MAY 2013 2
MAY TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENT Wednesday May 15th, 5:00-8pm Come and join your fellow Triclubers for some fresh local brews at this new local brewery! Please note the brewery only serves beer but there are many eating establishments close by if you want to eat out before or afterwards. Dogs are welcome.
Location: Culture Brewing 111 S. Cedros Ave, Ste 200 Solana Beach, CA 92075 map: http://tinyurl.com/c776nl3 Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Sunday May 5th, 8:30am
Thursday May 9th, 6:00pm
Wednesday May 29th, 6:00pm
The TCSD Real Beginners’ 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; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. Gordon will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Are you interested in learning more about the Tri Club of San Diego, meeting new people, making new friends, 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 and answer all your questions about TCSD. Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 map: http://tiny.cc/6o8t3 Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Contact: Gordon Clark, sharksurfdude@aol.com
HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Location: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664
map: http://tiny.cc/w3umsw Contact: Questions/comments addressed to coaches@triclubsandiego.org
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
TRIATHLON
AQUATHLON
All at Fiesta Island. Set up begins at 5:30am. Race at 7am. May 4th
La Jolla Shores. Set up begins at 4:30pm. Race at 6pm. May 16th, June 13th, July 11th, August 22nd, Sept 5th
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
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, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague 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: Barbara Javor and Craig Zelent
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
Aquathlon Director
Jay Weber
Beginner Coaches
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
ITU-San Diego Volunteer Director
Deborah Jones
debtriestri@yahoo.com
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Swim Director
Trevor King
Race Directors
Sean Collins
seanmikecollins@gmail.com
MAY 2013
(908) 247-1145
Ironman Coaches
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Erin Hunter
tcsdswim@gmail.com
Swim Director, Solana B & G Club
John Hill
jhill@triclubsandiego.org
Swim Director, Open Water
Trevor King
Trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (sping/summer)
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, UCSD (fall/winter)
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
4
hamontrose@gmail.com
(858) 270-1605
(858) 717-1114
(619) 867-2784
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Alex Alvarez Antonette Ang Keli Arnold Warren Basile
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Scott Beesley Brett Bookser
Monday
Ava Burger
6:00 AM Ocean Swim, advanced/expert swimmers
•
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.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
James Byrne Michael Cain David Capuno •
Fee based.
Tuesday
Candice Claudio
6:00 AM Ocean Swim
•
Erica Davis
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride
Adam Diedrich •
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
•
Solana Beach
•
Location: Carlsbad High School,
•
Kristin Hicks
6:00 AM Ocean Swim, advanced/expert swimmers
•
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Cental San Diego, Coached session
7:30 PM
JCC Swim Workout
•
Matthew Jensen
Location: La Jolla Cove.
Location: UCSD Track.
Track workout
•
•
Jeffrey Johnson
Location: Tamarack Beach. •
Kendra Kent Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Kimberly Krenek Jeff Landes Ivan Lopez
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Michael Mack
Location: Pannikin - 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride Beginner Open Water Swim
•
•
Carole Mendoza
Location: Moment Cycle Sport, Liberty Station.
Location: Ventura or De Anza Cove in Mission Bay.
Jeremiah Moersch Justin Morey
Friday
Michael Morgan
12:00 PM Swim workout
•
Location: Ventura Cove.
Ocean Swim in La Jolla
•
Andrew Motiwalla
Location: La Jolla Cove.
Reina Murillo
Saturday
Michael Nelson
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th St.
Saturday 2:30 PM
Graeme Freestone David Herndon
Fee based.
5:45 PM
6:00 PM
Dianne Fink Andrea Guerra
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr,
Wednesday
5:45 PM
Jordan Chase
Amanda Newsome Cristal Outman
Youth Triathlon Workout
•
Location: various
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org.
