What is Ketosis TCSD Contacts Board Members
INSIDE THIS ISSUE
MAY 2018
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TRIATHLON CLUB OF SAN DIEGO
Welcome New Members Weekly Workout Calendar You’re an Ironman
by Trey Triplette
MAY CLUB MEETING Wednesday, May 9th Special Guest
BEN KANUTE
presented by Babbittville Radio Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 (858) 452-0282 map: http://tinyurl.com/29z7587
DUATHLON Sunday, May 27th Location: Black Mountain see page 6 for details
E
TCSD Conversation Coach’s Corner - Recover
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TriNews
WHAT IS KETOSIS? MAY TCSD EVENTS
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ssentially, ketosis is a metabolic state in which you’re predominantly burning stored fat for fuel and converting fat into ketones to be used by the cells. The ketone bodies, acetone, acetoacetic acid, and beta-hydroxybutyric acid (BHB), are usually formed either when liver glycogen is low, or via metabolism of medium chain triglycerides (MCTs). Ketone levels are regulated largely by the hormones insulin and glucagon. The exact definition of ketosis refers to blood concentrations of ketone bodies over 0.5 mmol/L, however 1.5 – 3.6 mmol/L is considered optimal nutritional ketosis and is recommended for maximum metabolic and performance benefits. We know that one gram of carbohydrate contains four calories and one gram of fat yields nine calories. From that, we can derive that fat is more calorically dense than carbohydrates. One thing that people do not realize is how much ATP each yields. Adenosine triphosphate (ATP) is what our cells use for energy and is the driving force responsible for all cellular function including mitochondrial health. Without ATP our body would not be able to function! For every molecule
of glucose, which comes from carbohydrates, our bodies can produce 36-38 units of ATP through glycolysis. Depending on the amount of carbon in each fatty acid tail, one triglyceride (fat molecule) can yield up to 496 ATP!
OPTIMAL HEALTH & NUTRITION For optimal nutritional health, we recommend eating a diet high in healthy fats with moderate protein and low net carbs (total carbohydrates minus fiber). This type of diet may be particularly beneficial for endurance athletes. Contrary to conventional sports nutrition advice, research has shown that a high-fat, moderate protein, low-carb ketogenic diet may provide superior benefits. We all have to eat; we need fuel and other nutrients to live. The question is how to get what we need without generating excessive reactive oxygen species (ROS), which can damage your health by attacking cell membranes, proteins, DNA and even your mitochondria — all of which can contribute to disease. Optimal nutritional health is all about keeping your mitochondria healthy, and low-carb, moderate protein, high healthy-fat diets tend to do that far more effectively than high-carb, protein-rich, low-fat diets. The sad fact is that most people eat foods that drive their metabolism in the wrong direction — away from nutritional health. The typical American diet constantly steers you towards using high net carbs for fuel in the form continued on page 15
MAY 2018 2
MAY TCSD EVENTS*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Trey Triplette and Craig Zelent w/Mark Alfaro.
TRI ESSENTIALS
TCSD MAY POTLUCK
TCSD SOCIAL FUN
Monday, May 21st 6:00pm
Friday, May 25th 5:00pm
Thrusday, May 31st 5:30pm-8:30pm
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: Leucadia Pizza (UTC) 7748 Regents Rd San Diego, CA 92122 map: http://tiny.cc/q9hlry
COVE SWIM/POTLUCKS ARE BACK! The first of many for the year! Swim in the Cove. Potluck on the grass by the Cove! Don’t miss one of Tri Club’s best evenings of the spring and summer! The theme for this potluck is ANYTHING GOES! If you can make it, and we will like it BRING IT! Bring your best dish and as always, we will vote and, the winners will receive prizes! We will be focusing on categories including: 1. Most creative 2. Most Yum!!! Schedule of Events: 5pm Swim 6pm Potluck start Meet up Location: La Jolla Cove/Grass south of restrooms/showers map: http://tiny.cc/3b3rty
With the start of tri season and workouts underway we are heading back to Offshore so everyone can attend Thursday night swim workouts at Bonita and Ventura and head over after. If your not swimming just head over after work and join us.... This is a great opportunity to make new friends, meet other club members, talk about races or just see your friends out of their bike helmets or swim caps!
