INSIDE THIS ISSUE
MAY 2017
Tale of Fiction TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
T
2017 TCSD RACE CALENDAR Aquathlon Location: La Jolla Shores May 18 June 15 July 13 August 10 September 7 October 5 Triathlon Location: Fiesta Island September 9 October 21 November 5 Runing Events December, Mission Bay 10K Beginner Triathlon May 20th June, July, August Glorietta Bay, Coronado
Refer to the Club’s website for complete activity listings and information.
1 3 4
New Members 4 Weekly Workout Calendar 5 Congratulations IM Finishers 6 TCSD Conversation 7 Coach’s Corner 13
Swim Truth
17
USAT’s NCC 18 Race Report: Kevin Malone 20
TriNews
hey’re a feast for the eyes, a joy to the ears… but a bane to the nose. That’s the reaction of many visitors who observe or swim in the water with the sea lions at La Jolla Cove and the harbor seals at nearby Children’s Pool. This short article presents a little basic natural history of the pinnipeds and the seabirds that share the rocks and beaches in La Jolla, legal aspects of pinniped interactions with people, a few medical caveats for Cove swimmers, and some thoughts about what we might expect in La Jolla in the future. can be found along the Pacific coast between southeast Alaska and central Mexico. Their natural haul-out sites are sandy or rocky beaches, but they also find safe havens on manmade structures such as marinas, docks, wharves, and boats. Males can weigh up to 350 kg. They typically eat squid, fish, and sometimes clams. Although they are hunters, stealing food is one of their natural feeding strategies. That’s called kleptoparasitism, and it’s a source of rancor among fishermen when pinnipeds steal their catches and ruin fishing gear in the process. Natural predators of sea lions and seals are killer whales and large sharks.
The US population of California sea lions breeds primarily in the Channel Islands, which is why we don’t see young pups at the Cove. Breeding season is from May to August. When they aren’t breedby Barbara Javor ing, sea lions tend to be at sea for up to two weeks at a time before hauling out to rest. They also come to shore to molt in the fall and winter. Females are known to forage as far as 100 km from shore, while males may swim as far as 450 km from the coast when water temperatures rise. Thus the Cove population of sea lions comes and goes. The sea lion population in US waters dropped to about 10,000 in the 1950s when they weren’t protected by law. Since the passage of the Marine Mammal Protection Act (MMPA) in 1972, the population has increased to about 240,000 in US waters and is no longer considered endangered. In fact, sea lions are so numerous that wildlife biologists believe the population is near the carrying capacity of the coastal ecosystem. are somewhat smaller than sea lions, and can be distinguished by their lack of ear flaps and by the spots that cover their fur. Unlike sea lions, harbor
of Seals andMen
SealLions
Harbor Seals
continued on page 6
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A brief consultation will be shed light on the best options available for you. Whether you want to purchase a complete system or just cleaner more affordable electricity, Sunrun offers homeowners the full spectrum of industry leading options, including energy storage.
As a TCSD member and Oceanside 70.3 finisher I can relate to wanting that new bike! Please don't let your AC bills keep you from enjoying the open road this summer. Being a NAPCEP certified solar consultant with 10 years of industry experience, I take pride in making solar simple and easy to make sense of. Noah Carson Sunrun Solar Consultant 2016 Circle of Excellence Recipient
760-798-6699 MAY 2017 2
Noah.Carson@SunRun.com
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, Kai Nakamura. 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 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:
Bessy Anas’san, Brenton Ford, Barbara Javor, Kevin Malone, Darrell Steele, and Craig Zelent w/Monica Sberna
TRICLUB ESSENTIALS
TCSD BEGINNER RIDE
TRI 101
Monday, May 15th 6:00pm
Saturday, May 21st 8:30am
Tuesday, May 30th 6:00pm
Come find out what makes our Club awesome and hear about the latest and greatest and 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 your new best friends/training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
Beginner Bike Ride is a 9.66 mile route in Fairbanks Ranch/ Carmel Mountain and the 56 bike path. The route has a total ascent of 727.06 ft and has a maximum elevation of 552.33 ft. Nobody gets left behind. If you are not a beginner still come out to join us, we can always use help and company. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Optional 5K run after the ride. Bring your run gear if you plan to join. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Option: 5K run after the ride. Bring your run gear if you plan to join.
Get the year started off right and get the answers to these questions and more at the monthly TCSD Tri 101! 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? HOW DO I GET STARTED? 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 ARE WELCOME! Bring that friend or relative!
Location: Moment Cycle Sport www.momentcyclesport.com 2816 Historic Decatur Rd., Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map: http://tiny.cc/jfwf6 Contact/Questions: Deborah Jones Deborah.jonessd@gmail.com
Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll NEW Meet up Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: Beginner coaches at 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 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
WELCOME NEW TCSD MEMBERS
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Colleen Abbot
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
Brian Augustine
TCSD Board of Directors
Elizabeth Barbot
TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
Michael Begg
advisor@triclubsandiego.org mentors@triclubsandiego.org
David Boles
TCSD VOLUNTEER COMMITTEE MEMBERS
Corey Capella Randy Dickamore
Beginner Coaches
Aleksandra Dickamore
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Jennifer Doolittle
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Daniel Drosman
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Jerry Dwek
Expo Coordinator
Danny Arnold
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Erik Elander Jaci Feinstein
(760) 214-0055
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Julio Fernandez
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Erin Fischer
Race Director, Aquathlon
Jay Weber
Elizabeth Gann
Race Director, Duathlon
Will Smith
Julie Gannon
Race Director, Triathlon
Dennis Gittens Kerry Gonzales Mark Greenberg
Social Director
Elizabeth Kenny
ejckenny@gmail.com
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
Tim Hackbardt
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Adam Hall
Track Coach, UTC (Spring/Summer) Bill Gleason
trainerhollys@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Holly Stroschin
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Kimberly Harvey Quy Hoang Colin Jackson Ralph Kalfayan Bernard Kenny Terri Kragen Jillian Lane Sean Lang continued on page 5
MAY 2017 4
gleasoncoaching@gmail.com
Holly Stroschin
(858) 717-1114
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
RUN
BIKE
SWIM
Mary Lawson Miranda Leopold April Ligeti Paul Mckune Cathal O’Connor Douglas Parker Gretchen Phillips
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Kathy Pratt
Monday 6:00 AM Ocean Swim, advanced/expert swimmers 6:00 PM
•
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
•
Location: Tamarack Beach.
