INSIDE THIS ISSUE
May 2015
War Monumnet TCSD Events TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
MAY CLUB TRIATHLON Sunday, May 17 Start Time: 7am Show up between 5:30am and 6:30am to help set up and/or get your warm up in before the start. Format: 750y/12mi/4mi
MAY CLUB POTLUCK Date: Friday, May 22 - 5:45pm Location: La Jolla Cove Check the Club’s website, Facebook page and/or Yahoo group forum for the most up to date activity details.
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Member Profile Weekly Workout Calendar Triath-Sing-Along
4 5 6
TCSD Conversation 99 steps New Members
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TriNews
bout twenty runners met at first light at the bottom of the road that wound three miles up to the war monument. Rebecca had been organizing these semi-annual Sunday morning runs for the last five years ever since the new monument had been dedicated. She had been the one to suggest the city install a low retaining wall covered with colorful mosaic flowers around the sculptures as a perpetual garden. For this idea, she was one of the guests of honor at the dedication ceremony. She loved to run up to the small park with her friends.
But it wasn’t always that way. Ten years earlier, her personal war happened during her last semester of high school, and the scars still hadn’t gone away. The only times now she ventured into her old neighborhood was for these runs to the memorial. Sometimes she could work through the bad memories while pounding the pavement. On other mornings nothing stopped the resurrection of all the past negativity and the feeling there had been no justice. This morning’s run was like that. The train of memories always started with picturing herself as that fat senior who wore glasses and unstylish clothes, the brainiac girl who didn’t care much about the way she looked because she would get through life with her smarts. Maybe it was because she was confident
that she was the target of bullies. One of the worst of the bunch was a boy named Rocky Stone. What kind of stupid name was that? He was dumber than a rock. He taunted her because he had to feel better than someone. His locker was a few doors down from hers, and he started off every morning with some insulting remark about her weight or her clothes if they were at their lockers at the same time. That morning he purposely bumped Rebecca as she was loading books in her locker, and some
fell. “Oh, sorry,” he said, snickering. “Let me help you.” He reached as if to grab another book as it was about to fall from her arms and instead tripped her. She landed hard on her wrist. “Oops, sorry,” he said, snickering again. Rebecca screamed as she got up and tried to hit him with her bag, but he dodged her, laughing. Livid, she reported him to the principal who accepted Rocky’s statement that he accidentally brushed her as he was helping. He had caused her to break her wrist and he wasn’t punished. When Rocky and his friends continued laughing at her with insults over the next few days, Rebecca couldn’t take it anymore. continued on page 16
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MAY TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Mike Plumb. 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 myhideano@hotmail.com (858) 270-1605
TRI 101
INTRO TO TCSD AND FRIENDS
REAL BEGINNERS’ BIKE RIDE
Wednesday May 20th, 6pm
review TCSD’s website for date
Saturday May 9th, 8:30am
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.’ All questions fair game and NON-MEMBERS WELCOME! Bring that friend or relative! HOW DO I GET STARTED? 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? Get the answers to these questions and more at the monthly TCSD Tri 101!
Too busy to make it to one of our weeknight Intro Meetings? Visit one of our unique sponsors and find out what makes our Club awesome! And to hear about the latest and greatest on all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! are welcome (bring a friend!), no RSVP necessary. Food and drinks will be available (pizza and soda.)
The TCSD Real Beginners’ Bike Ride takes 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. James will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Barbara Javor and Craig Zelent
Location: Contact: Paula Munoz, pmariemunoz@gmail.com or Cory Gasaway corygasaway@gmail.com
Location: Moment Cycle Sport 2816 Historic Decatur Rd., Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map: http://tiny.cc/jfwf6 Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Option: 5K run after the ride. Bring your run gear if you plan to join. Schedule of Events: 8:30am Bike Q&A 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx Contact: Please contact James Ismailoglu at james@triclubsandiego.org with any questions/comments.