Location: Off Shore Tavern & Grill 2253 Morena Blvd, San Diego, California 92110 map: http://tiny.cc/9y2rty
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com RSVP to: http://tiny.cc/lw2rty
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
WELCOME NEW TCSD MEMBERS
President
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
Terry Alexander
Program and Events Officer
Tim Price
Marketing Office
Marison Beniek
Conrad Bangalan Borrinne Bollendorf Rebecca Bosold
TCSD Board of Directors TCSD Board Advisor
eventsdirector@triclubsandiego.org marketing@triclubsandiego.org bod@triclubsandiego.org
Brian Long
TCSD Mentors
advisor@triclubsandiego.org info@triclubsandiego.org
Brian Calvano Doris Caramello
TCSD VOLUNTEER COMMITTEE MEMBERS
Robby Clerinx
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Chuck Davenport Gail Dayao Jon Deam Jordan DeLaCruz
Expo Coordinator
Jeff Depew
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Rick Dolezalek
Membership Director
James Ismailoglu
james@triclubsandiego.org
Tim Falvey
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
MJ Falvey
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Christopher Fisher
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Kyle Flesch
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Race Director, Duathlon
Jay Weber
Tom Foy Cody Franz Hanna Garritson
Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
Robert Gerardi
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Julio Gonzalez
Swim Director
Chris Costales
tcsdswim@gmail.com
Tracey Hayes
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
Nicol Hodges
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Chih-ping Hsu
Track Coach, UTC (Spring/Summer) Bill Gleason
Gordon Kaskin Sarah Kim Ryan Lees Lauren Leisk Fernando Marchini Pennie McLaughlin
MAY 2018 4
(760) 214-0055
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
WELCOME NEW TCSD MEMBERS, cont. Miller McMurria Lytle McMurria Michael Nguyen
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Troy Owens Seonghee Park
NEWLEY ADDED OR CHANGED WORKOUT
Joseph Ryan
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Mike Salani
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
Daniel Sandoval •
Location: 800 Nautilus St., La Jolla.
Tuesday
Eric Strate Kayla Strate
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Joe Violi
Location: Tamarack Beach.
•
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
Location: 3710 Del Mar Heights Rd., •
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
5:30 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
•
•
Coach: Ian Kelly.
Coach: Bill Gleason.
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
SPONSORS OF TCSD
CONGRATULATIONS! You are an Ironman!
MULTISPORT Jeff Fieldhack Richard Sweet Danny Arnold
IM Texas, The Woodlands - April 28, 2018. AG AG Rank OV Rank Swim M 50-54 9 166 1:01 M 55-59 1 189 1:01 M 60-64 25 1655 1:42
Bike 4:40 4:33 6:20
Run 3:28 3:36 5:25
Finish 9:17 9:25 13:57
Bike 4:48 4:53 5:41 6:00 6:37 7:00 6:59 7:14 7:37 6:55 7:44 7:51 8:36
Run 3:12 3:14 3:48 4:38 4:45 4:38 5:16 5:40 5:03 6:35 6:10 6:54 6:24
Finish 9:13 9:29 11:07 12:06 12:54 13:33 14:06 14:44 14:59 15:21 16:01 16:44 16:55
2,343 finishers. Transitions and seconds not included. Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
IM Santa Rosa - May 12, 2018 AG AG Rank OV Rank Travis Rose M 30-34 5 12 Juan Rocha M 35-39 7 22 Marc Sosnowski M 50-54 22 206 Kevin Fayad M 50-54 36 377 Jennifer Berk F 45-49 17 594 Randy Schmitz M 55-59 29 752 Sergey Egerov M60-64 16 881 Pattie Keller F 55-59 14 1023 Tim Hackbardt M 50-54 107 1078 Kristi Douglas F 45-49 47 1156 Randy Paddock M 60-64 27 1262 Matthew Heinemann M 55-59 65 1386 Zane Zimmerman M 35-39 165 1404
Swim 1:05 1:12 1:17 1:06 1:12 1:26 1:35 1:27 1:52 1:30 1:43 1:30 1:40
1,410 finishers. Transitions and seconds not included. 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.
Indicates qualified for IM World’s Championship.
