gathered his gear. “You’re finally back. We wondered where you were. You were gone for five hours. Some of my crew went out looking for you to make sure you were okay, but they turned around when they found tacks and broken glass on the road. It’s a good thing the other competitors didn’t get that far. That would have ended their races if the water hadn’t.” “The water? What water?” the Triathlete asked. “The water tank where everyone filled their bottles had some sort of mold growing in it. Nearly everyone suffered from fevers and chills, even hallucinations, right after drinking it. We called off the race and called in the EMTs not long after it started. I guess you didn’t know that. Fortunately the effects are only temporary.” “I was out on the race course for five hours, not five days?” “That’s right.” “And no one won the race?” “No, but you get a souvenir T-shirt just like everyone else who started this morning and a free entry into next year’s race.”
With weary legs and weary heart I pondered who was cursed. My deeds that went unpunished Had proven me the worst. My quest to win at any cost, Such hubris I deigned just Was no more than a tainted dream As meaningless as dust. The Ancient Triathlete stopped recounting his story, aware the Starbucks patron waited to hear more. The stranger wanted to know what happened between when the Triathlete had been a brash competitor of three and thirty years and now that he was a wizened old man wearing shabby racing garb and an inner tube hung around his neck. He would ponder why the aged competitor felt compelled to stop strangers on this wharf to tell his story. But the strangers wouldn’t ask. They never did. They’d be pensive, if not a bit shaken, as they bid farewell. They’d forget about ordering a jolt of java at Starbucks before hurrying away. Instead they’d take the time to sip herbal tea and quietly contemplate the Rime of the Ancient Triathlete.
WWW.TRICLUBSANDIEGO.ORG 11
IT’S THE LAW: By Richard L. Duquette, Esq.
TCSD Member Wins Settlement on Eve of Jury Trial
T
he threat of a jury trial secured a notable settlement for Jim Murff, long time TCSD member, and an experienced San Diego triathlete. Bicycle injury lawyer Richard Duquette obtained a nice settlement for Mr. Murff who was “cut off” by a negligent motorist on July 25, 2017, when she made an illegal “right hook” turn on southbound Carlsbad Blvd. (PCH) in Carlsbad, CA. Mr. Duquette prepared the case for a jury trial when the defendant’s insurance company failed make any settlement offer on the case despite over a year of litigation. It took a lawsuit, expert witnesses and the investment of several thousands of dollars to prepare Mr. Murff’s case for trial. Mr. Duquette credits Mr. Murff’s bicycle handling experience, tenacity and credibility for the excellent results, despite insurance company tactics. Duquette confidently says, “Mr. Muff did not just forget how to ride, after years of experience. He did not just fall for no reason. We kept the focus on the motorist’s carelessness.” Mr. Duquette was honored to assist a fellow triathlete all the way to trial. Mr. Duquette feels a special commitment to triathletes who are like “family” to him, having been a competitive triathlete since the mid 1980’s. Because of his bicycling and
APRIL 2019 12
triathlon experience, Mr. Duquette understands how injuries like Mr. Murff’s affected his healthy lifestyle. Like any serious Triathlete or bicyclist who’s injured, Mr. Murff sought out the best available bicycle injury attorney. He hired Mr. Duquette knowing his reputation as a trial lawyer and avid triathlete. Duquette also gives back to the bicycling and triathlon community from his legal wins. On January 5, 2019, Mr. Murff issued a public statement on his Facebook page to the San Diego triathlon community, reproduced (with permission) in large part below: “A lady with illegally tinted windows either thought she could beat me or never looked and made an illegal sharp right turn across the bike lane to get a prime parking place. This took place on coast highway as I was headed south right before Leucadia. I was ejected from my bike. I was knocked out and taken to the hospital for a four-day stay and elbow surgery. When I was in the hospital, I realized I was in deep. I needed help. I called the Law Firm of Richard L. Duquette, @911law. Richard is a cyclist, triathlete and has been intimately involved for decades in the athletic scene of San Diego and also helping bikers who are injured. He came to the hospital within an hour of me calling and he explained what my options were. He told me it would be tough. I had no idea what he meant. The driver changed her story three times and her insurance company, Travelers, said it was my fault, I rode recklessly, I shouldn’t have been where I was (in the bike lane), I should have stopped correctly, and I “fell” off my bike. Add to that I didn’t actually strike her car! As