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE
President
Mike Plumb
president@triclubsandiego.org
MEDENA KNESPL
Vice President
Paula Munoz
secretary@triclubsandiego.org
Nickname: Meds Member since: 2014 Web: swimbikeruntri.com
Treasurer
Al Allison
Secretary Program and Events Officer
Jay Lewis
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Hank Montrose
hamontrose@gmail.com
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Age Group: F 25-29
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Occupation: Triathlon coach and client relations manager for Aperian Global (cross cultural training firm).
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Favorite local restaurant: Isabel’s Cantina in PB - get the buddha bowl and lettuce wraps - peanut sauce to die for! Also Oscar’s Mexican Seafood!! When not training, I enjoy: Anything active and preferably water related- trying to surf, paddleboarding, hiking, exploring new places, and coaching others in tri, and hanging out with my family. Before I became a triathlete I was: Doing too many other sports - A swimmer from age six who loved swimming but despised being confined to lanes, and frequent runner, I also played competitive tennis five times a week. Who or what inspired you to start triathlons? After growing bored with single sport racing (swimming galas and cross country), I discovered tri when I was 14 growing up in London. I found a great local coach, Steve Freestone at Core Active, and after running college track for 4 years got straight back into tri. Now I love to race and coach.
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(908) 247-1145
Expo Director Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Kai Nakamura
Race Director, Duathlon
Jay Weber
Race Director, Triathlon
Jim Johnson
jameslj01@gmail.com
Sponsorship Director
Kat Gunsur
kgunsur@ccfa.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(760) 214-0055
Social Director(s) Social Media Manager
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Youth Team Coach Web Administrators
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
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Ocean Swim in Carlsbad
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Location: Tamarack Beach.
5:30 PM
Ocean Swim in La Jolla
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Location: La Jolla Shores. (Starts May 21st)
Tuesday 6:00 AM Pannikin Bike Ride
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Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
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Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride 6:30 PM
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Location: Moment Cycle Sport, Liberty Station.
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. 8:00PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
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Location: 800 Nautilus St., La Jolla.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers 6:00 PM
•
•
Location: Tamarack Beach.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Thursday 6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 8:00PM
•
Location: Moment Cycle Sport, Liberty Station.
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
PR/Best race: 2013 Cranberry Trifest in New England, 2:08 for the Oly distance. This year’s athletic goal: Top 10 in my AG in USAT rankings, breaking 1:05 on the bike (Oly) and, 39 on the run. Most embarrassing or disastrous moment: Trying too hard to look cool and aero on my bike when I was 14. And promptly crashing into the curb giving myself a nice roadrash.
Location: La Jolla Cove.
Ocean Swim in Carlsbad
Pre and/or Post event ritual: Not washing my hair (grim I know), carbo loading, eating at least half a pint of ice cream and choc chip cookies. Favorite segment (swim, bike or run): I really love the swim; I'm very competitive and love having a big group of people around me and drafting in the water, and enjoy it even more if there’s big swell.
Location: La Jolla Cove.
6:00 PM
My first triathlon: Eton Triathlon Super Sprint in the UK when I was 14 back in 2001..my transitions were rubbish and I missed a lap of the bike by accident and the race director was not happy with me. Lesson learned: Always know the course!!
Location: La Jolla Cove. (Starts May 20th)
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Can’t race without: Bike shoes always come in handy! I do like a coffee right beforehand for an extra boost. My equipment: Wetsuit: 2XU for the last 4 years but just won a Blue Seventy Helix, which I'm excited to put to the test. Bike: Specialized Shiv Running Shoe: Asics Equipment wish list: Powermeter and Garmin for both biking and running.
SHOW OFF YOUR TCSD
Spirit!
Best advice: Don’t worry about the things you can't control.
What is Spirit?
Favorite Thing(s) About TCSD: The welcoming and friendly atmosphere and competitive environment with all the races.
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. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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SPONSORS OF TCSD MULTISPORT
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com Discount: 10% off to TCSD members.