MAY TCSD DUATHLON Location: Black Mountain Park 14700 Carmel Valley Rd.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222
Directions: http://tiny.cc/9e6sty
Schedule: 6:15am Setup (Volunteers Needed) 6:30am Transition Opens 6:50am Course Talk 7:00am Race Starts
and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
RSVP and TICKETS available to register. Use link http://tiny.cc/9i6sty Free for TCSD members. $25 for Non-members
Sunday, May 27th 7am - 8:30am
Distances: 5k Trail Run, 19k Bike Ride, 5kTrail Run Definition of duathlon: a three-part distance race typically having a running phase, a bicycling phase, and a final running phase. We start the year with a great duathlon in the heart of San Diego. This will be a beginner friendly course. You won’t want to miss this one!
MAY 2018 6
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Mark Alfaro
SPONSORS OF TCSD APPAREL & EQUIPMENT
I recently got the chance to talk triathlon with Mark Alfaro,
TCSD’s new track Coach. We are so lucky to have Mark coaching us. It is always great to have such good volunteer leaders like Mark. I’m certain you will enjoy getting to know him. the next. When we moved into a new house, I would ride my bike back down to my old neighborhood and ride up and down some really steep hills in between. With that being said, I never complain about the bike elevation in a triathlon bike course; the more climbing, the better!
Craig: What sports did you like to do when you were a kid? Mark: I grew up in Paradise
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
Hills in the 80’s, and my cousins Oasis One-Twelve and I would play stickball, which www.OasisOne-Twelve.com we played with a half of a broomDiscount: 10% discount stick and balled up wad of aluminum foil with rubber bands wrapped around it. We didn’t have video games to keep us inside back then so we had to be creRosa ‘17. Road Runner Sports er completing IM Santa ative, which was mostly due to the On the run, and the Alfaro family aft 5553 Copley Dr. San Diego, CA 92111 fact that our parents immigrated A few years down the road, I became active in (858) 974-4455 from the Philippines and had no personal expeteam sports starting with basketball and football rience with American sports. continued on page 8 but stuck with football because I didn’t have to My friends from the neighborhood and I were wear my big plastic athletic glasses as a defenconstantly outside riding our bikes, sometimes sive player. for miles, or running from one person’s house to continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com Evolution Multisport
Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
CONVERSATION, continued I continued to play football in high school, but because I played running back, I was automatically put on the track and field team and ran the 100 meter, 200 meter, 300 meter sprint and anchored the 4 x 100 sprint relay. I won the 100m, 200m and relay a few times and made the All CIF team in the 100m and 200m events. I also tried to run cross country as well, but the longer distance killed me because it felt like we were running races like 400m sprints, which was probably the case. Most guys were laid out on the ground after passing the finish line. After high school, I kept up with running, but mostly short distances and dabbled in mountain biking but didn’t sign up for any races because I felt pretty burned out from all the years of structured training. I did, however, remain a gym rat, sometimes going to the gym three times a day.
What was your first triathlon like? Mark: A good friend of mine was home from Los Angeles one weekend and he told me he was training for a triathlon. I honestly had no idea what was involved in a triathlon, but after a short explanation of the three events, I felt that it couldn’t be that hard. I knew how to swim, I could ride a bike pretty well and I was a runner – I got this!
MAY 2018 8
So about four weeks before the race, I start training for the Hemet Tinsel (reverse) Triathlon. I went to my neighborhood 24 Hour Fitness, jumped in the pool and quickly found that the swim was going to be a challenge. I couldn’t make it to the other side of the pool without gasping for air! I came back the following day and an older guy could tell I was having some problems so he tried to give me some tips but nothing was sticking. After two weeks of failing miserably at swimming I was ready to give up, but I didn’t want to disappoint my friends. With four weeks of swimming under my belt and a few bike rides and runs, I was nervous but ready for my triathlon. But this wasn’t a regular triathlon. This was a reverse triathlon starting with a 5k run, 20k bike and finishing with a 150m pool swim. The other thing that made this triathlon unique is that it is during the holiday season so people are dressed up in Santa Claus, reindeer, and elf costumes! The experience was unforgettable. I ran the 5k way too hard, and my legs were cramping half way through the bike, and getting passed by people in costumes was really embarrassing and humbling. I finally got off the bike and nervously jumped into the 50 meter pool which
looked gigantic compared to my three-lane 25 yard pool back home. Within the first 10 strokes, both of my calves cramped up and I couldn’t swim! I hung on to one of the lane dividers until the cramping subsided and got back to work but the cramping wouldn’t stop. On my last lap of the swim, I tried to back stroke instead and my friends were cheering me on from the deck. I felt really defeated that day but I did not want to let that defeat be my defining moment in triathlon.