Tiffany Page Javier Perez Kevin Priest Mike Putnam continued on page 19
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
TCSD: On the Podium SPONSORS OF TCSD MULTISPORT
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
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 802 N. Coast Highway 101 Leucadia, CA www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 7
MAY 2013 6
California 70.3 March 30, 2013 (top ten in AG noted)
Skins Fearless Triathlon March 24, 2013 Double Sprint
Division
AG Rank
Ricardo De La Fuente Colin Bell Stephen Banister Corey Bean Wayne Tomasek Martin Kropat Andrea Rossi bill dusting Charles Szentesi Bob Babbitt Kristin Broughton Gillian Robbins Marisa Rastetter Carol Gasaway Monica Kling Wendy Endsley Crystal Cavanagh
M20-24 M25-29 M30-34 M35-39 M40-44 M40-44 M45-49 M50-54 M60-64 M60-64 F25-29 F30-34 F35-39 F35-39 F35-39 F45-49 F55-59
2nd 1st 2nd 3rd 1st 2nd 1st 1st 2nd 3rd 3rd 2nd 1st 2nd 3rd 1st 2nd
Super Sprint
Division
AG Rank
Alex Hill Daniel Morell William Bell
M1-19 M35-39 M90-99
1st 2nd 1st
F1 Juniors
Division
AG Rank
Alec Wilimovsky Miguel Guerra Olivia Wade Leslie Zhang Mara Muslea Isabella Jolly-Gomez Heather Zhang
M16-19 M16-19 F1-12 F13-15 F13-15 F16-19 F16-19
1st 3rd 1st 2nd 3rd 1st 2nd
Youth Discovery
Division
AG Rank
Ai Desjardins
3rd
Joseph Neptune John Hatala Robert Skaggs Jeff Fieldhack Ed Roeters Alan MacNeilan Gerald Forman Lesley Paterson Carla Uribe Christine Gould Lisa Fong Diane Camet Christine Desrochers Marty Anderson Julia Van Cleave Sharon Chaix
Division
AG Rank
M25-29 M40-44 M44-49 M44-49 M65-69 M65-69 M75-79 FPRO F25-29 F30-34 F30-34 F40-44 F45-49 F45-49 F60-64 F60-64
10th 5th 1st 8th 5th 6th 1st 3rd 3rd 6th 7th 10th 5th 7th 2nd 5th
Los Angeles Triathlon Series 1 Bonelli Park, San Dimas, CA April 7, 2013
Katie Araujo
Division
AG Rank
F25-29
1st
Kids Du Individual
Division
AG Rank
Brooks Trandem Kai Cinco
M09-10 M11-13
2nd 1st
So Cal Youth Tri
Division
AG Rank
Kai Desjardins Samuel Krosch Alexander Halter Ethan Boen Dannah Golich Veronika Divis Maiya Cinco
M09-10 M09-10 M11-13 M11-13 F11-13 F11-13 F14-15
2nd 3rd 1st 2nd 1st 2nd 3rd
Tri Express
Division
AG Rank
Olivia Halter Kelly Cashman
F08-09 F45-49
1st 3rd
TCSD CONVERSATION WITH: By Craig Zelent
”
Lars Finager
“
I recently had the pleasure of meeting TCSD member Lars Finanger. Lars is everything triathlon! But he’s also a great, down to earth guy. I know you’ll be entertained by reading of his many diverse experiences racing triathlons and making the sport we love his career. Craig: What was your athletic background before you started doing triathlons? Lars: When I was two years old my parents moved from Stavanger, Norway to the ARAMCO expat community of Ras Tanura, Saudi Arabia. I spent the next 13 years in the Middle East where I participated in every sport imaginable, with the exception of American football. We only played what the rest of the world called football: soccer! My father was a Physical Education teacher as well as the school's cross country and track coach so I started running around at his practices at an early age. My first swim meet was at six years old and I swam competitively on and off through my freshman year of college. However, baseball was my life. Saudi Arabia had a strong tradition of playing in the Little League World Series in Williamsport, PA as our all-star team consisted of Americans playing against Europeans and other teams with fewer opportunities. Unfortunately, my team was beaten by the American military kids living in Ramstein, Germany so we didn’t make it to the LLWS. I played ball through college, at St. Olaf College, and was a varsity starter on three consecutive conference championship teams. As a first baseman and left-handed power hitter, I was always in the gym lifting weights and eat-
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Bobble heads in the Mid Left, wif dle East e Emily . .
ing as much as possible to pack on more weight. My junior year of college I tipped the scales at 225-pounds! I still ran 45-60 minutes every day but it was typically to sweat off the beers consumed with my teammates from the previous night. After my junior year of college I realized I would likely not get drafted to play professionally so I signed up for Grandma's Marathon in Duluth, MN for a different kind of challenge. My weight came off quickly and I completed that first marathon at 200-pounds. I was hooked on running again, and I convinced the cross country coach to allow me to train and run with the team during my senior year. By the end of the season, I weighed 170-pounds but suffered from stress fractures due to overtraining!