HT Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes, wheels, and accessories.
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
MAY 2015 6
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Jessica Tomasek
Craig: How did you get your start as a triathlete? Jessica: My parents were the biggest factor in
I had a blast doing my first race. As soon as I crossed the finish line, I asked my mom when we could sign up for the next race!
my initial interest and involvement in triathlon. My dad, Wayne, was, at the time, a part of a military endurance sports team, which was how he got his start in triathlon. My mom, Melissa, followed his lead and got involved in the sport as well. In October 2008, I decided to join in on the fun and completed my first triathlon. My first race was part Women’s the of
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
h ica, and Coac hn Long, Jess Jo h ac ft: Co Le e: . Abov h Queens r signing wit he at e rst al s gd a’ Jeff Du o, Jessic fi lon San Dieg th ia Tr 's en 2008 Wom h her mom. triathlon wit
When did you get involved with TriJuniors and what was that experience like for you? Jessica: I joined TriJuniors in July 2010.
Triathlon Series San Diego. I competed in the super-sprint family wave with my mom, and swam with my head out of the water for the entire swim! I did the bike portion on a mountain bike, and put running shorts on over my swimsuit for the run. Though I didn’t know much about the ins-and-outs of triathlon,
SPONSORS OF TCSD
After training on my own for a few years, I really liked the idea of being a part of a team. At the formation of the team, the Youth and Junior Elite draft-legal racing format was really starting to become more competitive. Coach Jim Vance realized that there was a need for a high-performance team in San Diego. Through TriJuniors, I had the opportunity to develop the skills needed for this type of racing.
Why did Jim re-brand TriJuniors and turn the group into Formula Endurance? What improvements resulted from this change? continued on page 8
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.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Garmin www.garmin.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Jessica: In the fall of 2013, Coach Vance
the country through competing in different changed the name of the program to Formula races has made the last few years very exciting. My favorite place that Endurance. The structure of the team is now I have traveled to so both a USAT High far is Seattle. I have Performance raced the Junior Elite Team and a USA Cup in Monroe (a city Swim Club. The right outside of reason for this Seattle) for the past change was to three years, and develop our atheach race has been letes into comvery successful. petitive swimApart from the mers, which is enjoyment of doing necessary for sucwell in the race, cess in draft-legal I’ve liked traveling triathlon. With a to this race larger number of because I can athletes, the level explore more of of the team as a the interesting whole has increased culture and beautiand has become more ful sights that Seattle has to competitive. rint Triathlon. SuperSeal Sp at es at am offer! FE te
Where have you traveled for races? Jessica: I have traveled to various places
around the United States for races such as Junior Elite Cups, USAT Junior and Youth Elite Nationals, and CAMTRI Junior North American Championships. Some of these places include Richmond, Seattle, Ohio, Florida, and Iowa.
What have been some of your favorite destination races? Jessica: I have always had an interest in traveling, so getting to explore different parts of
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
What was your experience like last November when you raced the first-ever Women’s Collegiate Triathlon National Championships in Clermont, FL? Jessica: I went into this race just looking for a good experience, and to get a feel for some of the collegiate triathlon competition. The race started out well, as I came out of the water towards the middle of the field. On lap one of three of the bike course, I was quickly able to get into the chase pack, and we gained 20 seconds on the lead pack by the end of the first
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.