if “falling” could result in three surgeries, multiple broken bones, dislocated and torn shoulder, a concussion, several hurt disks, pinched nerve root, and permanent injuries - TBI, tremors, and loss of 20-30% of the strength in the right side of my body. Travelers then proceeded to not make a single offer, not acknowledge any demands or attempts to settle for a year and a half. They villainized, deny, delay, deceive, lie, and blame over and over. Richard took time and got to know me and Kris. He sincerely cared about my health and the long-term effects. Richard is thorough at covering all the bases multiple ways to draw a picture of fault. He expected a lot out of me, but he was willing to spend money on my case and willing to go to trial. Both are apparently very rare in personal injury. He used his experience and connections to gather an all-star cast of experts to help me. They all
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soon realized I was not at fault in any way in this accident. In November and December, our expert’s depositions went well. Richard caught Travelers experts in several lies. Because of this we won every motion, fought off attempts to delay the January 11th trial date. December 13th at 1:30pm, two days after beating back a delay attempt (again he caught their lawyer in a lie in front of the judge), Travelers finally realized they were beaten and would lose badly at trial. By 5pm it was finally over. Friday, December 14th, we went to court and read the settlement into the record so they couldn’t attempt any more deceit. On December 31st, the day before my birthday I received my settlement. So, if God forbid, you ever find yourself in this situation (especially if you are a member of the San Diego triathlon and cycling scene), call Richard Duquette. He and his wife, Kim and their team @911law worked their butts off for me. For that, I will be eternally grateful.” The Law Firm of Richard Duquette is proud to serve the triathlon and bicycling community and Mr. Duquette receives personal satisfaction from helping get justice for triathletes like Jim. Richard Duquette is a local Carlsbad, California Personal Injury who, since 1983, has mixed law with his love of bicycling and surfing from Baja to Bali. His website with additional articles and information is www.911law.com. He can be reached via e-mail at rlduquette@911law.com.
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COACH’S
CORNER:
courtesy of Daniel Oakshott from Zone 3
COMMON TRIATHLON
M
S E K A T S I
Triathlon is such a diverse sport that it is virtually impossible to perfect. I guess that’s why so many athletes are drawn to it. You never stop learning and are always striving to be better at it. You will make triathlon mistakes; the trick is learning from those mistakes and fixing it next time out. The novice is more susceptible to making mistakes as they begin the long arduous learning curve that is the sport of TRI. However, even the pro’s and most experienced age-groupers will also make mistakes. They just make less of them. So where do we begin? We have set out to try and simplify it as best as possible and highlight only a few potential mistakes you may make in both training and racing. There are many more one could mention but that would take pages. So here goes, learn from other peoples mistakes before you end up making them yourselves.
SWIM TRAINING Worrying too much about swim technique: Get the basic technique in place from the start then start working on building your base and getting swim fit. A poor swimmer needs four sessions per week minimum. Limit the number of training tools you think you need to buy: Paddles, kickboards, fins, snorkels etc are all great to use but it comes at a price. To swim faster and get fitter does not mean you have to buy everything that is available. You can achieve the same in training with less expensive resources. Too much too soon: If you start out new to swim training and push yourself too hard, too far, too soon, you do risk injuries, particularly in the shoulder and arms. First, build the base then up the mileage and intensity.
APRIL 2019 14
RACING Starting too fast! It’s a natural reaction because the adrenalin juices are flowing at maximum level. Start out a little slower over the first couple of hundred meters and you will end up with a faster swim time. Hyperventilating: Swimming with hundreds of others all clambering over one another has seen the very best of them lose their cool and begin to hyperventilate. Roll onto your back, take off the goggles and take a few seconds to regain composure mentally and you will be okay to carry on. Swimming off course! You need to find your own markers out in the open water and not rely on others to point you in the right direction. Make sure you know where you need to swim before you start out. No sense in wasting valuable time and swimming extra distance for no apparent reason.