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Craig: What led you to do your first triathlon? Lars: Being injured and unable to run with
APPAREL & EQUIPMENT
stress fractures prompted me to buy my first road bike. I had a daily paper route as a kid in Saudi Arabia and always rode my mountain bike to deliver the Arab News to subscribers throughout our town but had a bad spell of a few mountain bikes being stolen so made the decision to buy a road bike. I thought it lacked the cool factor and would be less likely to get stolen. My brother attended a boarding school in a town 20 miles away from the St. Olaf campus and I would ride over, visit him, and ride home, everyday. My first triathlon was the summer of my junior year of college and it was a 4th of July event in a rural Iowa town called Maquoketa. I’m somewhat embarrassed to admit it was not even a true triathlon but consisted of an 8-mile canoe paddle, 14-mile bike and 3.1-mile run! I was the only individual who used a rented, two-person canoe, and it was a disaster trying to keep the canoe level while moving forward in the water. I ended up placing second overall behind a guy who had an
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-25% discount, see TCSD Member Discount web page.
Garmin www.garmin.com continued on page 9
MAY 2013 8
ultra-lite carbon fiber one-man canoe!
Craig: What motivated you to get serious about triathlon and race professionally? Lars: I was hooked after that first event and jumped into triathlon head first as soon as my arms unlocked from the horrendous canoe paddling technique! I raced as many events as I could find in Iowa, Minnesota and Wisconsin that summer. In 2002, after graduating from college, I took a job with Gear West in Minneapolis, Minnesota in their running store (they also owned a triathlon/bike store but I was too intimidated by my lack of cycling knowledge to ask about employment there) and worked odd jobs, anything that would keep me in the door. I caught my break when the triathlon store needed a sales catalog created to showcase their product lines and I jumped at the opportunity. Shortly after, I joined the shop team and was lucky to receive price breaks on equipment and race entries that allowed me cut my teeth in a competitive regional age-group triathlon scene. I got dusted by top national
SPONSORS OF TCSD
LifeProof www.LifeProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
AERODYNAMIC ACCESSORIES
caliber age-groupers like David Thompson, Brian Bich, Tony Schiller and Jared Berg but I learned a lot from those guys about how to train and race. A few months later I got a job offer as a school intern at the International School of Brussels in Belgium and moved overseas. I spent most weekends that next year traveling by discount European airlines and by train to as many races across Europe as I could afford, including a particularly memorable trip to Nice, France to race the last ever edition of the prestigious Nice International Triathlon!
Craig: What triathlon racing accomplishment are you the most proud of and why? Lars: I finished in fifth place at Boulder 70.3 a few years ago behind the likes of Tim O’Donnell, Tyler Butterfield, Leon Griffin and David Thompson. I beat a few big names, including women’s winner Julie Dibens! I particularly remember defending champ, Australian Simon Thompson, got off the bike something crazy like ten minutes behind me after serving a drafting penalty, and I ran scared the entire halfmarathon. I asked everyone I saw on the course (including super swimmer Wolfgang Dittrich and 6x Ironman Kona winner Dave Scott, who are both still coaches in Boulder) how far back he was and they said to stop worrying. But Thomo was an Olympian and ran down O’Donnell in the
final mile the previous year so I couldn’t relax. I really earned my paycheck that day, which was also probably the only one I ever earned at an Ironman event!