away from shore. As people started lining up at the swim start, I noticed that there were a lot of kids and people who did not look very athletic. I really felt like I could actually win this race today. I can’t remember if it was a whistle, buzzer or gun shot to signal the start of the race, but I went out right in the middle of the pack and swam really hard for the first 50 yards, and the combination of contact with other swimmers and losing my breath sent me into a panic. My chest felt really tight, and I couldn’t breathe! I swam to a paddleboard and hung on for what seemed like forever, and I stared back at the beach watching people transition onto their bikes. As I watched the last few swimmers starting to head toward the beach, I felt good enough to give it another go and finally made it out of the water, extremely disappointed in myself but also feeling that this was the defining moment of my triathlon career. I got out of my wetsuit, clipped on my helmet, unracked my bike and finished the rest of the race. It was a humbling and comedic experience because I really felt like I could win the race that day. I was the third to last person who came out of the water, with the other two
How did your first TCSD races go? Mark: After the Hemet Tinsel Triathlon, I decided to get a little more serious about my training and took swim lessons at the YMCA. I also got all of the right gear for my next triathlon. I got a triathlon kit, a wetsuit, triathlon cycling shoes. My second-hand bike had an old Triathlon Club of San Diego sticker on it, which I thought was ironic because I never imagined I’d be doing a triathlon. That sticker was the reason why I initially joined the club. After a few more months of swimming, the right gear and “serious” training, I signed up for my first TCSD Beginner Triathlon at Glorietta Bay. I had been out for a few practice swims before, and I could swim pretty well to the white buoy that was about 100-150 yards
continued on page 10
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner. ■ Women’s Health
Our Center Specializes in:
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■
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Active Release Techniques®
■
Functional Flexibility Programs
■
Customized Online Exercise Program
(858) 452-0282 www.functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services
SPONSORS OF TCSD
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.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details. continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
being kids. My second event with TCSD was the duathlon in Black Mountain, which was another event that kicked my butt, but these early experiences are what motivated me to get help from a triathlon coach.
What led you into coaching, and what are your certifications?
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
e Lab. clients in th Instructing
What is the Performance Strength Lab? Mark: Aside from being a certified USAT Level 1 triathlon coach, I am also an NASM Certified Personal Trainer and USA Weightlifting Sports Performance Coach and partner at an athletic training facility called Performance Strength Lab.
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 13
MAY 2018 10
Mark: My first triathlon coach was Tomas Atiles who also happened to work at Hi-Tech Bikes at the time. I told him I wanted to get serious about training and that my goal was to do an Olympic distance triathlon in the summer. For the first time in a long time, I was back on a structured training plan, and this was an adjustment for me and my family. Triathlon training takes a chunk out of somebody’s time, and when you have a full time job and three small kids, time is a precious commodity. Over the next few years I would work with a few different coaches and my abilities improved over time. After completing my third half ironman, I was ready to take on a full ironman, and after that experience I decided that I wanted to help other people realize the same dream. I earned my USAT Level 1 Certification in 2013 and will be doing my Level 2 within the next year or two.
Joe and Shiloh Beckerley were long-time friends of mine from the HiTech Bikes triathlon team, and we shared the same dream of one day breaking free from our corporate jobs and having a training facility for endurance athletes. We are all working professionals in other fields, but we all had a passion for fitness and working on the side as personal trainers for our friends and led small group workouts and spin classes throughout San Diego. One day, Joe tells me that he was ready to make the move and found a facility within a stone throw’s distance from Mission Trails and within a few weeks he was buying equipment and moving in. I decided to stop by the new facility one day, and after seeing Joe’s dream starting to come to life, I wanted to share that dream with him. After bribing Joe with a few IPA’s at our local brewery, he and Shiloh agreed to let me go on this journey with them as their partner.