Danea Ramos
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Open Water Swim
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Alicia Quinn
Location: La Jolla Cove.
Staci Reidinger
Location: Glorietta Bay, 1975 Strand Way, Coronado. •
Location: 800 Nautilus St., La Jolla.
Tuesday
Miguel Rivera Alex Schaub
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
John Schiess
Location: Tamarack Beach.
•
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Lauren Schoener
5:45 PM
Track Workout at UCSD, Coached session 9730 Hopkins Drive.
•
Location: Triton Track and Field Stadium (UCSD)
Thomas Seymour
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.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
LJHS Swim Workout (Coggan Family Aquatic Complex)
6:00 PM
Trail Run
•
•
Steven Siligato Rodrigo Tome
Location: La Jolla Cove.
6:00 PM
Jason Shin
Lilias Young •
Location: 800 Nautilus St., La Jolla.
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista.
David Young Heidrun Ziche
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Location: Ventura Cove (every other week until June)
5:30 PM
Open Water Swim Workout
6:00 PM
BOWS Swim Workout (Beginners’ Open Water Swim)
•
•
Location: Bonita Cove, Mission Bay.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
APPAREL & EQUIPMENT
IM Texas - April 22, 2017 AG AG Rank OV Rank Susanne Davis F 45-49 3 199 Julie Moss F 55-59 1 291 Marcus Lostracco M 25-29 16 360 Peter Berk M 45-49 78 524 Stephanie Ertzberger F 25-29 26 1261 Pattie Keller F 55-59 11 1448
MAY 2017 6
Bike 5:26 5:38 5:20 6:11 6:57 6:54
Run 3:42 3:53 3:41 3:49 4:40 5:26
Finish 10:16 10:46 10:58 11:31 13:29 13:58
2,204 finishers. Transitions and seconds not included.
Indicates qualified for IM World’s Championship. 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.
OF SEALS AND MEN, continued seals have short flippers in front that limit their mobility on land. In La Jolla, they prefer to haul out on the sandy beach at Children’s Pool rather than the rocks at the Cove. Also unlike sea lions, harbor seals breed in La Jolla where pupping season is December 15-May 15. Pups are able to swim and dive within hours of birth. When nursing mothers are well-fed, pups grow quickly and are weaned after four to six weeks. Harbor seals may spend several days at sea and swim up to 50 km in search of food before returning to haul-out sites that are often homes to colonies of the pinnipeds. The California population of harbor seals has been estimated to be around 20,000-25,000, largely centered near Point Reyes. This population size is considered to be healthy and robust. The law generally prohibits harassment, hunting, capturing, and killing of marine mammals. The MMPA contains exceptions that authorize certain people under specific circumstances to deter seals and sea lions from damaging private property as long as they don’t injure or kill the animals. The MMPA does not allow private citizens to deter seals from undeveloped property such as beaches, or public property such as breakwaters. Basically, the law permits dock and boat owners to deter seals from damaging or sinking the manmade structures, and fishermen to shoo away seals while they are actively fishing. The law doesn’t permit shooing away seals from beaches such as La Jolla Cove so people can
MMPA
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Swim 0:59 1:05 1:36 1:15 1:29 1:22
swim there. It is also illegal to feed or attempt to feed any marine mammal. NOAA Fisheries Service guidelines recommend keeping a distance of 50 m from seals on land. Another aspect of the law is La Jolla Cove is within a marine reserve system. It is a marine protected area under federal law, a state marine reserve under California law, and part of the San Diego-La Jolla Underwater Park under city law. Not only are marine mammals protected there, but part of the ecological reserve has been designated as a “look but don’t touch” zone. Visitors, restaurant owners, and homeowners complain about the rotting fish odor of sea lion feces at the Cove, but in truth the malodorous condition on the rocky shelf and bluffs just east of the Cove was present before the Cove became a favorite haul-out site within recent years. Pelicans, gulls, and cormorants have been painting the intertidal shelf white with guano for many decades, and cormorants perching on the steep walls of the bluff along the Coast Walk trail have long contributed to the foul smell wafting up the cliffs toward the multimillion-dollar homes on Prospect Ave. It would be interesting to determine which animals contribute the most to the putrid fecal aromas around the Cove. I vote for the birds because they generally perch above the high tide line so that the stench is only
The Putrid Smell
continued on page 23
TCSD CONVERSATION WITH: By Craig Zelent
”
Monica Sberna
“
I had the pleasure recently of getting to know Monica Sberna, the Volunteer Coordinator for Triathlon Club of San Diego. Monica has a huge heart as you will see with all the money she has raised for important causes. You are sure to enjoy her story below.
SPONSORS OF TCSD
Castelli Discount: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Craig: What were your sports before triathlon? Monica: I was one of those kids that played pretty much every sport at some point growing up, but mainly just for fun as I was always good, but never truly great at any. In high school, I competed on the track team as a sprinter and discus thrower (I know… shocker), but I was always middle-of-the-pack and did it more for the camaraderie than the competition. I also played intramural broomball in college, which I loved, but sadly I haven’t found too many opportunities to play since then.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
What was the driving force that got you involved with Team in Training? Monica: Having always been physically
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
active in something or another growing up, I found myself in a weird place when I moved to Columbus, OH for my first job and had essentially nothing to do after work. So a co-worker at the time told me about Running the 2016 San Diego Half Marathon, #3 of 12. Team in Training, one of the largest endurance After that, I was hooked! I originally joined sports training programs dedicated to raising money for The Leukemia & Lymphoma Society. Team in Training for the support system (coachAt the time, I had no personal connection to es and planned workouts), but this organization those affected by blood cancer, but after truly changed my life. Working in clinical attending one of their info meetings, I (almost research myself, I know first-hand how imporfoolishly) decided that I was going to raise tant it is to help fund life-saving research. But $2,900 to run the Nike Women’s Half Marathon most importantly, I have had the privilege of out in San Francisco, CA… because it sounded meeting so many amazing individuals who have like fun. And so I trained with coaches and not only touched my heart, but have inspired me fellow teammates to run my first half marathon to do more than I ever imagined I could. So I continued to challenge myself, completing my in October 2010.