Craig: You have done a lot of races all over the world. What is one of your most favorite destination races? Lars: Ironman Lanzarote in the Canary Islands was incredible. The island sits only a few hundred kilometers off the coast of Africa but is Spanish owned so has a very unique culture. It is a volcanic island and the bike course winds along narrow roads in the south past lava fields through the Fire Mountains as well as over twisty alpine climbs in the north, including the remarkable Mirador del Rio, which offers a breathtaking view of the neighboring islands. The run is entirely along the ocean boardwalk and Spanish fans are crazy!
Craig: What was the dumbest thing you have ever done as a triathlete? Lars: I was naive when I first started racing and was completely ignorant of anything technical with bicycles. I have always considered myself a student of the sport and I had read about the battles between Mark Allen and all his challengers - including the great Simon Lessing - at the Nice International Triathlon. In my mind,
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% discount CODE: Available on TCSD Member Discount web page. continued on page 13
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE ALEXIS BARNES Member since: 2012
Age Group: F40-44 Status: Married to Charlie Brown. Occupation: Speechwriter. Favorite local restaurant: Pannikin in Leucadia. They have the closest thing to New York bagels. When not training, I enjoy: Family, sleeping, and baking—in that order depending on the day. Before I became a triathlete I was: Ben and Jerry's biggest client. Who or what inspired you to start triathlons? Watching Team Hoyt during an Ironman. I figured there was no excuse why I couldn't do a triathlon. My first triathlon: 2006 Pine Barrens Sprint in New Jersey. So not a fun race. Pre and/or Post event ritual: I’m neurotic. I pack my bag the night before. Then pull everything out again when I wake up and once again before I close the car lid. Yet I still forget things!!! Favorite event/tri: I love the women only races like SheRox. You get to see so many levels of women triathletes, and everyone is having fun continued on page 123
MAY 2013 10
that event seemed every bit as prestigious as Ironman Hawaii, not to mention it was in Europe, which romanticized it's legendary status even more. I flew from the flatlands of Brussels to the Maritime Alps in Southern France and didn't think twice about needing any special equipment to traverse the mountainous course. After the 4km ocean swim, the bike started climbing up the Col de Vence, the first of three mountain passes on the course, and the climb used as the time-trial in the Paris-Nice ProTour cycling stage race. I stayed in the big ring and mashed away at the pedals and racers I passed kept saying something along the lines of, “Oh, strong like Jan Ullrich,” which I understood later they were referring to the big gear and slow cadence I was pedaling. By the time I got to the top of that climb, I was wobbly-legged, cross-eyed and must have appeared inebriated as a Race Official demanded I remove my sunglasses to gauge by my eyes if I had departed planet Earth for LaLa Land. Needless to say, I learned a few valuable lessons including it is not a sign of weakness to spin in the small chain ring up mountains and to always have a larger option than a 21tooth cassette available.
Craig: We know this person is clearly not you. Please tell us about the best triathlete in your household. Lars: I am constantly reminded at races that I am only the second best triathlete in our household. My wife, Emily Finanger, has been racing triathlons since she graduated from University of Minnesota and has won races on some very tough courses including Superfrog (3x) and Norseman Xtreme. Her collegiate swimming background makes her a shoe-in at most races to be at the pointy end of the field and she was an equally impressive cyclist. When we were dating, one of our early race trips took us back to Nice for Ironman France (WTC purchased the event and made it an Ironman in 2004). As an age-grouper in her first Ironman, she led out of the 2.4-mile swim and remained in second place overall, including all pros, through the bike leg and through the first half of the marathon. She had French TV crews mobbed around her and following her out on the course. She
Fast action at last years Fe arless Pro ra ce.
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. 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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Tim Kadel Mortgage Loan Originator W.J. Bradley Mortgage Capital, LLC 12275 El Camino Real, Suite 100 San Diego, CA 92130 Office: 619-805-5134 Fax: 855-811-0385 tim.kadel@wjbradley.com http://mywjb.com/timothy-kadel NMLS: 324735 TCSD Member since 2008 © 2013 W.J. Bradley Mortgage Capital, LLC 6465 Greenwood Plaza Blvd, Suite 500, Centennial, CO 80111 Phone #303-825-5670. NMLS ID 3233. Trade/service marks are the property of W.J. Bradley Mortgage Capital, LLC. This is not a commitment to lend. Restrictions apply. All rights reserved. Some products may not be available in all states. WJB is not acting on behalf of or at the direction of HUD/FHA or the federal government. Licensed by the Department of Corporations under the California Residential Mortgage Lending Act RML# 4131002. NMLS consumer access: www.nmlsconsumeraccess.org/EntityDetails.aspx/COMPANY/3233.