Speedplay (800) 468-6694 www.speedplay.com
continued on page 11
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 at brosen@triclubsandiego.org
MAY 2015 8
lap. Then I took a technical turn too fast, and crashed into a Queens family, and I can’t wait to start this experience! fence. After fixing a few mechanical issues on my bike, I was able Who have been some of the most influential people in your to finish the remainder of the race, but I had lost the pack. After triathlon career? the race, as I was addressing my crash injuries in the medical tent, Jessica: My parents have always been very supportSonni Dyer came and introduced himself as the triathlon coach of ive of my triathlon goals, and Queens University. Now, at this tri bike. co al Iz s cu have kept me motivated h her Fo point in my college search, I photshoot wit Sponsorship through difficult periods of had already submitted applitraining. They have also kept cations and had my mind set me very grounded when I do on which university I wanted have success in the sport. My to attend… or so I thought. coaches are also very imporAfter Sonni told us about the tant because they are the new triathlon program at ones who have shown me the Queens University (in Charlotte, process to take in training NC, not Queens, NY) the school and racing, and have shared was a strong contender on my their own experiences with list. me. Jim Vance and the Why did you select Queens Formula Endurance coachUniversity? ing staff have a huge amount of knowledge of Jessica: At the race in Florida, Coach Dyer saw that I am an aththe sport and have providlete who gets back up after I fall. ed me with the guidance Because of that (and other previthat I have needed to get ous accomplishments in the sport) me to this level. I also believe that I am a product of the he offered me a spot on the inauguentire San Diego triathlon community. Many TCSD memral triathlon team, which included an bers have seen me grow up in the last few years, and have athletic scholarship. It was not until always been very encouraging and supportive. I went to visit the school that I realHow has your Christian up bringing helped to shape ized just how much Queens has to you into the athlete and woman you are today? offer. The campus itself has stateJessica: Knowing that I am a part of something greater of-the-art athletic facilities. As a than myself has really kept me grounded and humble. I triathlete I will have a number of know that God has given me the talent and ability to be a coaches, to include multiple swim triathlete, and because of that, I am able to find true joy in coaches (the same coaches who the sport and share that joy with others. Also, our faith in just led the swim teams to God as a family has kept our relationships with each other a national championship win), strong even through stresses of life, as well as extremely busy run and strength coaches, training and race schedules. in addition to my triathlon coach, Sonni Dyer. I also really Who are your sponsors? liked the academics at Queens. Jessica: I am currently sponsored by Fusion Bikes, a bike comThe small student-to-professor pany based out of Arizona. Formula Endurance also provides supratio (12-1) will allow me to port with equipment and some general costs of the sport for the connect with my peers and team as a whole. Also my biggest sponsor is “The Bank of professors. When I first met Mission Vista Tomasek,” i.e. my parents. I could not do triathlon without the HS cross co untry. Coach Jeff Dugdale, who is tremendous support of my sponsors! the head swim coach and will be overseeing the triathlon program, he had just been reviewing a spreadsheet of his What are your future triathlon goals? swimmers’ grades. I was impressed by this and the rest of the Jessica: My short term goal would be to do well in collegiate coaching staff, and I got a sense that I would be really well taken triathlon, and help take the Queens University team to a national care of, in addition to being held accountable for my academics. championship (Go Royals!!). In the future, I would like to race All of this made me feel like I was already a part of the
continued on page 18
WWW.TRICLUBSANDIEGO.ORG 9
SPONSORS OF TCSD
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
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12. Drive to house where your club mate, the bicycle mechanic, is staying. Show him the pieces of your rear wheel. Beg for help. 13. Go to swim start Friday morning. Look for tell-tale wristbands on other competitors; look condescendingly at all those swimming who aren’t participating in the race. Go back to hotel. Drink beer, spend four hours attaching numbers to your bicycle, helmet, and race outfit. Panic that you don’t have eight pieces of reflective tape for your run outfit, even though IMNA has never been known to enforce the rule. Drive down to expo at the last minute, stand in line, pay $10 for a strip of reflective tape. Drive back to hotel. Drink beer, place energy products into various bags. Pack transition bags. Unpack transition bags. Repack transition bags. Drive to carbo-dinner. Stand in line, proceed through buffet with poor food selection, sit at crowded table, remember you paid an extra $20 each so your family could enjoy this food. Listen to IMNA personnel tell same jokes as last year. Realize that Dave Scott has apparently discovered the fountain of youth. Stand in line to leave. Prep bike to drop off on Saturday, discover your tire has a slow leak. Drive to expo, stand in line, pay $80 for tubular tire. Get back to hotel, realize you don’t
Steps To Complete Your IM Journey
1. Arrive in town. Drink beer. 2. Find over-priced accommodations you are staying a minimum of four nights at. 3. Unpack bicycle, spread gear around room randomly. 4. Attempt to reassemble bicycle, realize you forgot to mark your seat and handlebar position before disassembly. Guess position and tell yourself it won’t make a big difference. 5. Drive bike course at slow speeds while making wrong turns. Annoy locals. 6. Find swim venue. Put wetsuit on, stand around for 15 minutes. Swim ten minutes, take wetsuit off. Look around to see if you impressed anyone. 7. Walk around expo looking for free stuff. 8. Go to registration tent, stand in line, get bag, check bag for goodies. 9. Go back to hotel, arrange energy products into different piles. Stare at piles. 10. Spend two hours preparing for bike ride with race wheels and drink systems. Go for 30 minute ride. Go back to hotel. Drink beer. 11. Decide that this would be a great opportunity to learn how to rebuild your rear hub to fix the play in it. Disassemble hub.