;*201*8"!-* :!"9*,2 !0 ,3 ,"+$*"!8 8$%"+!37' 8%51,3)'01*8!,$!6!37'!!3'9%5*3?0 "2!,"+$%3 ,34 5&$"!/01%2"',11,22*$ ,34 ,88*00%2!*0> #* .*$!*-* "+,"'!(')%& $%%='7%%4<')%& (**$ 3,"&2,$$$)>'# #* ,!5 ! "%'1 12%5%"* " !34!! 4! !4& !4 ,$$ ,34'*51%9*2*4'!3')%&2 2*82*,"!%3@
In the first few months of building the facility, we were trying to define ourselves, and as we worked with our athletes, we knew our primary focus was strength training for endurance athletes. Joe and I are both passionate about strength training, but we are also triathletes and runners and we know that many people in our sport lack the knowledge and experience to enhance their abilities through strength training. Many of our clients are competitive athletes who come to us are looking to become stronger and faster, and there have also been a few who come to us with overuse injuries often caused by repetitive motion and the lack of strength training. We are big believers in implementing a periodized strength training program that complements the athlete’s endurance program and we hear our athletes tell us how much stronger they felt during their races.
What is the philosophy behind Performance Strength Lab? Mark:One of the main reasons why Joe and I are good friends and partners is because we both have an unquenchable thirst for learning and improving. And learning bears its greatest gifts in failure and getting over failure and moving on to the next challenge. Our philosophy is built on strength and helping someone become a stronger person both physically Superfrog relay and mentally and team with Joe Beckerley and Cl McKenna (left are to right). we often tell our clients, “Finish Strong!” For those Ironman athletes out there, we know how tough the marathon can be at mile 2, 6, 12 or 25, but we spend a lot of time programming strength training so our athletes can cross the finish line feeling strong and great about what they accomplished. Joe and I have both competed in some tough events and “Finish Strong” came from Joe’s dad during Ironman Coeur d’Alene in 2015 when it was almost 110 degrees on the run course and he was ready to throw in the towel.
What advice would you have for a person considering going to their first TCSD track workout? Mark: My advice for someone new to our track workout is that everyone
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will have to start from somewhere. If you are new running or haven’t done structured interval training, we will slowly ramp you up and also teach you about proper technique and strength training to help you avoid common injuries that new runners experience. Even seasoned runners can benefit from our track workout because we program our workouts with a strength component like squats, lunges and core work which help runners andtriathletes delay the onset of fatigue during the longer events like half marathons and marathons. continued on page 12
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CONVERSATION, continued What are some of the more common running mistakes made by triathletes? Mark: Many common mistakes that new and seasoned runners make is running too much, too fast, too soon. Newer runners are feeling the health benefits and the endorphins that running produces and before they know it, they are dealing with common running injuries like runnerâ&#x20AC;&#x2122;s knee, plantar fasciitis, shin splints or other leg injuries. Seasoned runners may take a break after a long season and many feel the need to get back to mid-season form as quickly as possible, but the body needs time to adapt to that kind of stress. I know, because I have made some of the same mistakes. This is one of the biggest reasons why I decided to become a coach. I want to help people avoid the same mistakes and help them reach their goals without having to go through the same challenges.
How can people contact you if they would like more information about your coaching, the track workouts or Performance Strength Lab?
Mark: The best way for someone to get more information about our coaching and what we do is to come to facility. We are on the eastern border of San Diego right in the heart of Mission Trails Regional Park. I am also always available to talk during our track workout on Tuesday, and many of our clients attend the workout and they can tell you more about us, as well. We offer a free trial membership to TCSD members so they can experience what we do every day. Send me an email at mark@performancestrengthlab.com or visit our website at performancestrengthlab.com to schedule an appointment.