WWW.TRICLUBSANDIEGO.ORG 11
Favorite segment (swim, bike or run): Swim – the longer the better. PR/Best race (or any split time): Running an 8:13 pace during the 2012 SheRox. I'd never run faster than a 9:30!!! This year's athletic goal: A sub 6:45 half Iron — and to be a swim buddy whenever I’m not racing. Can’t race without: My contacts. Most embarrassing or disastrous moment: So many. Not knowing my gears for the lovely hills during the 2007 Philly Tri. Getting eaten alive by sand gnats during the 2010 Savannah Sprint. Not driving the bike Orangeman bike course before signing up last year. My equipment: Wetsuit: Aquasphere (won at a TCSD meeting)
CONVERSATION, continued
Bike: Scott (it’s old and reliable)
often gets extremely shy and each time we crossed paths on the course she told me she wished the other girls would hurry up and pass her so the video cameras would leave her alone. We got married in 2006 in Kona after we both raced the previous day. We don’t often get a chance to train together, besides the occasional run pushing our baby daughter in the stroller, but I have learned from her how to still be competitive off high quality, low volume training.
Shoe: Newton Equipment wish list: Garmin 910xt, Rudy Project prescription bike glasses, and Qunitana Roo Camo Ultegra TT Bike Best advice: Host a pro. They’ll often give you free (and invaluable) tips. Favorite Thing(s) About TCSD: Great comradery and all the tribal knowledge available to newbies like myself.
Craig: What was your endurance sports career path like before you arrived in San Diego? Lars: I cut my teeth in the endurance sports industry when I moved from Belgium to Boulder, CO. I had read that all aspiring endurance athletes needed to make that pilgrimage and I was eager to spend time training in the mountains for a change of pace! I applied for a job at Inside Communications, the former owners of VeloNews and Inside Triathlon magazines, in their customer service department working with their seasonal VeloGear catalog. Most of my colleagues focused on selling Lance Armstrong posters and US Postal Service team beer koozies, but I asked every person I spoke with over the phone if they wanted a subscription to Inside Triathlon magazine and sold over 20 subscriptions in one month. Somehow the Ad Director at
MAY 2013 12
Inside Triathlon heard about it and asked me to take an Ad Sales position with the magazine. Over time I graduated to Associate Publisher and Ad Sales Director, positions I held with Competitor Group when I moved to San Diego.
Craig: What is your career focus now that you have arrived in San Diego? Lars: My current career focus is delivering incredible race experiences for athletes. I am able to do this through Fearless Races, a unique race format and fun race series featuring double super sprint triathlons, and as Age-Group Race Director for the ITU San Diego event. My work with the ITU is exactly what I imagined it would be as they are the most professional race organization in the sport and I can only hope to offer a fraction of the tremendous production value they offer at our future Fearless Races events on October 25-26th and in the future.
Craig: You have shared with me that you read these interviews that I do of TCSD members long before you became a TCSD member. That’s really cool. When and why did you start following the TCSD? Lars: When I was still living in Colorado, I would travel to San Diego every other month in order to meet and visit with industry companies. I
one-and-done athletes who leave the sport after ticking that event off their life’s bucket list. I want to continue to support and promote events that showcase innovative new formats, making the sport more accessible to the masses and more appealing to the general public as a healthy, and not an extreme, lifestyle, and finally to continue to lon. o f f e r th a u q A SD ’s TC last summer fter one of a opportunities for , ia a K r, te Craig: If you could rs with daugh La more youth to get out and experience this waive a magic wand great sport at an early age. I also believe draftover the sport of triathlon, what would you legal racing for age-groupers is going to make like to change? big waves over the next decade here in the US. Lars: I think we are an Ironman-obsessed culThese races are in every city throughout Europe ture here in San Diego and in the US. Maybe it and are a big reason athletes are able to learn is because the weather and year-round training and practice important bike-handling skills. options are so abundant we want to stay outHere in the US, the challenge is to showcase side and train long hours all of the time. With continued on page 12 the Ironman craze, we have a higher rate of
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items "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 to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
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always picked up a Competitor Magazine and TCSD newsletter and read them cover to cover. Those two publications, coupled with the urging of guys like Emilio DeSoto, served as my guide book to San Diego and steered me towards La Jolla Cove for open water swims (my Colorado friends thought I was insane for swimming with sharks!), club aquathlons and local cycling group rides like Swami’s and Camp Pendleton.