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COACHING & FITNESS
W
e 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 triathlon, they can include running, cycling, tri
Share your race report esting. Without content, this newsletter will end up being or adventure. travels… etc., whatever you think
other club members may find interEnergy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com continued on page 22
just ads, and that is no fun. Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page 3 for contact info.
MAY 2015 10
22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34.
know how to glue on a tubular, drive back to expo and have them do it for you. Drop bike off, spend time covering bike with various plastic bags because everyone else is doing it. Drop off your transition bags, realize you forgot your salt tablets, drive back to hotel to get them. Drive back to hotel again, arrange race gear for tomorrow morning. Pack special needs bags. Unpack special needs bags. Repack special needs bags. Realize there is nothing more you can do to get ready. Sit down and relax. Panic. Drink beer. Eat early dinner. Drink beer. Go to bed, lie there in a cold sweat. Wake up at 2:00 am for 1000 calorie bottle of nasty-tasting concoction, “because Gordo does it”. Go to the bathroom. Lie awake listening to horrible weather move into town. Wake up at 4:00 am, listen to spouse complain. Drink beer.
35. Get in car, drive to start. Stand in line to enter the transition area. 36. Check transition bags. 37. Stand in line to get body marked. 38. Check bike, stand in line to get tires pumped up. 39. Stand in line for port-a-john. 40. Realize you left your water bottles with special nutrition needs in the fridge at the hotel. Drive back madly to get them. 41. Get back to start, wait in line for parking spot. 42 Stand in line for port-a-john. 43. Get wetsuit on, stand in line to enter swim area. 44. Realize it’s too late for a warm up. Stand in line to enter water. 45. Stand in water with 2000 other people while sun comes up and national anthem is sung by local high school girl. Realize that few moments of your life have been this beautiful; you just need to deliver and beat your friends otherwise you will be mocked. 46. Gun goes off, 2000 people attempt to swim on top of you, continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
99 STEPS, continued SPONSORS OF TCSD
47.
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.com Gleasoncoaching@gmail.com
48. 49.
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realize that you are in mortal danger or drowning and few moments of your life have been this dangerous. Get kicked in face, goggles come off, panic and tread water trying to get them back on while people hit you. Remember you paid good money to do this. Exit swim, stand in line to get into transition. Stand in line to get out of change tent. Get bike, stand in line to get out of transition. Start bike, realize that there is no way 1000 people can pack onto a course within 20 minutes without massive drafting problems. Hope that poor bike handlers don’t crash in front of you. Ride bike. Panic that you’ve already fallen off your
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nutrition plan that your coach gave you. Make up for lost calories and fluids in the next 15 minutes. Feel ill. Ride bike. Get saddle-sore. Ride bike. Decide to piss while riding to save time. Spend the next 30 minutes soft-pedaling, coasting, and practicing mental imagery trying to relax enough to let it go. Give up, get off at aid station and spend 30 seconds in port-a-john, get back on bike. Ride bike, feel queasy and bloated, take three salt tablets at once to make sure you’re not low on electrolytes. Throw up. Get off bike, sit in change tent wondering continued on page 14
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NUTRITION
99 STEPS, continued
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63. 64. 65. EAS Sprots Nutrition www.eas.com
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69.