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page
continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
Xterra Wetsuits 7810 Trade St #200, San Diego, CA (858)565-9500
first full marathon in 2011 (Nike Women’s Marathon), my first century ride in 2012 (Viva Bike Vegas), and my first sprint triathlon in 2013 (Wendy’s International Triathlon) all while raising an additional $7,000 for The Leukemia & Lymphoma Society.
What was your first experience with triathlon like? Monica: Having already
Zoggs Goggles Zoggsusa.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details. continued on page 11
MAY 2017 8
CONVERSATION, continued
signed up for the Wendy’s International Triathlon (sprint in 2013. th Team in Training wi n hlo at tri distance) through Team in pic ym Monica’s first Ol history. I went on to complete five more Training, I decided I wanted to “get my feet wet” at a smaller triathlon to help triathlons that year, including two Olympic discalm some of those “first race” jitters. So I tances, and am so thankful to have had Michael signed up for a super sprint held at my alma there to cheer me on at every race I’ve done mater, Miami University. The race consisted of a since then. 400m swim inside at the recreational center What was so special about the day you pool (serpentine fashion), followed by a 20K raced the 2013 Deer Creek Fall Challenge? bike in and around Oxford, and a 5K run on Monica: One of my favorite triathlon memories Miami’s beautiful campus. A picturesque course actually has nothing to do with the race itself. to say the least, had it not been a very cold, In fact, it was actually one of my longest, most April morning in Ohio. trying triathlons to date. A teammate of mine, I remember being more nervous than I had Ralph, was attempting to complete his TNT ever been before while I was waiting to enter Triple Crown (running, cycling, and triathlon the pool. And those nerves got the best of me event with TNT) all in one year, having just run as my swim ended up more doggie paddle than his first half marathon earlier that spring. I, on freestyle, and I’m pretty sure I was the second the other hand, was burned out from training to last swimmer out of the pool. But I sur- and hesitant to even start the cold, late vived… only to realize in transition that I had September race. But when I showed up on race forgotten my full-fingered riding gloves I was morning, Ralph, who had sprained his wrist two planning to bring (now I always have a race- weeks prior, was still planning to race the day checklist). And sure enough, my fingers not Olympic distance, so of course I had no excuse. only froze but went completely numb by the We started the race in different waves, but as time I entered T2, which made trying to tie the usual, my swim took forever, and once again I laces of my running shoes nearly impossible. was one of the last participants out of the I was so done with the race I started to cry, water. So the goal at that point was just to but my then boyfriend (now fiancé) Michael, catch Ralph so that I could present him with standing helplessly outside of transition, his Triple Crown at the finish line. Easier said continued to cheer me on. So I wiped the tears than done when you’ve been slacking on trainfrom my face and started to run. And some- ing, but I was determined to be there when he where along those 3.1 miles I suddenly came to finished. So I pushed myself on the bike and realize that even though it wasn’t pretty, I was run in order to catch him, and the hug I doing it! I crossed the finish line with a big received when he crossed that finish line was smile on my face, and as they say, the rest is one of my most rewarding race finishes to date.
A perfect example of how determination and passion can push you to do more than you ever thought possible.
The best end to a very long race at the 2013 Deer UCSD Moores Cancer Center, Rady Children’s Creek Fall Challe nge. Hospital, and more.
You moved to San Diego in August 2014. What fundraising events have you done since arriving here and what were those experiences like? Monica: As I mentioned previously, I was very involved with fundraising for Team in Training when I lived in Ohio, so when I moved to San Diego I wanted to continue to fundraise for other organizations I felt passionate about. So in 2015, I signed up to run the Disneyland Dumbo Double Dare as a St. Jude Hero. That meant not only would I be running the Disneyland 10K on Saturday and Disneyland Half Marathon on Sunday, but I also committed to fundraise $2,000 for the St. Jude Children’s Research Hospital. Still to this day, that was one of my favorite races as it was not only my first time at Disneyland, but I was able to honor 12 of my personal pediatric cancer heroes the first 12 miles, with the last 1.1 mile dedicated to all the pediatric clinical trial patients I worked with day in and day out at Rady Children’s Hospital. Then later that year, a good friend who I had trained with for my first century ride lost his two-year battle with Non-Hodgkin lymphoma, and in his honor, a number of his friends and family formed The Purple TuTu Society. While I won’t go into the reasons behind the name, this group of 38 individuals successfully raised over $92,000 for Pelotonia 2016, a two-day cycling fundraiser for the James Cancer Hospital in Columbus, OH. Unfortunately, I was not able to make the trip back to Ohio to ride with them, but I vowed to ride 100 miles once again to help honor Dan’s memory and raise money for cancer research. So in 2016, I participated in San Diego’s own cycling fundraiser, Padres Pedal the Cause, committing to raise $1,000 to benefit local cancer research at the
What did you learn from the century and half marathon you did on the same weekend last fall? Monica: When I signed up to ride the 2016 Padres Pedal the Cause in honor of my friend Dan Weisenbach, little did I know it would turn out to be one of the most physically and mentally challenging weekends of my life. Having already registered for a number of half marathons that year already, I was shocked to say the least when I learned that the event, previously held in September, had been moved to November, the day before the Silver Strand Half Marathon. Not one to back down from a challenge though, I committed to finish both events in a test of both physical and mental fortitude, all while wearing a purple tutu in Dan’s honor. I think the century ride for Padres Pedal the Cause was more mentally grueling than anything, with over 7,151 feet of climbing in just under 10 hours. In fact, I almost cut the route short (at the official turn-off) in fear I wouldn’t be able to finish before dusk. But Dan was truly out there with me, telling me to keep going and that I could do it! The Silver Strand Half Marathon the next day, however, was definitely a test of my Finishing Padres Pedal the Cause 2016. physical endurance. My body was tired and part of me wanted to give up, but the one thing I learned that day was you can truly accomplish anything you set your mind to, especially when you have someone to finish for.