BIKE TRAINING Incorrect bike set-up: You need to have a proper bike set up suited to your riding style and body build. No use being super aero but completely uncomfortable. Find your optimum “comfortable” riding position
right from the start, even if it means tossing away some aerodynamic principles. Inconsistency during training: You should be riding on average between 2-3 times per week if you are training for an Ironman, depending on the length of the sessions. It is much better to try to find the time to spread your weekly mileage out evenly throughout the week than cram train with longer sessions on the weekends. Consistency during weekly training rides will lead to better and more sustainable race results. Racing during training: It’s always good to mix in a few time trial efforts and hard training rides with friends and training groups but you still need to have the ability to lift your game when the race comes along. Too many in-experienced athletes put too much into racing and being super competitive whilst they are training when they should be holding back on some occasions and saving their best for race day. Learn restraint in training so you can explode when it counts most during racing.
RACING Neglecting nutrition on the bike! You have logged countless miles during training and have your nutritional needs down to a fine art. So why go blow your race time by neglecting it on race day? A number of factors like excessive heat, pushing the body to the limit may hinder you from ingesting an adequate supply. Prevent a guaranteed failure on the run if you go without the proper intake of food by taking the time to get it down, even if it means stopping at the roadside. Changing and tweaking the bike position the day before or on race day! Your bike has been boxed for travel and you prepare to put it back together when you arrive at the race venue. If you do not have accurate measurements and markings in place, you could get
the saddle height wrong (very common!), tighten the tri bars at a different angle or even alter the saddle position (to name but a few). Get this done properly and make sure you have the same position in place as you have had during all those training rides. Your body will thank you for it on the run. Riding faster from the start than planned! Yep, we have all been guilty or will be guilty of this some day. The swim to bike ride transition is frantic, and if you do not keep a cool head, you could be belting along the freeway in the early parts of the 180km at a pace that is not sustainable. Let the nervous speed freaks plot their own demise when they come passing by too quickly. Stick to the pace you know and you will have the gas in the tank to have a fair shot at a good marathon.
RUN TRAINING Training at Low intensity but “trying” to race at a higher intensity You cannot do all your training at one pace (normally slow/moderate) and then expect to lift that pace to fast/high during a race. It’s almost physically impossible, especially over the longer distances. Avoid this by mixing up your weekly training regime with 1 time trial (5-8km) 1 interval/hill session and 1 tempo run (over any distance but at a pace just less than race pace but well above that of normal training pace) Training through an injury: This is a common area of familiarity amongst endurance athletes. They stick to the program at all costs even if it means running through an injury. This will often result in a minor injury developing into a major one. The first step to take when confronted by injury woes is get it diagnosed properly. Once you know what the problem is, you can then work on fixing it. It could mean the difference between taking only a few days off training as opposed to missing the race completely. continued on page 16
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COACH’S CORNER, continued Changing shoes and brand during the high mileage phase! Some runners are gifted with a normal (or semi-normal) foot strike. They are not the ones that sit with the problems. It is the other 80% that have to worry. Try to avoid switching shoes (during the big mile weeks) and especially to those of an alternate brand, if your happy with the way the shoes are treating your feet. You can do this when the weekly distance is not that great. You do risk plenty pains and niggles and possible long-term injuries if you do it when you’re running long.
RACING Start Fast, Finish slow: You will seldom recover sufficiently enough (to finish strongly) from an effort that had you go out hard, in the beginning, hoping to keep the pace going. If you got too hard from the start, you will end up taking more strain than you should have. The key to any successful race strategy is to be conservative at the start and then up the tempo if you have anything left towards the end. You must always run with something left in the gas tank, you never know when you may need it. The race is not over until you have finished the run leg completely. Remember that! Start Slow, Finish Fast!
Walking when you should be running: You always hear about this so-called “2nd wind” that runners experience. When you’re in the doldrums and resigned to walking the rest of the way, push through the pain and mental barrier and try and find your second wind. It could be no more than a water table or less away. Try running faster (almost putting in a surge) at that exact moment and you will be amazed at how the body responds. Walking just prolongs the agony before the ecstasy of crossing that finish line. You cannot run properly on an empty stomach! Your body needs some solids to feed off when it needs to cover 42km after having already completed 183.8km. Take the time after the bike to eat something solid (sandwich/cake) before you jump into the gels/drinks and other. If you start out on an empty stomach, the chances of running to your pace schedule will become increasingly harder as you get further down the track. Fuelling up before the start of the run may only then require nutritional top-ups at the water tables as opposed to feasting on anything and everything you can get your hands on. If you start on reserve, you finish on empty!