SPONSORS OF TCSD
Speedplay (800) 468-6694 www.speedplay.com/
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
Xterra Wetsuits (858) 565-9500 www.xterrawetsuits.com
XLab (760) 735-3215 www.xlab-usa.com
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
continued on page 15
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SPONSORS OF TCSD COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
why draft-legal racing can be fun and does not have to be considered a form of cheating and only for elites. It opens up the opportunity to introduce fun and exciting new race dynamics and new spectator-friendly venues too.
Craig: Professional triathletes sometimes act as if they are above joining the local club, but not you. You actually pay for your membership. What is it that makes the TCSD special to you? Lars: This club is chock-full of resources whether you are an out-of-town visitor looking to find the must-do group workout, a beginner in the sport looking for a training buddy, a discount offer on premium products offered by sponsors,
or the intense effort from the summer club aquathlons! I don’t believe there is another club in the world that offers a fraction of what TCSD offers their members.
Craig: Lars, thank you for sharing your story. You have quite a journey and I’m thrilled you and Emily have made San Diego your home. Our community and club are because of your contributions. Good luck with all of your future endeavors!
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program. continued on page 19
WWW.TRICLUBSANDIEGO.ORG 15
Your Cycling Performance
COACH’S CORNER: Tips To KEEP A TRAINING DIARY ■
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Keep a training diary and record your morning heart rate and weight. Overtraining is a definite risk with an aggressive training program. If your resting morning heart rate is consistently five beats above normal, it's time to take a rest. If your weight is down, you may be behind in muscle glycogen repletion. Riding at slower speeds (60-65 percent heart rate max) that day - which uses a majority of fat calories for your energy needs - may be fine, but don’t push those intervals until you've had a chance to replace those carbohydrates and get your weight back up to baseline..
pedal an even, round pedal stroke. Over a few weeks you should see an improvement in your ability to spin at a faster cadence comfortably.
CLIMB HARD ■
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Spinning faster will cost less energy per revolution and will allow you to work harder over longer periods of time. Try to add 10 to 20 RPMs to your usual cadence. Perhaps two or three times a week shift into a smaller chainring and try to
MAY 2013 16
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Some believe it’s best to take it easy on the climbs and then make up time on the downhills, but if you can, push to your anaerobic limits. The absolute time you’ll save on climbs (climbing at 12 mph instead of 10 for example) will be more than you could make up on the downhill (going 37 instead of 35 for a shorter time on the descent). A cadence of around 80 RPM is ideal. Shift up to a higher gear as you near the top. If the hill is long, climb in the saddle. If the hill is short, stand up. Even if the hill is long, standing occasionally is good as this stretches your back, increases your momentum and shifts the strain from certain muscle groups.
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For the small-framed cyclist, sliding back on your saddle helps you generate more force through the top of your pedal stroke, throughout the down stroke and when pulling up on the pedal. If you are a tall cyclist, you will benefit from sliding to the front of your saddle as it positions your hips more over the cranks. This gives you more leverage. Getting out of the saddle should be done on the down stroke. This minimizes the loss of momentum. You can usually shift to a larger gear before standing. If you incorporate some periods of ankling into your climbing, that can give you similar muscular relief that a spell out of the saddle can. The secret is staying aerobic on the climb. It will take practice to know your own limits.