How did you get involved in the Triathlon Club of San Diego? Monica: Having already completed a number of triathlons in Ohio, one of the first things I looked for continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued when I moved was a group I could train with out here in San Diego, and Triathlon Club of San Diego seemed to be the obvious choice. So I attended one of the Intro to TCSD meetings, which is where I first met Paula Munoz. As acting vice president and secretary at the time, Paula was always looking for more people to get involved with volunteering, as we all know how involved she is herself. So volunteering at a number of club events turned into assisting the expo coordinator, which ultimately turned into an opportunity to revamp the volunteer program as volunteer coordinator.
posts asking to sign up for these events once race season gets into the full swing!
What have been some of your funnier moments in triathlon?
Craig: What should we know about your current role as the volunteer coordinator? Monica: TCSD is and will always be a volunteer driven organiza-
Monica: I’ve definitely had my fair share of triathlon blunders, from forgetting (sometimes necessary) equipment to missing bike turns, but I think my swim at the 2013 Tri Fit Challenge definitely takes the cake. The swim for the Olympic distance of the race is set up in triangle fashion at Antrim Lake, with the top point of the triangle located at the dock where swimmers enter and exit the water. Being a novice swimmer, as you most likely realize by now, I started at the back of my wave and took my time swimming, concentrating on trying to stay calm.
tion, so the Volunteer Coordinator’s job is to help get the word out when volunteers are needed. We have many veteran volunteers who help lead our weekly workouts, run our monthly club events, and even help publish this newsletter. But I want members to know that we are always looking for people to help in any way they can. Two of our biggest needs that don’t involve a ton of time commitment are helping out at our monthly club races and TCSD expo booths. Keep an eye out for e-mails and Facebook
However, after swimming for a while and sighting off of what I thought was the far left buoy, I stopped for a moment after realizing that there didn’t seem to be any other swimmers around me. So I looked up and soon realized that I was somehow in the middle of the triangle all by myself! Considering I don’t always swim in the straightest of lines, I figured I must have drifted left after the first turn and accidentally caught the wrong buoy in my sight. But lesson learned, and from then on, I always double check that
MAY 2017 10
I’m sighting in the right direction.
Monica: I’ve knocked most of the half
marathons in San Diego off my bucket list at this point, and my favorite so far has been the San Diego Half Marathon in done more running races March 2016. than anything else, those Truthfully, I tend to be some of my can’t really put favorite. As you can imagine, my finger on any the Nike Women’s Marathon one specific rea& Half Marathon in San son other than it Francisco, CA, will always was a fun course hold a special place in my (only one major heart as those were my first hill) with a great half and full marathons. finish line and Plus, I loved wearing my pretty sweet swag Tiffany finisher necklaces to boot! I haven’t for years after the races, competed in as proudly explaining where many triathlons, they were from when but I definitely asked. But I must say that loved the Esprit de Working the TCSD booth the Nationwide Children’s at the SDIT Expo in 20 15. She for obvious Hospital Columbus Marathon & Half Marathon (a reasons and am sad that it will no longer be a local race at the time) is to this day one of the women’s only race this year. I think that series most emotional races I’ve ever run. was a great advocate for women in triathlon and In 2012, Nationwide Children’s Hospital gave those just starting out a very encouraging (where I worked at the time) became the title environment to give triathlon a try. beneficiary for the then Columbus Marathon & Half Marathon. And with this partnership came If you could waive a magic wand over what is known as their Patient Champions. Each triathlon, what would you change? year, a Patient Champion is dedicated to each Monica: I’m not sure I would change much mile of the 26.2 course, with one Angel Mile to about triathlons if I could. For me personally, I honor those who are no longer with us. These would love shorter swims, but that’s what makes patients not only share their stories to help it a challenge. Most triathletes seem to have at inspire those running the event, they are also least one disciple they have to work at more out on the course the day of the race giving out than the others. For me, it’s the swim, for others high fives and hugs to any runner who needs it. the run, but that’s what makes accomplishing As you can imagine, this can be a huge moti- one so much more rewarding!
What have been some of your favorite out of town races? Monica: Considering I’ve
vating factor to keep moving forward during a physically challenging day for most runners. This was an especially emotional experience for me as I also personally knew one of the 2012 Patient Champions, whose family was waiting with smiles and hugs at mile 18. I remember that race for many reasons, but I definitely believe it’s the “most meaningful marathon in the country” and would encourage anyone who has the opportunity to run it. Plus, it’s in Columbus, OH, so it’s also one of the flattest.
What are some of your favorite San Diego races?
What are your future endurance sport goals? Monica: For 2017, my main goal is to complete my 30th half marathon for my 30th birthday on May 28, 2017 (technically three days before my actual birthday, but races don’t usually happen on Wednesdays). This has been a goal of mine since I ran my 15th half marathon in September 2015 and realized that if I ran 12 half marathons in 12 months (another goal) in 2016, I could feasibly reach 30 by May 2017. These may not be my fastest halves, but I have absolutely loved the experience completing not only 12 half
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continued on page 24
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W
e are always looking for race reports. Share your latest experience, your first or 500thevent. No two races are the same. Stories need not be just about triathlon,
they can include running, cycling, tri travels… etc., whatever you think other club members may find interesting. Without content, this newsletter will
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MAY 2017 12
CA #940782
COACH’S
CORNER:
By Darrell Steele
THE UN-WRITTEN (until now) RULES OF RIDING IN A GROUP
I’m not sure about you, but when I first started riding, no one gave me a rule book for how to ride in a group. I wasn’t told about the etiquette of the paceline or the code of conduct for drafting. What I did was show up, find some riders I was fast enough to keep up with and thought, “I must be good enough to ride with them.” I’ve learned that being good isn’t about being fast, it’s about being skilled. And, when riding in a group, being skilled is more important than being fast! When you ride on your own, you don’t need to think about anyone else or any other bike but yours. But, when you decide to ride in a group, you give up your rights to ride as an individual and must accept that you’re responsible for the safety of the entire group. And if you aren’t willing to do that, keep riding on your own! When everyone in a group is following the rules, the group becomes a single entity, moving together and responding to each other like a sports team. Before a team enters a game, they practice for hours, but for riders, we don’t get a separate time to practice. This means we should approach every ride not just as a work out to get fast, but also as practice so we can become better, more skilled. It should be a time for us to watch, listen, and learn. We should show up with enough ego to want to improve and enough humility to know we must pay attention and be willing to learn. The rules to riding in a group can be learned through observation and experience. And while those are great ways to learn, they aren’t the quickest ways. And since we all start without experience, let me offer some shortcuts. Actually, they aren’t really shortcuts as much as accelerated lessons, designed to speed up the learning process by focusing the learning. This article is designed to provide a general understanding of what you should be learning, what good skills look like and some ideas for how to
practice, to turn these lessons into skills that are second nature on the bike.
RULE #1: BE PREDICTABLE Every pre-ride talk I give I start with this rule because it’s the single most important one, and if completely followed by everyone, would eliminate 90% of the risks of riding in a group. The remaining rules on this list are, in essence, specific things you can do to become more predictable to other riders as well as other vehicles on the road. Being predictable applies to EVERYTHING you do. Most understand the big things; you’re predictable if you’re not erratic, stopping fast or swerving. But that’s only the start. Being predictable also includes scores of little things; when you shift, when and how you change your hand positions, when and how you stand up out of the saddle, your position in the lane, where you are in the group, how you take the lead and many more nuanced aspects of riding. In short, nothing you do should be a surprise to any other rider and everything you do, and when and how you did it, should make perfect sense to everyone else in the group. Think about this the next time you’re riding in a group, and pay close attention to yourself and others. Then learn to think about it every time you’re riding in a group.
RULE #2: BE CONSISTENT Being consistent is integral to being predictable. Erratic riding isn’t just unpredictable, it’s also inconsistent. Riding consistent is about always being smooth and deliberate in every action you take. Maintaining a consistent line in a group means your wheels should not waiver more than an a few inches when you shift, move your hands, turn your head to look behind, grab your water bottle, reach for food from your pocket, or even when you’re pushing off and clipping into your peddles. Maintaining a consistent pace is also critical to the group being safe. Quick accelerations or
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MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 18
continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
COACH’S CORNER, continued maneuvers to pass another rider will result in others having to quickly react, causing an accordion effect, making it very dangerous for everyone in the group. But a consistent pace is subtler then that. When riding inches behind a wheel, any slight increase or decrease in speed needs to be adjusted for. The front riders should do everything they can to maintain a steady speed, but in the flow, adjustments will always need to be made. When they are, try to minimize them and gently adjust. Whenever possible, don’t use your brakes to slow; sometimes sitting up higher or moving out from behind will catch enough wind to slow you sufficiently. At all times, maintain your peddle strokes. Don’t coast or “free-spin.” If you need to slow, just apply less power. When you must brake, do it slowly. Remember, whatever actions you take will be amplified by those behind you. If you brake hard, those behind you will need to brake harder, and those behind them even harder still. The same is true for when you need to move up and fill a gap. Do it slowly and smoothly, allowing those behind you to stay on your wheel. Probably the most common inconsistent pacing occurs when a new rider moves to the front of the group. Sometimes they speed up, thinking it’s their time to show off; it isn’t. Other times they slow because they didn’t anticipate how much easier it was to draft behind the front riders. If you take the lead, know that you will need to apply more effort to maintain the pace, but don’t split the group by speeding up faster than the pace. Maintaining a consistent position in the group is also critical for the safety of all. There will always be an ebb and flow within the group, but it should be slow and steady. Pick your line and stick to it. If you need to adjust, do it gradually allowing everyone around you time to adjust and space to react. There is no good reason to pass on the right (their right), or to try to squeeze in when there’s no space. All movement within the group needs to be smooth and steady, so everyone can anticipate and respond. Don’t be “that guy” who cause others in the group to have to grab their brakes.
RULE #3: COMMUNICATE Also, an integral part of being predictable is letting others around you know what you plan to do and what they need to do based on what’s ahead. Communicating is key to riding safely in a group. You can use hand gestures to point out obstacles in the road, potholes, gravel, debris. You can and should speak to each other, calling out hazards or yelling “stopping.” But, yelling may not be effective for riders two or three back; they usually can’t hear you. It’s also courtesy to let a rider in front of you know you’re there by saying something like, “on our left,” or “on your wheel.” Letting them know you’re there makes you predictable. As mentioned, yelling is most often only heard by a rider or two behind. This means hand signals are often the most effective means of communicating. Learn the basic hand signals by watching others on the ride. Watch
MAY 2017 14
how they motion their stopping, slowing or pointing out obstacles. Adopt the same signals so others in the group will understand you. But, of course, making a hand signal requires you to take one hand off your bar and Rules 1 & 2 require that you can do this without swerving, slowing or changing your position in the group. Taking your hands off your bar to signal, or grab your bottle or any other motion is a skill that, like all, can only be mastered with practice. Take the time to practice, especially on individual rides when these rules don’t apply, so you can master them for when they do.
RULE #4: OBEY TRAFIC LAWS This one should be obvious, but we’ve all seen riders who ignore the laws. This rule that applies for any ride, individual or in a group. In the State of California, riders are subject to all the rules and laws that apply to any other driver. Red lights mean stop; stop signs aren’t suggestions. This is also about being predictable, not just to other riders, but to the cars and trucks that you share the road with. They expect you to obey the laws, as you expect them to, and when you don’t, you’re not only unpredictable, but you’re putting yourself and others at great risk. Any time a rider tangles with a vehicle, the rider will lose, mass and inertia guarantee it. Most riders understand obeying the law applies to stop lights and stop signs but forget that it applies to lane placement and position on the road. You should never ride on the other side of the road, crossing over the middle line, be it a broken white or double yellow. If, under a rare circumstance you need to move around something blocking the entire lane, it should be done with extreme caution, and you should move back to the correct side immediately. One of the most common traffic laws that group riders break is riding in a traffic lane when there’s a bike lane. This occurs on most larger group ride and is often overlooked because it’s so common, but it’s still illegal. When there is a dedicated bike lane, riders are only allowed to ride out of that lane to pass or to avoid something. They are to then proceed back into the bike lane as soon as safe. Every weekend, we see groups riding so many abreast that they spill into the traffic lane, and sometimes with larger groups they take up two lanes along with the bike lane. This is sometimes tolerated by police, but it is illegal and it “pisses-off” drivers, who may retaliate by buzzing or swerving into riders. Remember, “Share the Road” applies to us too and regardless of who’s right, when tangling with a vehicle, the rider always loses.
RULE #5: NEVER “CROSS-WHEELS” Sometimes called “half-wheeling,” this happens all the time and is one of the more common causes of crashes in group rides. Crossing the wheel is when you overlap your front wheel to the rear wheel of the bike in front of you. When you overlap, you essentially eliminate any room for error, putting yourself and othcontinued on page 17
30 YEARS OF EXPERIENCE
SERVING OUR CYCLING COMMUNITY
“
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ers at the greatest possible risk of a crash if anything goes wrong. Most often, the rider in front doesn’t know that you’re crossing their wheel; you’re now unpredictable. Group rides often “breathe,” expanding to navigate around a pothole, gravel or other riders. This causes riders to move right or left, and if your wheel is crossed, they will move into you causing your wheels to collide and a wreck is almost certain. In a tight group, stay close behind the wheel in front but NEVER cross.
RULE #6: PULLING ON THE FRONT This is also about being consistent and predictable. Don’t pull to the front and take the lead only to slow down, and run out of gas when you realize it’s more work up there. Also, don’t rush to the front and then take off, setting a pace faster than the group has been riding. Every pull isn’t a sprint to show off your speed. Riding in the group means maintaining a consistent pace even when it’s your turn to pull. If you want to speed up, do so slowly, letting the riders behind you stay close. You will work harder in the front so if you need to get in a hard effort, keep the lead for a while. Be aware that being in front comes with more responsibility besides just setting the pace. The front rider is more responsible for the overall safety of the group than any other rider. While in front, you must point out hazards in the road, watch for traffic and anticipate traffic signal changes. When approaching a red light, you should keep a consistent pace until it’s time to stop, not slowing in advance to coast to the red. Doing so will cause the entire group to stop sooner then they should, bunching up the rear riders making them unclip and then push their bikes forward. In fact, all riders in the group must be mindful of not coasting up
SWIM TRUTH #2 courtesy of Brenton Ford of effortlessswimming.com
What’s the difference between the athletes that ‘make it’ in swimming, and those that don’t?
to a red light, causing the riders in the back to slow too soon. Remember, anything you do in the front will be done to a greater degree by those behind you. When in front, you also must be mindful of how you start from a stop, not accelerating too quickly, before the riders behind you can even clip in. When in front, you should accelerate slowly, allowing the rest of the group to mount and catch up, keeping the group together. But one of the most important responsibilities you have when in the front when approaching signals is anticipating the yellow. It’s not, “I can make it through the intersection before the red.” It must be, “can the group make it?” If the light turns yellow before you enter the intersection and you can safely stop, even if it’s a quick stop, you should. Call it out loudly and stop! You’re not riding for yourself, you’re leading the group. Of course, there will be times when lights will just split the group. When that happens, everyone needs to pay close attention; if a rider in front of you is stopping, you should too. Finally, when you’re done with your pull, it’s also important to be predictable and consistent with how you move to the back. First, signal that you are pulling off. The common sign is to flick out the elbow that’s in the direction you will drift. Then look to ensure no one is that direction and then begin to drift out. Most often the lead rider will move to the left, allowing the next rider(s) to pull up on their right as the group moves forward. But there are times, when two abreast, that when riders will drift both left and right but the signal and gradual moving back remain the same. Also, make sure to keep a steady peddle stroke and move back slowly. You will have a hard time grabbing on at the back if continued on page 24
The reality is you will be held back by a lack of flexibility. This is something that you have to take a look at. You can’t just keep going to the pool, swimming along and hoping that you are going to get faster without looking at the aspects of your swimming. Same goes for your strength. If you can’t do one chin up, how do you expect to pull through the water with a lot of power? Take elite swimmers. They typically have a benchmark for the number of chin ups they can do in a row. Strength through the shoulders makes a huge difference to how much power you have during your catch and pull. Strength through the shoulders is something that you can lose easily if you are out of the water for a long time. Fitness also plays a part in swimming faster. You may be bike or run fit but there is something to be said about being ‘swimming fit’. It’s a different kind of fitness than just by being able to run or ride a bike for a long time.
There are physical limitations. Not many coaches and athletes talk about the limitations of flexibility, strength and fitness. But the reality is there are limitations for each of these things. Have you tested your flexibility? 10% of athletes can get to the required ranges with the stretches, but most people are well below it. That’s not a bad thing. It just indicates that you need to improve in that area. It’s a good thing because it’s an opportunity for you to find extra speed in your swimming by becoming more flexible.
WWW.TRICLUBSANDIEGO.ORG 17
Anniversary of the USAT National Challenge Competition 2016 - 2017 marked the 10th consecutive off-season that Tri Club San Diego has stayed fit through the USAT’s National Challenge Competition (NCC). This three-month virtual mileage contest alone, between USAT members and registered triathlon clubs, is worth the USAT annual membership because it is mentally challenging. Unlike a standard USAT event, where podium rank is based on speed, the off-season dare is based on volume and consistency. (This is raw endurance). The 90-days of counting every mile of swimming, cycling, running, elliptical or cross country skiing starts December first and goes through the end of February. Another contrast to a USAT physical event is that there are yne, Kai. essy, Dwa B : rs to a no spectators, coordin NCC Team no cheering while you put in the work, no rivals in front of you at each step. (This is selfaffirming.) Although USAT doesn’t cap the team size, the monthly volume total is divided by the number of athletes in the team. I had the privilege of working with Dwayne Shirley and Kai Nakamura to coordinate the strategy for TCSD’s 10th Year Anniversary team. The priority this year was to invite all levels, to encourage staying fit, being social and building a strong foundation to crush the actual race season. In order to accomplish this, while avoiding burn out, we setup various in-person social training events to stay engaged and invited the team to a private Facebook Group to share, whine, ask advice, and find training partners! If you love triathlon training, whether you race often or not, you would love this! Each athlete has a USAT mileage tracker page, and
national team charts are available each week. Each athlete goes at his/her own pace, while being open to the mental dare of personal goals. The team w o r k e d together to make up miles for a t h l e t e s Anne Roger s and husband on the Ell iptiGo. Yes, t h r o u g h - USAT allowed to be counted as cycling mi les. out the off-season that were recovering from surgeries, injuries or family emergencies. If work or holiday travel occurred, members share the hotel gyms or community
Woot, I just finished the longest ride I've ever done... over 65 miles. And... I did the Torrey Pines inside track for the first time. Go TCSD! — Tamara Thompson Blum
ts, at the challenge ts, out of 110 participan pan tici par C NC of l dfu A han finish party..
18
Celebration party ph oto booth holding their inspirational the 90-day challen quotes during ge.
NCC's #1 cyclist nationally. Bessy with Carl Johnson,
Thank you all for letting me be on the Tri Club's NCC team this year. I still pools that could be can't believe how many miles I did in found. This year was electric, with over 100 active team members that left their footprint, tire tread, and splash all over the country. my first California winter. I would have literalWell, including Bermuda… thanks Darlene for those drool-worthy ly spent the last 3 months on my couch eating vacation pictures! Congratulations 2016-2017 NCC Crew! Just a few months until all the carbs and cheese if I was still in the next off-season, will you be ready? Chicago. Thanks to you all pushing and motiTCSD results on page 22 vating me each day for NCC, I got in over 2600 miles, have a really good base built for Ironman Cecily Arenas , “Michael Ph elps Parka” pi Arizona training and have dropped 22 lbs. I love cture winner! you Tri Club and I love you San Diego! — Danielle Simonetti I just want to say THANK YOU to everyone involved in this NCC USAT Challenge! We all battled very tough weather and we dropped some serious miles. A few dropped a ridiculous amount of miles. I found this whole experience not only motivating as a triathlete but, amazingly life affirming. Thank you Bessy for being our leader and Steve for crunching the numbers and keeping us data driven. I don't know many of you personally, but I will find you at random TCSD events and you're getting a hug. — David Kerr WWW.TRICLUBSANDIEGO.ORG 19
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also because of the immense barriers that developed between the two events,” Malone said in an e-mail to the STAR. Figuratively speaking, his road to his second Ironman event was strewn with potholes, some
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About five years ago, Kevin Malone made his dream come true. Malone, a 1969 graduate of Stewartville High School and a longtime family physician in Chula Vista, California, completed Ironman Cozumel in Cozumel, Mexico on Novemver 27, 2011. He was 60 years old when he swam 2.4 miles, rode his bicycle 112 miles and ran a full 26.2mile marathon in 16 hours, 1 minute, placing 31st in his age group. His accomplishment was chronicled in a feature story in the January 3, 2012, edition of the Stewartville STAR. “You train for a year, suffer for a day and brag about it for the rest of your life,” Malone was
of them huge. ”Besides the thousands of hours of training, multiple routine injuries and strains, I had a major bike crash three years ago,” he said. The accident occurred when a rider who wasn't looking properly hit Malone from behind. Malone This second lronman was even more un-usual, suffered multiple injuries, including several broken bones, not only because I'm now a senior citizen, but and endured four surgeries. Physicians used nine screws to also because of the immense barriers that install two plates to repair his developed between the two. shattered collarbone, performed laser leg vein surgery on the blood clots above quoted as saying in the STAR’s story about a month after the triathlon. ”There are not many his knee, and completed bilateral arthroscopic knee surgeries for multiple torn menisci in each people who are 60 years old who can do that.” Shortly after completing his first triathlon, knee. He underwent his last knee surgery less Malone set a goal to finish a second one about than three months before his second Ironman five years later, when he would be 65 years old. event. ”I also had a three-day hospitalization last He set his sights on the Western Australia year for sepsis, as a complication for my chronic Ironman in Busselton, Australia, to be held on obstructive uropathy,” he said. December 4, 2016. As a result of his injuries, he hasn’t urinated ”This second Ironman was even more unusual, not only because I’m now a senior citizen, but in three and one half years.
”I have to self-catheterize, usually six times per day,” he said. ”It’s kind of difficult, and time-consuming, and somewhat dangerous during a race be-cause of lack of sterile conditions.” Even so, he catheterized himself four times during the Western Australia Ironman event. For Malone, completing an Ironman event at age 65 was more of a mental challenge than a physical one. ”There are so many things that can go wrong, and so many things to do to prevent injury and to be able to push yourself for that long without resting,” he said. ”It’s hard to keep it all straight and know what to do next when you're exhausted, and working to prevent dehydration, and working to keep consuming the proper nutrition.” Despite all his obstacles, Malone reached his goal in Australia, finishing the 2.4-mile swim in the Indian Ocean, the 112-mile bicycle ride and the 26.2-mile marathon in 16 hours, 25 minutes and 47 seconds. Once he set his goal, he fully accepted and embraced the challenge. ”Failure was simply not an option,” he said. He grew up in a family of seven children, the son of LeRoy ”Red” and Mary Malone. He took part in sports in junior high school, but lost interest in organized sports after trying to play football as a 95-pound freshman at Stewartville High School. ”I was kind of small,” he said in the STAR story in 2012. ”I never found my niche in sports (in high school).” For a long time, he felt somewhat diminished because he never excelled or even participated in high school sports. But to others who have yet to find their sports niche, he emphasizes that there's no rush. ”Perhaps later you can pick out a goal that is somewhat of a stretch for you,” he advised. ”You can accomplish it and then raise the bar a bit. Keep on truckin', and don't let much get in your
way. You can do almost anything if you put your mind to it and pay the necessary price.” He urges others to aim high and to ”go for it.” ”That's what I did, and continue to do,” he said. He said he enjoys being a good example for others, especially his patients, who some-times accept limitations too easily. ”I like to motivate others,” he said. ”And guess what – I no longer feel diminished!” He's proud of finishing his second Ironman event at age 65. ”There's not many people in the entire world who can do what I just did!” he said. Article reprinted courtesy of Mark Peterson, editor of the Stewartville Star, a local newpaper in Minnesota.
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10 th ANNIVERSARY NCC Results, continued TCSD won 1st place Nationally in December’s SWIM contest: 1,884 miles! TCSD won 4th Place Nationally and 1st in Division in January’s Bike contest: 49,501 miles! TCSD won 6th Place Nationally and 1st in Division in February’s Run contest: 6,194 miles! Total Club Average mileage to get 4th Place Nationally: 1,485 miles per person! Total combined mileage of all weighed disciplines to earn 1st Place in our Division: 163,378 as a team!
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OF SEALS AND MEN, continued infrequently washed away. Swimmers, beware of rashes and respiratory illnesses. Immersing in the Cove water may not be a feast for the eyes and a joy to the ears of swimmers because body orifices and wounds are open invitations to opportunistic infections. The following section was taken from a report on illnesses passed to humans who handle marine mammals, but it may be informative for people who share the water where the seals swim. “Marine mammals have been shown to carry many of the pathogens we associate with food poisoning, such as E. coli, Salmonella, and Listeria. Like other wildlife, seals and sea lions can shed the protozoan, Giardia, in their feces. Giardia can cause diarrhea and other symptoms in humans. In rare cases, marine mammals may be infected with very dangerous pathogens, like the rabies virus and the organism that causes tuberculosis. Mycoplasma found in seals can cause “seal finger” in humans. This painful and potentially serious disease can result from a seal
Swimmingat the Cove
bite or the infection of a preexisting wound. Diligent hand washing is the best defense with infections often responding to tetracycline treatment.” (2004. Assessment of the risk of zoonotic disease transmission to marine mammal workers and the public: Survey of occupational risks). If the harbor seal and sea lion populations have reached their carrying capacity for the ecosystem, then we might predict the local population will vary according to the amount of available food. The seals would not necessarily abandon the Cove and Children’s Pool in lean years. They prefer to haul out on rocks and beaches with little wave activity, which might make the nearby Marine Room another potential resting site. However, high tides reach the restaurant wall. What will happen if they decide the sand next door at the Beach & Tennis Club is a good place to rest? In the meantime, enjoy swimming at La Jolla Shores where you only have to worry about stepping on stingrays and leopard sharks.
aLook to the Future
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CONVERSATION, continued marathons last year, but my Disney Coast to Coast and San Diego Triple Crown as well! And then after that, I will be setting my eyes on my first half Ironman! I definitely will have my work cut out for me to say the least, but I am constantly inspired by all of the triathletes here in San Diego. But most importantly, I want to continue to try to fundraise for at least one charity event every year. These races are always the most meaningful, and I have met so many amazing people who have truly changed my life. Cancer research will always be important to me as it’s what I do day in and day out, but I actually would like to work with other organizations such as CAF in the future.
Monica, thank you so much for sharing your story. I wish everyone could give back half as much as you have to your community. You are out there enjoying endurance sports and making a difference in people’s lives. We are very fortunate to have you as a member of TCSD. Good luck on your quest for your 30th half marathon and that half Ironman finisher’s medal. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
COACH’S CORNER, continued you drift too quickly. If you aren’t comfortable taking the front, aren’t confident you have the legs to keep the pace, don’t want the extra responsibility for thinking for the group, then stay in the back. For most of us, most of the time, and all of us some of the time, that’s where we belong. It’s always good to share the work and take a pull, especially on windy days. But, if you don’t have it that day, then drift back after a short pull, even a few seconds will allow the group to adjust and the next riders move into place.
RULE #7: CLIMBING AND DESCENDING Both climbing and descending can split groups more than riding flat terrain. Both come with their own unique challenges for a group, and riders need to stay mindful of each. Climbing: One skill that few new riders have mastered is how and when to raise up off their saddle to stand up on the peddles. Sometimes riders slow down before standing but more often they stand up quickly, which throws their bike back into the rider behind them. When you need to stand, it’s best to announce it by saying “Standing,” shift two gears into a slower cadence (harder gear) and then stand as you push down on a peddle stroke. You should start to raise when the peddle of your dominant leg is in the 1 or 2 o’clock position so you have the whole down stroke to push. It should feel like you’re pulling the bike forward as you stand. Descending: Allow the group to spread out on fast descents, don’t draft close behind a rider when speeds increase on steep downhills. Pick your line and stick to it. Look further ahead and move smoothly when you need to adjust to one side or the other. Don’t grab your brakes. If you need to slow do it smooth and steady, remember to be predictable and consistent. Stay to the right, especially when you find yourself moving slower than other riders.
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RULE #8: HAND POSITIONING When riding in a group, your hands should always stay wide on your handlebar with your fingers touching the brake levers, but not applying pressure. Staying wide on the bar provides more control and stability, making it easier to maintain your line in the group. Keeping your fingers on the brake levers allows you to adjust quicker, preventing sudden braking. The last thing you want is to respond too late when you need to brake or maneuver quickly, causing those behind you to react even more. Remember, anything you do will be amplified by those behind you. With regular road bike bars, your hands should either be in the drops, with your index fingers on the brake levers, or on the hoods (your thumb and index finger splitting the top of the brake/shift mechanism) with your middle or ring fingers touching the brake levers. If you have aerobars on your bike, the literal reading of the rules says don’t ride in a group; a group of “roadies” will typically shun TT bikes on their group rides unless they know and have a high level of confidence in the rider. For triathletes, we gladly accept the bike so long as you never drop into aero position unless you’re in the very front, by yourself or at least four (4) bike lengths behind the rider in front of you. These rules are to be followed and applied but riders need to adjust the rules to the group and abilities of the other riders. No matter what your experience level, how long, or how short, you’ve been riding, these rules apply to you. And, when you apply them to your riding, you make the ride a far safer and more enjoyable place for yourself and everyone else. Learning to apply these rules takes time and practice. But mostly it takes a desire to want to improve and the humility to know that you will always have more to learn. Use your individual rides to practice your handling skills and use your group rides to practice these rules. Overtime, as you do both, you will improve. And, as you do, those “others” in the group, will enjoy the ride even more.
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