What are some of your favorite destination races? Mark: When I decided that I was ready to take on an Ironman, I wanted to race a tough course but also a course that my family would really enjoy. I have family in Vancouver (Canada) and have always heard awesome things about British Columbia and Whistler and it did not disappoint. Whistler is an amazing town that is usually known as a winter destination, but the race is in the mid-
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to have raced a half-iron distance race within Another city I really loved was Chicago. I was the last year. I think there are two main reasons why this there for work a few years back and when I found should be put in place. The first reason being out that there was a marathon there, I put it on my bucket list. In 2016, I was lucky enough to that ironman training is at least double the get a lottery spot for the Chicago Marathon, and amount of time training for a half ironman. Most it was one of my favorite marathon venues people can’t handle the amount of training for a half-ironman and think they can get away with because the course runs using a similar training program. through the entire city of Those of us Chicago and everyone is out who have cheering for the runners from trained for an start to finish. As you know, Ironman know Chicago is known for the that this isn’t deep-dish pizzas and it’s a the case, espegreat post race treat for cially if you pizza lovers like me. want to do well. My next destination buckThe other reason et list race is somewhere on is simply just the east coast like the New safety. Racing an York City Marathon or the Ironman is stressMarine Corp Marathon in ful even on seaWashington, DC. soned Ironman athletes. There were at least four reported deaths during Ironman events in 2017 and most of them probably had pre-existing conditions that were probably unknown to the athletes until then. According to an article written in 2016, “Eighty-five percent of the 109 deaths reviewed between 1985 and 2015 were men, with their average age hovering around 50 years old… a full seventy percent of the deaths, as ESPN n racing. nd Sparta a g in noted, happened “during or upon exiting the ik h ey Mt Whitn : g in a tr initial swim leg.” Available autopsies showed s Cros If you could waive a pre-existing heart problems in more than half of magic wand over the sport of triathlon, cases, which likely contributed to fatal arrhythwhat would you change? mias in the water.” There are risks even in the Mark: When I started racing triathlons, I had no safest sports but almost all rigorous sports intentions of ever doing an Ironman, and these require experience at difference levels before days I see more and more first-time triathletes being allowed to enter the main event. Baseball want to race an Ironman for their first triathlon. has the minor league system, basketball has the I love their courage and inspiration, and it is not college system and the D-league, American foottheir fault for wanting to do something as excitball has the college system, and no martial arts ing as an Ironman. tournament would allow a white belt to face a With that being said, I am an advocate for a continued on page 14 system that requires first time Ironman entrants
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three-stripe black belt, so why allow a novice triathlete attempt an ironman? (Source: http://tiny.cc/zm42sy.)
What are your favorite benefits of TCSD membership? Mark: My favorite benefit of TCSD is the people you get to meet during events and meetings. I still remember a lot of people from the first time I did the beginner triathlon eight years ago. I met Tony Truong at San Diego International Triathlon five or six years ago while we were both still fairly new to the sport, and we have been friends ever since and I have been able to share a lot of great memories with him on and off the course. Bessy and Roger Leszczynski, I have known for a few years in different social circles, and I feel that we are threads of this great community of people who just happen to love the sport of triathlon.
Tell us about your relationship with TCSD legend Jonathan Jefferson? Mark: Back in college, I worked at the Union Bank as a customer service rep, and I worked with man named Jon. I didn’t know too much about him except that he was a really nice, down to earth guy who had two massive Chesapeake Bay retrievers whom he talked about often, and I always remember Jon’s smile. After college, I moved on to work somewhere else, and during my first year as a member of TCSD, I saw a familiar name on the yahoo groups email come through, it was Jon! Apparently, Jon was coaching or leading the open water swim at La Jolla Cove, and I sent him an email telling him that I would come out there one day, and he said he was looking forward to seeing me. It wasn’t until a year later that I finally saw Jon, but it was during his fight with cancer. I think of Jon Jefferson every time I come to a TCSD meeting because I can feel his smile and his presence in the room. Many of the people reading this may not have known Jon, but if I could give you a reason why this club is one of the best triathlons clubs in the world it is because of how the people of this club loved on Jon and his family during his fight with cancer. TCSD is more like a family than it is a club, some members may even take the last slice of pizza just like your older brother or sister used to.