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. To reserve a case or if you have any questions, contact Bob Rosen, brosen@triclubsandiego.org
Rates per week: Single case $25 Double case $40 Wheel case $25
APRIL 2019 16
TCSD ON THE WEB
Where to go for Tri Club info? http://www.triclubsandiego.org
https://groups.yahoo.com/neo TCSD’s official main Facebook page:
http://tiny.cc/61yb4y TCSD’s Facebook sub-pages: Monday Shores Swim: http://tiny.cc/g2yb4y
Friday First Light Cove Swim: http://tiny.cc/jczb4y
Masters Swim http://tiny.cc/42yb4y
Friday Evening Cove Swim: http://tiny.cc/zczb4y
The Pannikin Ride: http://tiny.cc/x6yb4y
North County Open Water Swims: http://tiny.cc/mdzb4y
TCSD Ironman: http://tiny.cc/1fzb4y
strava https://www.strava.com/clubs/18
Fiesta Island Bike Work Out: http://tiny.cc/pazb4y
Saturday AM Bike Ride: http://tiny.cc/gezb4y
BOWS (Beginner Open Water Swim): http://tiny.cc/6azb4y
Social Fun: http://tiny.cc/iezb4y
Thursday Open Water Interval: http://tiny.cc/tbzb4y
Social Networking: http://tiny.cc/wezb4y
Garmin Connect Fitness Community https://connect.garmin.com/modern/group/1977557
Track Work Out: http://tiny.cc/8bzb4y TCSD Marketplace: http://tiny.cc/pfzb4y
WWW.TRICLUBSANDIEGO.ORG 17
BEGINNER’S
CORNER:
1 2
Courtesy of Alison Freeman, 303 triathlon
So You Wanna Do a Tri … You’ve thought about it, talked about it, hemmed and hawed about it, and you’re ready to dive in. Or maybe you’re still testing the waters, sticking a toe in and seeing how that feels before you make a decision. Either way, you might be wondering: How exactly do I get started on the road to my first triathlon?
Swim, bike, and run. Just get started – or continue – with each of these activities. You don’t need a plan or a goal or an agenda for any given workout, just do something. ANYTHING. That way when it’s time to think more formally about how much you need to swim, bike, and run to complete a tri you’re not starting from the couch.
Talk to people! Talk to anyone you know who’s ever done a triathlon. Ask them what they like(d) about it, what was hard about it, what they’d do again in a heartbeat, and what they wouldn’t touch with a ten foot pole. Believe me, there’s nothing triathletes love more than talking about triathlon, and their experiences in particular, so that hard part won’t be getting them started – it’ll be getting them to stop. While you’re at it, talk to a few people who’ve never done a triathlon. Tell them you’re thinking about doing one, and then enjoy the admiration they send in your direction. They’ll think you’re amazing, and you haven’t even done anything yet!
3
Read/watch anything you can get your hands on related to triathlon. Websites, magazines, books, and any of the million and one blogs and videos out there about triathlon. In fact, I bet you know someone who does triathlon and has a blog – one in every (insert very small number) of triathletes has one. Or at least publishes race reports. Hell, even I do. Read them all.
APRIL 2019 18
4 5
Brush up on the lingo. USAT and IRONMAN’s Time to Tri initiative has published a handy glossary which is a great place to start. That way, when you’re reading all those blogs you’ll understand what they’re talking about. Once you’ve spent a little time talking and reading and doing, step back and consider what you
may want your involvement in the sport to look like. Are you a one-and-done, bucket list triathlete? Totally fine, you’re in great company. Are you a five-races-a-year-till-I-croak triathlete? Also fine, you’re in great company. Somewhere in between? Guess what – you’re in great company. No matter what level of involvement you’re currently considering (I use the word “currently” very deliberately – just like college majors, there’s a reasonably probability that your thinking will change over time), that thinking will inform how invested in the sport you want to be as you get started. I personally was all in from day one, as was evidenced by regular visits from the UPS man, bearing gifts of triathlon gear. But that’s how I roll. If you’re more in the one-and-done or the wait-and-see camp, then you’ll want to start backpedaling immediately when your triathlete friends launch into lists of gear you need in order to take part in the sport. YOU DON’T. But more on that next time …
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