70. 71.
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why you are doing this. Listen in disbelief to volunteer telling you you’re almost done. Proceed to marathon course. Realize that you should have practiced the 1000 calorie drink at 2:00 am before race day. Throw up, walk, jog, repeat for 26 miles. Start gagging at the thought of another energy gel. Sample the variety of food at aid stations. Discover Oreos, the food of the Gods. Invent the form of locomotion called the ‘ironman shuffle’. Feel proud that your 12 minute mile is technically not walking. Pass your spouse. Make them swear to never let you do another one of these. See finishing chute. Sprint madly down the road high-fiving people and cheering while announcer screams your name. Realize it was all worth it. Get to finishing chute, wait in line while a man takes his extended family over it with him. Cross line, collapse into arms of patient volunteers. Spend next two hours in med tent realizing that you should have drunk more fluids when it got hot.
72. Go to massage tent, eat cold pizza and wander around in a daze while wearing an aluminum foil blanket. 73. Stick around finish line until midnight to share in “the ironman spirit”. Beat off 12year-old to grab free socks thrown into crowd. 74. Look in disbelief at fresh and bouncy professional athletes dancing at the finish line. 75. Cheer last few athletes into the finish before midnight. Ask your spouse if you looked that bad. Be amazed that they spent 17 hours out there moving the whole time. 76. Go back to hotel, collapse in bed. 77. Wake up, go to bathroom, collapse back into bed. Repeat all night until the six IV’s the med tent gave you are through your system. 78. Wake up at 4:00 because your legs hurt so much. 79. Eat first breakfast. 80. Sit around until spouse wakes up, eat second breakfast. 81. Shuffle around town Monday morning wearing finishers t-shirt and medal. Smile knowingly at other fellow shufflers.
82. 83.
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Graciously accept congratulations from locals thankful you came to their town to spend money. Eat third breakfast at all you can eat buffet. Go to Official Finishers merchandise tent. Stand in line. Pick out $200 worth of clothing with prominent logos on it. Stand in line, pay $600 for clothes. Contemplate getting a tattoo to immortalize your achievement. Fall prey to peer-pressure and marketing techniques. Cough up $450 (or more) to sign up for the race next year - since it will sell out today, and this is your only chance to sign up! Proceed to IM Hawaii role-down. Hold out hope that, even though you finished 80th in your age-group, this will be the year everyone leaves early and you get the last spot.