DESCEND SKILLFULLY Descending well requires many skills including apexing, or straightening out a corner by using the breadth of the road. A good cyclist spots his line in advance of a corner and enters it from the outside edge of the road for the widest possible angle. The apex (mid-point) is crossed at the opposite or inside edge of the road, finally exiting again on the outside. The key is to gradually get into position and smoothly follow the line through the corner. ■ Use the brakes only up to the beginning of a corner. Don’t apply brakes through a corner. If you do have to brake after entering a curve make every effort to straighten your line before applying the brakes. ■
De Soto is a proud sponsor of TCSD. Members receive a discount. For details log into the TCSD website.
STRATEGIES FOR TIME TRIALS Efficiency is the key for time trial success. You must be aerodynamic, relaxed and comfortable. If you cannot breathe easily and pedal in a relaxed cadence, you’re not riding efficiently. ■ Riding a time trial at a constant intensity is most efficient. That means riding at or just below your aerobic threshold. ■ Start at the right pace. Select a gear that allows you to build up speed without getting into oxygen debt. If you sprint at the start, you will create an oxygen debt that has to be repaid later. ■ Once you have reached your desired intensity, hold this throughout the race. The optimum pedal cadence for time trial. ■ Master the turn-around. Good time trialists negotiate the turnaround with minimum speed loss. The idea is not to turn around as close to the cone as possible, but to get headed back to the starting line as quickly as possible. ■ If you have a little extra at the end, shift to a higher gear and maintain your pedal cadence . Do not stand up. You should not be able to sprint and if you can, you haven’t ridden hard enough. ■
Content modified from original source of PreemCycling.com’s The Best Tips to Improve Performance.
The World’s Finest Triathlon Gear
www.desotosport.com
WWW.TRICLUBSANDIEGO.ORG 17
Something to Crow About, continued SPONSORS OF TCSD
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
NUTRITION
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Power Bar www.PowerBar.com
continued on page 19
MAY 2013 18
well, the flock rose from the tree in a chaotic flurry of feathers and caws. They swirled and flapped just above the humans for a few moments until The Old One dove and strafed one of the men with his talons. The flock morphed into two surging balls of black feathers. Like untrained squadrons of fighters, they haphazardly dive-bombed the two men, assaulting them with talons and beaks. Their deafening squawks drowned out the woman’s shrieks. They dove and hit relentlessly until streamlets of blood ran down the arms and scalps of the two men. “Forget it!” one of the men shouted, covering his head with his arms. “Let’s get out of here!” He began to backtrack to the van while the crows continued to assault him. The other man swung his arms wildly to stop the attack, but the birds swooped down from behind him and gouged his neck and back. Hunched over, he stumbled back to the van as the crows continued their non-stop battle. He yanked the bicycle from the back of the van, flung it on the ground, and ordered the other
man to start driving. Before the van moved, the crows continued their barrage, now with slimy goop in an avian Jackson Pollock design that coated the van. The van skidded through a Uturn on the dirt track and sped away. The crows soared in tight circles, cawing loudly. The woman remained on the ground, huddled in a fetal position with her arms covering her head. With humans no longer moving and screaming beneath the tree, the birds soon returned to their perches and ceased their noise. The Old One flew down from his branch and hopped a few feet from the woman while softly clucking. She looked up. “They won’t attack me, will they?” The Old One squawked and returned to his limb. The other crows resumed their normal banter, but they remained in the tree. The woman stood and walked gingerly to her bike to remove the water bottle. Dirt and scrapes covered her arms and legs. She sat at the table, made a call with her cell phone, and squirted water on the worst of the abrasions as two streams of tears slid down from her eyes. The Old One descended and stood on the other end of the table. He hopped closer, placed an acorn near her, and then flew back to his perch. She picked up the acorn and clutched it tightly as more tears streamed from her eyes. Soon two black-and-white cruisers arrived with their lights flashing. The police spoke to the woman, checked her fingernails and took samples of skin she had scraped off the man who had grabbed her, and bagged drops of blood on the ground and grass. She described the van and some of the letters and numbers on its license plate, pointed to the crows in the tree, and gesticulated as if she could flap wings. After awhile, the police took her and her bike in one of the cruisers, and drove away.