How has triathlon saved your life? Mark: Before I started training for triathlons, I was working 60 hours a week and was at risk of hypertension and diabetes. I was also 50 pounds overweight. It wasn’t until I saw a picture of myself from our vacation in Hawaii that I was shocked at the person I had become. I was an athlete all my life, and I let work and other things take over that part of my life. Triathlon has saved my life in more ways than I can imagine. The sport of triathlon not only brought me back to my athletic roots, it also helped me become a balanced athlete, both mentally and physically. Some sports require you to be an extremist. Ultra-runners for instance (my people as well) will only run anything over 50k because marathons are too short. In triathlon, we are a melting pot of runners, cyclists and swimmers and everything else in between, even ultrarunners!
What are your future triathlon goals? Mark: This year started off with Oceanside 70.3, which I came into without too much expectation because of a knee issue I was recovering from and just too many workouts missed on my training plan for one reason or another. The best part about being out on the race course is seeing all the people I have gotten to know over the years from TCSD like Tony Truong, my old friends from Peakfinders and FilAmtri, and our Performance Strength Lab athletes. Next month, I will be taking another shot at Mountains to Beaches, which I did last year and didn’t do as well as I had hoped and I am also signed up for Santa Cruz 70.3 in September. I plan to do another marathon or ultramarathon in the fall but that is still up in the air. I also plan to do a few local triathlons this year as I’ve been missing out on those the last two years because of Ironman training and hopefully I can earn an invitation back to nationals in 2019.
Mark, thank you so much for sharing your story and for all you do for TCSD. Good luck with Performance Strength Lab, your racing and everything else you have going on! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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KETOSIS, continued of glucose. But when you’re burning glucose as your primary fuel, you actually inhibit your body’s ability to access and burn body fat for energy.
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NUTRITIONAL HEALTH BENEFITS
There is a potential that long-term elevation of ketones may inhibit glycolysis (the breakdown of glucose by enzymes which releases energy). If you constantly have 4 – 5 mmol/L ketones, your body no longer needs to be good at oxidizing glucose. The end result? You lose your top end (i.e. you get slow) and athletic performance drops off as a result. To prevent this we suggest transitioning off of ketone supplements for a pre-determined period of time every 14 days.
Day-to-day you will experience: ■ Improved blood sugar control and satiety ■ Appetite control and a more efficient metabolism – you no longer need to snack every two hours ■ Craving control ■ Increased mental clarity ■ Avoidance of 3.30-itis ■ Weight management ■ Improved recovery ■ Injury prevention ■ Management of chronic disease In training, competitions and races this will provide: ■ Stable energy levels ■ Decreased reliance on sports nutrition products ■ Logistical ease on competition, sporting and race days
Avoidance of gastro-intestinal (GI) distress ■ No more “hitting the wall” ■ Your athletic longevity
PERFORMANCE IN ENDURANCE ATHLETES It’s clear that a ketogenic diet approach provides significantly more energy, utilizing fewer carbs. The presence of ketone bodies has demonstrated an increase in performance in long-duration continued on page 16
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KETOSIS, continued endurance athletes even when co-ingested with carbohydrates in non-keto adapted athletes. Using ketones to fuel aerobic activity results in the preservation of muscle glycogen. Ketones improve performance in activities that last 20 minutes or more, meaning their positive impact is very duration specific. This is beneficial for athletes such as Boxers, Wrestlers, Soccer players, Basketball players, Tennis players, LaCrosse players, Cyclists, CrossFitters, triathletes and ultramarathoners. The ability to efficiently use multiple fuel sources (i.e. metabolic flexibility) means you will never run out of fuel. You essentially avoid “hitting the wall” and become bonk-proof. Well trained athletes can carb load and have up to 2,000 calories of muscle glycogen available for use. But for extended training, competitions and races where these stores are depleted, an athlete can become catabolic in the absence of external fuel. Burning ketones (and therefore sparing muscle) is extremely important and an essential part of exercise recovery. When given the ketones, the competitive cyclists were able to cycle an average of 411 meters (m) further during the 30-minute workout trial, compared to when they were given a drink high in carbohydrates or fat. This amounts to a 2% increase in speed. While that may not sound like much, it can make a big difference where just fractions of a second often separate winners from the rest of the pack. According to the authors, by supplying your body with ketones, you can give your metabolism a temporary — and totally legal — boost. As reported in Science Daily, the ketone drink “works by temporarily switching the primary source of cellular energy from glucose or fat to ketones — molecules derived from fat that are known to be elevated in people consuming a low-carb… diet.” Commenting on the findings, Timothy Noakes, Ph.D., a professor of exercise science and sports medicine at the University of Cape Town, South Africa, and a long-time low-carb advocate told Reuters: “Hopefully this finding will help many athletes realize that optimum fueling for sport is not simply to ingest as much carbohydrate
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as possible — before, during and after exercise. Most athletes will perform better by simply training more and eating fewer carbohydrates.”