86. Eat first lunch. 87. Go back to hotel, stare at the disgusting, sticky, smelly mess that is your bicycle and race clothes. Start packing things up to fly home. 88. Eat second lunch. 89. Go to awards dinner, stand in line. Get poor food from buffet, remember you spent $20 a head so your family could enjoy this magical moment with you. 90. Watch hastily-produced race video. Closely examine each frame hoping they caught a glimpse of you on the course. Be disappointed. 91. Watch age-group athletes get their awards. Wonder how many of them actually work for a living, and where you can get some of the performance enhancing drugs they appear to be on. continued on page 18
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WAR MONUMENT, continued SPONSORS OF TCSD
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MAY 2015 16
“I hate those boys, I hate the principal, and I hate the school,” she told her parents. “I hate them all and I’m not going back. I’ll graduate in six weeks. I’m already accepted at a university far away from here where I won’t have to see them again. I just need to pass my classes this semester. I’ll do it by home schooling.” The next evening after all the students were gone, she returned to the school to empty her locker. She squirted Superglue into the combination lock on Rocky’s locker and squeezed pancake syrup through the vent of his locker as well, hoping ants would find it. It wasn’t justice, but it was a bit of retribution. Her anger sowed the seeds of something else— a desire to change her image from an overweight, four-eyed misfit to someone everyone would respect. She switched to contact lenses and started working out and eating better. She didn’t have to leave for school at 7am and instead went jogging, which burned calories and alleviated some of her frustration. In the summer she worked for an aunt and uncle who owned orchards a few hours away where she and her cousins could hike and ride bikes. By the end of summer, Rebecca had lost nearly twenty pounds and was hooked on running and biking. At the university she joined a triathlon club,
continued to lose weight, and excelled in her classes. The club was the center of her social life and well-being, and the bad memories of high school got pushed into the recesses of her mind. The new Rebecca was a happy, popular, and physically fit soul. After graduating she decided to earn a Ph.D. in psychology, and she entered one of the top programs at the university in her hometown. She found a place to live far enough from the high school to lessen the odds of running into people she used to know, and she joined the university’s triathlon club. Now and then someone from the past spotted her in a store. “Rebecca, is that you? You look so different. What have you been up to?” “Oh, I’m a triathlete,” she’d answer off-handedly. It impressed most people because they thought triathlon required physical prowess they didn’t have. When these old schoolmates didn’t inquire about her career and marital status, she was content to leave them with the illusion she could swim, bike, and run circles around them. No one bullied triathletes. As Rebecca rounded the last curve to the war memorial, her thoughts returned to the present. The runners waited for the last ones to arrive. They stood in a group by the sculptures as each
person expressed some personal thoughts about war and peace followed by a minute of silence. The sound of a pickup truck with oversize tires zooming into the small parking lot broke the early morning quiet as the occupants left the truck and slammed the doors. “Let me take a group photo with the sculptures and mosaic wall behind you,” Rebecca said. “I’ll post it on Facebook.” She snapped several photos with her phone from different angles in the dawn light. A few minutes later, the runners began jogging downhill. Later that morning, one of Rebecca’s friends called her. “Have you heard the news about the war memorial? Somebody vandalized it with spray paint.” “What? It was fine at sunup. I was just looking at the pictures I took. Who did it?” “The police don’t know. What idiot would deface it? Are they anti-war or anti-peace?” “That kind of graffiti is the sign of someone looking for attention without showing his face, a closet bully. Thanks for letting me know.” Rebecca returned to looking at the photos after she downloaded them to her computer to view them on the large screen. She had taken five pictures, three of which she had ignored because the sunlight had silhouetted everyone’s face. Now she looked closer at them because the lone pickup truck in the parking lot was visible in two of the shots, and the truck’s driver and passenger were standing behind the truck in one of the photos. The pictures weren’t great because the lighting was poor and the truck was far in the background, but zooming in left her no doubt who had been the driver. He had owned a similar vehicle, if not the same one, ten years earlier. She called the police. “I think I have a photo in my phone of the guy who might have vandal-
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ized the war monument.” She explained the early morning events and agreed to bring her phone to the police station. An hour later she watched a detective zoom in her photos he had transferred to the police computer. Another police officer joined them, a man named Brett she recognized from her high school. He had been one of the smarter and nicer boys who she knew from several advanced placement classes. She had thought of him as a computer geek, not someone who’d end up in uniform. They nodded at each other. “Rocky Stone is no stranger to law enforcement,” the policeman operating the keyboard said. “We’ll check him out. Thank you for bringing in these photos.” Brett accompanied Rebecca to the lobby. “When you walked in I did a double-take. You look so different from high school. What have you been up to?” “Oh, I’m a triathlete,” she said off-handedly. “Unless you’re a pro, that’s just a hobby. I
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CONVERSATION, continued
WELCOME NEW TCSD MEMBERS
triathlon professionally, but my ultimate long-term goal is to maintain the multisport lifestyle for my lifetime.