SPONSORS OF TCSD ;OL UL^ AVUL >L[Z\P[Z HYL PU Z[VJR H[ ;OL ;YPH[OSL[L :[VYL PU 7V^H`
PROFESSIONAL SERVICES
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
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The woman didn’t return for many weeks, and when she did, she bicycled with a companion. The crows greeted them with a rowdy round of caws. “See? I told you they’d announce our arrival with a caw-caw-phony,� the woman told her friend. “They have a leader, I think. Let’s see if he remembers me.� She and her friend sat at the table, slid off their knapsacks, and munched on their snacks. The woman made a trail of nuts, raisins, bread, and chunks of apples from the far end of the table to within her reach. She looked up to the limb where The Old One had perched during her
last visit. Moments later he dipped down, made a few passes, and finally landed on the far end of the table where he snatched a raisin before flying away. He continued the pattern, each time grabbing a tidbit a hop closer to the woman. She placed the prize, a piece of cheese, in her outstretched hand on the table. The crow hopped closer, canted his head left and right, and locked his gaze on the woman’s eyes. He hopped one more time, plucked the cheese from her palm, held the gaze a moment longer, and flew back to his perch. After he swallowed the continued on page 21
ARTICLES WANTED!
Competitor Magazine www.competitor.com Richard Duquette,
Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
We are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
continued on page 20
Share your race report or adventure. WWW.TRICLUBSANDIEGO.ORG
19
SHOP RIDES AND WORKOUTS SPONSORS OF TCSD
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, Ca 92111 www.hi-techbikes.com Ride Leader: Bud Stratton budstratton@yahoo.com, (619) 889-9192
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Saturday Shop Ride Start Time: 8:30am Distance: 3 different routes with variations (Torrey Ride, Top Gun Ride, North County Short, Rancho Santa Fe Ride, and 56 Bike Path). Distance vary between 30 to 50 miles and difficulty dance from easy to moderately hard.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 Saturday Shop Ride (no drop) Start Time: 8am Route: Store to Oceanside Harbor and back. Free Coffee and Bagels are available for both Pre and Post ride.
Pulse Endurance Sports
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 21
1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com
Moment Cycle Sport 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106 (619) 523-2453 www.momentcyclesport.com Tuesday and Thurday Mornings - TidePools Start Time: 6:30am Route: Store to Point Loma Tide pools and back. http://tinyurl.com/TuesThursRide Sunday Morning Start Time: 8:00am Route: Rotating weekly, long slow distance ride. 30 or 60 mile options for each. http://tinyurl.com/MomentSundayRide
Saturday Shop MTB Ride Start Time: 7:45am Route: Starting at Pulse, route is posted by Thur on Facebook. 2-3 hours several different route options. All abilities welcome Saturday Shop Road and Tri Ride Start Time: 8:00am Route: Starting at Pulse, route is posted by Thur on Facebook. 2-3 hours several different route options. All abilities welcome Monday Night Swim Start Time: 6:00pm Location: Glorieta Bay Wednesday Night Trail Run Start Time: 6:00pm Route: Start at store.
MAY 2013 20
SPONSORS OF TCSD
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
San Diego Sports Medicine Peak Performance & Acupuncture (858) 793-7860 www.sdsmpeakperformance.com
Something to Crow About, continued morsel, he squawked as if the whole world needed to hear him. The woman smiled. “Let’s do it,” she said to her companion. They pulled out bags of treats from their knapsacks, strew them on the grass near the table, and stood at a distance while a riot of crows descended on the feast with a loud
symphony of squawks. Sated, The Old One watched from his perch where he joined the chorus. “Just a little thank-you present for the boys in the band,” the woman said. She saluted The Old One. “See you next time.”
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
NEW TCSD MEMBERS, continued Arvin Reyes Bernardo Ribeiro Jon Richards Humberto Rivera, Jr. Lisa Ryan Robin Schnug Evelyn Schuck Natalie Stiffler Daniel Swanson Kurt Talke Victor Tello Brooks Trandem J. Armando Valencia Jason Weddington
WWW.TRICLUBSANDIEGO.ORG 21
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
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