HOW TO INCREASE KETONES NATURALLY Besides taking exogenous ketone supplements you can increase your body’s natural production of ketones by: ■ Water-only fasting or other types of intermittent fasts, such as Peak Fasting. 3NB prefers Peak Fasting. ■ Exercise in a fasted state (for example, if you’re Peak Fasting, you could exercise in the morning, while still in a fasted state, before eating your first meal). ■ Adopting a ketogenic diet.
IMPLEMENTING A KETOGENIC DIET A Ketogenic diet means eating foods high in healthy fats, with moderate protein and low net carbs (think non-fiber carbs). Eating a supremely healthful diet that keeps your body in a fat burning state is the ultimate goal. The main goals are to increase performance and metabolic benefits by optimizing your mitochondria, reducing the damage of excessive ROS and address the root cause of chronic and degenerative disease. Optimally functioning mitochondria are absolutely vital to your health. They generate 90% of the energy you need to survive and stay healthy. When mitochondrial function is impaired your body is unable to prevent and fight cancer and most all major diseases. And the primary way to improve mitochondrial health is to provide them with the best possible fuel. Ketones are a means to these, not the end. If you are interested in a Ketonic plan or other innovative all natural solution contact one of TCSD newest sponsors; 3natural Bionutrition. They provide a wide range of services for all types of eating habits, dietary restrictions and health-related goals. Services include Biometric Analytics, Organic Herbal Supplements, Nutrition Consultations, Personalized Nutrition Delivery and Digital Diagnostics. 3naturalbionutrition.com/
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 triathlons, they can include running, cycling and/or whatever you think other club members december find interesting. Without content this newsletter will end up being
just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should
Share your race report or adventure.
include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
MAY 2018 16
COACH’S
CORNER: HOW TO: How to Recover From Hard Rides
reprint courtesy of Cycling Today
If you’ve hit it really hard, the next few hours are the optimal window for helping your
body get the most from your effort, says exercise physiologist Stacy Sims, PhD. The good news is you don’t have to spend the whole time recovering. Even just a couple of these proven methods will make you feel good.
Refuel
Hard efforts deplete energy stores and trigger production of the stress hormone cortisol. Carbs will restock glycogen. But to recover from a hard ride, you need protein, preferably a mix of whey and casein, to shut down cortisol so your muscles can start rebuilding. (The combination helps prolong the process.) “Blend milk, whey protein powder, dark cocoa powder (for flavor), and a shot of espresso,” says Sims. Caffeine revs your metabolism, which speeds the restoration. “Or mix low-fat Greek yogurt with honey and wash it down with green tea,” she says.
Cool Down
If you’ve wrapped up your last interval within 300 yards of your driveway, spin easy for 10 minutes before getting off the bike. One study found that cyclists who pedaled easy between two time trials were able to improve their performance in the next.
Baby Your Muscles
Stretching and massage after a hard effort are proven to reduce inflammation and help maintain a healthy range of motion.
Press and Cold
Research shows that applying compression over ice boosts deepmuscle cooling. To do: Wrap an ice bag under an elastic bandage. Research is divided on whether compression alone improves performance, but many athletes are believers. And even skeptics agree it feels good.
Drink Up
Sip an electrolyte beverage with potassium and sodium to replace what you sweated away. “Rehydrate slowly so your body has time to absorb it,” says Sims.
Take a Catnap
“A 20- to 30-minute nap boosts the release of growth hormone, which helps muscles rebuild,” Sims says.
Recover If You Rode… 2 hours or less with at least 20 minutes at maximum effort 2.5 hours with at least 30 minutes very hard 2.5-plus hours with at least 40 minutes hard 4-plus hours with at least 40 minutes moderately hard
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