Leilani Abalos
Thomas Lane
Pedro Aceves
Anthony Macchia
Jacob Adams
Chuck Macdonald
Jessica, the TCSD has been a huge fan of yours over the years. Thank you for telling us your story. We are going to miss you when you are
Bashar Al-Kuwaiti
Luis Macias
Eric Anderson
Christian Marshall
Liam Arenas-Field
Vanessa Mateus
Richard Barido
Taylor McDougald
Nancy Boyd
Kathleen Mellinger
George Burrough
Dave Nelson
Jarrod Butler
Nathalie Pauwels
Nathaniel Cabrera
Corinn Pope
Timothy Castor
Dawn Prebula
John Chico
Sean Rando
Nick Cohenmeyer
Pat Redner
Analia Corrales
Edson Reyno
Margaret Eardley
Ryan Riell
Galen Fisher
Audric Rivera
Stefanie Flynn
Alain Rivera
Robert Freedman
Joanne Salaz
Jacob Fuller
Gregory Schulte
Yvette Garretsen
Kate Shanner
Claire Garretsen
Andrew Shoemaker
Michalia Gorden
Rick Siebern
Jana Halaby
Elliot Spagat
Sean Harrington
Matthew Stampfler
David Hawkins
Jennifer Stampfler
Dawn Hazelwood
Janine Tampon
Qinhua He
Kallie Tettenburn
Bailey Huot
Ching Tung
Michelle Jacob
Jose Villaseãor
Allison Janusziewicz
Matthew Walsh
Rachel Keith
Michelle Wilson
Catherine Kinney
Joshua Wilson
Lauren Kort
Marissa Woller
Terry Kraft
MAY 2015 18
away in North Carolina. The sky is the limit for you! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
WAR MEMORIAL, continued mean where did you go to college, and have you settled into a career? I heard rumors about why you disappeared from high school, but I never knew if they were true. You’re really smart, so I thought something bad happened to you. I think you coming in today with those photos has a bit to do with long overdue justice. Am I right?” The way he gazed at Rebecca gave her the impression he really wanted to know. She nodded and let out a long sigh. Then she told him about what happened in high school, about college and grad school, and why her Ph.D. dissertation was about bullying, a subject she knew too well. “What about you? I thought you were a computer expert, but I see you’re a cop.” “I work with the computer crimes
unit. I’m in graduate school too. And I’ve competed in a police triathlon. I suppose that makes me a triathlete too.” He smiled and then was quiet for a moment. “I don’t know if you’re married or in a relationship, but I’d like to talk to you again if you’re not opposed to fraternizing with anyone you knew in high school. You probably don’t eat cop food, coffee and doughnuts, but maybe we can go out for protein shakes and bran muffins.” She smiled. He was the first person from her past who saw right through the triathlete shield she had used as verbal protection from people she used to know. He was on her side. She had been fighting this old, personal war by herself for too long. It was time to make peace with it. “Yes, I’d like that.”
99 STEPS, continued 92. Realize that you have to go all the way up to women’s 70+ age group before you find an age-group your time would have won. 93. Listen to long, excruciatingly boring thank-you speeches from various professional athletes. 94. Stand in line to get out of awards dinner. 95. Go to Airport, stand in line. Deliver $5000 bike to Neanderthal-like baggage handler. Pray. Reluctantly take finishers medal off to pass through metal detector. Proudly tell TSA personnel what you did on your weekend.
96. Get home, contemplate unpacking disgusting bicycle, decide to leave it until tomorrow. 97. Eat Bon-Bons and watch tv. Contemplate unpacking your bicycle and training again, decide to leave it until tomorrow. 98. Repeat above step for 2-10 weeks. Step on scale. Look at your fat, disgusting self in a mirror and remember you signed up for next year’s race. Unpack bike, chip mold off of seat tube. Show up at swim practice again. 99. Get ready to do it all again next year…
WWW.TRICLUBSANDIEGO.ORG 19
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED