INSIDE THIS ISSUE
MAY 2019
Teeth TCSD Contacts/Events Welcome New Members Board Members 2019 Race Schedule
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TRIATHLON CLUB OF SAN DIEGO
2019 Race Schedule Weekly Calendar TCSD Conversation
Can Harm Your Teeth
By Melissa Mantak of TrainingPeaks
CLUB MEETING Thursday, May 9th 5 to 8pm see page 3 for details
CLUB POTLUCK Friday, May 31st 5 PM – 8 PM Location: La Jolla Cove
Check TCSD website/facebook for latest details
Coach’s Corner: Mistakes Beginner’s Corner
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Tri News
How Endurance Training
MAY TCSD EVENTS
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Most of us take our teeth for granted. Yet, think about the important functions your mouth performs for you. Your mouth and teeth are the gateway for breathing, eating and drinking. The long digestive process begins in your mouth. The demands of endurance training, as well as the substances you put in your mouth, impact the healthy function of both your teeth and your entire body. Turns out that endurance athletes are particularly susceptible to dental erosion and its farreaching effects on our bodies. I’ve been an endurance athlete my whole life, and I experienced a lot of dental problems for many years. I know
countless triathletes and endurance athletes who have experienced the effects of how, undetected, seemingly benign oral health problems can cause a ripple effect throughout the body. These issues can become a performance limiter by negatively impacting whole body health. We take for granted that regular brushing alone is enough to keep us healthy. Or, perhaps it’s too expensive or inconvenient to go to the dentist regularly. However, the evidence is overwhelming that oral health is a crucial element in overall health, well-being and athletic performance at all levels.
Two Main Causes of Dental Erosion
There are two main reasons why endurance athletes are at increased risk for dental erosion: consuming sugary sports drinks and nutrition and heavy mouth breathing.
1. Sugary Sport Drinks Frequent small sips of sports drink or other sugars while training spares muscle glycogen but negatively impacts your teeth. Sugar consumption increases acid producing bacteria continued on page 6
THE ALL A NEW N W 2019 20 9 CERVVELO P3X IS IN STOCKK AND READY READYY TO RIDE
Visit one o of our tw wo locaations to try it for yoursel y lf! Kearny Mesa 7638 Clairemont Mesa Blvd.! San Diego, CA 92111! 858-384-2867
MAY 2019 2
Chula Vista 1020 A-2 Tierra Del Rey! Chula Vista, CA 91910! 619-656-5222
pulseendurance.com
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, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Melissa Mantak and Craig Zelent w/Chris Holley.
TRI ESSENTIALS
TCSD MAY CLUB MEETING
Monday, May 20th 6:00-7:30pm
Thursday, May 9th 5-8pm
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: FunctionSmart Physical Therapy 10803 Vista Sorrento Pkwy San Diego, CA 92121
Schedule: 4:30pm 5:00pm 5:30pm 6:00pm 6:30pm
Volunteers/Set-up Food and Social Ironman Q&A with Craig Zelent* Announcements Mike Reilly Q&A with Bob Babbitt
When it comes to one of the most popular figures in our sport, no one is more revered and respected than the guy who has been able to call those legends and thousands of others across finish lines all over the planet, The Voice of the Ironman, Mike Reilly. On Thursday evening May 9th, Babbittville presents a very special Q&A with the amazing Mike Reilly. Bob Babbitt and Mike Reilly have been co-hosting events together for over 25 years so the conversation should be a ton of fun. Mike will also be selling copies of his long awaited book Finding My Voice before and after the Q&A!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com RSVP to: http://tiny.cc/lw2rty
*Craig Zelent, our local Ironman & Ironman 70.3 expert, will once again be available to answer questions for the Ironman and Ironman 70.3 athletes from 5:30-6:00pm before the meeting. If you have long course triathlon questions, this would be a great time to ask them! Craig will find a corner of the room inside FunctionSmart to hold the meeting and will be wearing his Cubs hat if you have any questions. If you can’t attend, feel free to send him an e-mail at tricraigz@yahoo.com to set up another time to talk one-on-one.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
WELCOME NEW TCSD MEMBERS
President
AJ Lawson
president@triclubsandiego.org
Vice President
Monica Martino Sberna
vicepresident@triclubsandiego.org
Marketing Director
TBD
marketing@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau Roth secretary@triclubsandiego.org
Blake Becker
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Jeffrey Brennecke
Program & Events Director
Steve Fink
events@triclubsandiego.org
Erica Buenconsejo
TCSD Board Advisor
Brian Long
advisor@triclubsandiego.org
Donna Cescolini An Ran Chen
TCSD Board of Directors
bod@triclubsandiego.org
TCSD Feedback
feedback@triclubsandiego.org
Alicia Covill
TCSD VOLUNTEER COMMITTEE MEMBERS
David Craig
Beginner Program co-Directors
Brent Cunningham
Ian Kelly
iskbydand@att.net
Chip Slack
chipeslack@cox.net
Expo/Cheer Director
TBD
Membership Director
James Ismailoglu
membership@triclubsandiego.org
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
Bruce Doole
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
Graham Fleurbaaij
Program & Events Director
Steve Fink
events@triclubsandiego.org
Melba Garcia
Recruitment Coordinator
Craig Zelent
tricraigz@yahoo.com
Social Coordinator
Marsha Wingler
marshawingler@yahoo.com
Sponsorship co-Directors
Danny Arnold
sponsorphip@triclubsandiego.org
Marc Sosnowski
marcsos67@hotmail.com
Marshall Davis Ryan Donigan
Mark Gloven Elizabeth Granquist Rob Guerieri
TCSD Cares/Triathlon 101
Steve Tally
stally@triclubsandiego.org
Jonathan Halvorson
TCSD Essentials
Deborah Jones
deborah.jonessd@gmail.com
Holly Jing
Swim Buddies Coordinator
Tom Washington
crimelabtom@yahoo.com
Primo Julian
Social Media Coordinator
Jennifer Potter
jenn6613@gmail.com
Web Administrator
Fontaine Shu
info@triclubsandiego.org
Youth Program Director
Judi Carbary
jcarbary@hotmail.com
Deepak Kamataj David Kerr Debbie Kinsman
TCSD RACE SCHEDULE 2019*
Mark Kvalvik
AQUATHLON June 20 La Jolla Shores July 18 La Jolla Shores August 22 La Jolla Shores September 19 La Jolla Shores TRIATHLON October 19 Fiesta Island November 30 Fiesta Island TIME TRIAL - Swim/BOWS May 30 Ventura Cove, 750m TT June 27 Ventura Cove, 750m TT July 25 Ventura Cove, 750m TT
dave lamb Kevin Lannerd Sydney Leibel Chelsea Long Fernanda Lopez Craig Louden Patrick Menah Aaron Meyer
MAY 2019 4
August 29 Ventura Cove, 750m TT September 26 Ventura Cove, 750m TT TIME TRIAL - Bike May 29 Fiesta Island, 20km TT June 26 Fiesta Island, 20km TT July 31 Fiesta Island, 20km TT August 28 Fiesta Island, 20km TT September 18 Fiesta Island, 20km TT October 12 Palomar Mountain * subject to change, always refer to TCSD’s website/ facebook pages for the most up to date information.
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
NEW TCSD MEMBERS Tina-Marie Mullen Julie Olsen Troy Owens Stephanie Page
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Brenda Parnell Christina Patten
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Kimberly Patten
Location: La Jolla Cove.
Arlene Perez
5:30 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Tamarack Beach.
•
Lisa Routhier
6:00 PM
Beginner Run • Location: Road Runner Sports, 5553 Copley Drive
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Bi-Mia Reid Cruz Rodriguez
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
James Phan
•
Location: 8800 Grossmont
Rick Rubalcaba Gulsum Rustemoglu
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.
Christel Schilliger Travis Sherman
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
Beginner Bike
6:00 PM
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Fiesta Island. •
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
Jennifer Waters
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
Carl Tilander John Valente
Location: Tamarack Beach.
•
David Teater Sabrina Teater
Location: Tamarack Beach.
•
Brunnymaria Smith Prado
•
•
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.
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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SPONSORS OF TCSD MULTISPORT
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
Canyon Bicycles USA www.canyon.com/en-gb/
HOW ENDURANCE TRAINNG CAN HARM YOUR TEETH, continued that begins the cascade of potential problems. Most sports drinks also contain phosphoric or citric acid which further erodes tooth enamel. A compromised tooth is now more susceptible to bacterial build up, leading to a list of potential dental problems: plaque, cavities, gingivitis, inflammation, unresolved infection, periodontitis, etc. However, sugary sports drinks are not the main cause of dental erosion.
2. Heavy Mouth Breathing
This type of breathing during endurance training leads to dry mouth which reduces saliva flow, giving bacteria a bigger opportunity to grow and thrive. A 2014 study in The Scandinavian Journal of Sports Medicine looked 35 triathletes and 35 controls. The triathletes showed a significantly greater erosion of tooth enamel than controls. The triathletes had much lower levels of saliva and increased pH (more alkaline) during exercise. Saliva performs a very protective function for the teeth. The longer the training session, the drier and more alkaline their mouths became. The more hours an athlete spent training, the greater the instances of dental erosion, tartar plaques and cavities. The conclusion is that dry mouth combined with sugary sports nutrition exacerbates the potential harm.
Full Body Effect
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com
If left unchecked, prolonged bacterial build up in your mouth will negatively impact how your whole body functions and performs. Advanced dental erosion has been implicated in many disease states, such as: osteoporosis, pneumonia, obesity, diabetes and heart disease. Long, hard training for days, weeks and years can leave your immune system stressed. Add to this an increased bacterial load in the mouth and your
MAY 2019
Steps to Improve Your Oral Health
You can improve your oral health while continuing to enjoy and thrive with your endurance training and racing, even reverse or eliminate current problems. Here are action steps you can take: ■ Brush and floss daily. ■ See your dentist for check ups 2 to 3 times each year. ■ If you have any nagging tooth pain or unresolved dental problems, get this taken care of right away. ■ If you need ongoing specialized care, look for a sports dentist in your area. ■ Using a Sonicare toothbrush, water flosser (Water Pik) and Listerine will improve your oral health dramatically (in addition to brushing and flossing). ■ Decrease your consumption of sports drinks and other sugary sports foods. Rinse your mouth with water after consuming sugars. There is a time and place for these foods during hard training blocks and races. Work to reduce them during easy and short sessions. Instead, drink plain water or coconut water. You can also add electrolytes. ■ Work on more nasal breathing. Breathing through your nose increases the production of nitric oxide that helps to increase your lungs’ oxygen absorbing capacity and kills bacteria, viruses and other germs. This may be the hardest one to change. It takes time and focus, but can be accomplished during easier and shorter training sessions. Be proactive about taking care of your teeth and you will improve your training, health and performance for life.
Make Your Own Sugar-Free Electrolyte Drink Sugar-Free Sports Drink Recipe
Mix together: 1 cup (8 ounces) water (not carbonated) 2 tablespoons lemon juice Small pinch of salt (a teaspoon of salt contains 2,300 milligrams of sodium, so you need 1/20th of a teaspoon of salt—not much)
6
immune system struggles to keep up with demand.
Flavoring and sweetener to taste. You might try Crystal Light Drink Mix, unsweetened Kool Aid (with sugar substitute to taste), or sugar-free flavored syrups such as Da Vinci or Torino.
TCSD CONVERSATION WITH: By Craig Zelent
“Chris Holley”
I recently sat down and talked triathlon with TCSD member Chris Holley. Chris was on my radar because I knew he was a great volunteer, but along the way I learned he has achieved some amazing weight loss
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accomplishments. I know you will be impressed with his story.
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Craig: What was your athletic background from your school age days? Chris: I was in sports all through my childhood. Started with swimming back in Minnesota and onto soccer, football, wrestling, and swimming all through high school. Going to school at Westlake High School (Westlake Village, CA) I was never a Chris in the midst o f a PNOE m stand-out athlete being around several etabolic test . other athletes who went onto play for the NFL (Superbowl Champion tight-end Billy Miller of where I just got into the IT field. I moved away from CA since my dad was the Saints), but I was always towards the top. able to get me a job out there, and I was always We were league champs all four years that I good with computers. When I was traveling played, and it was great to be a part of that hisupgrading routers (the things that make the tory. I got into football because it gave me a reainternet possible) during the whole Y-2K scare, I son to not go home after school, and a free reawas sent to San Diego for a week. Ironically, son to hit someone. So, every practice I was growing up in Westlake Village I never went always running the ball up the middle when I down to visit San Diego. The farthest south I had could. Looking back I’m happy I don’t have any gone was Seal Beach for family gatherings. When TBI’s (traumatic brain injury), or so I’ve been I got here back in 1999 I knew right then that told. Swimming I was only one of about five peothis is where I wanted to move to next and stake ple on the team that could butterfly without my claim. being disqualified, so I ended up being pulled I’ve been here for 10 years only to realize that from freestyle (my best) and stuck on butterfly my family who lives in Minnesota still hates me for 50, 100, 200, and all the IM relays. I still when I rub the weather in their face as they are hate the stroke. freezing. It was the people, the weather, and the How did you end up living in San Diego? laid-back way of life that really made this place Chris: I was living in Nashville, TN at the time where I want to call home. I’m not in the IT field continued on page 8
COACHING & FITNESS
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
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.
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
Blast Radius Coffee 4090 Morena Blvd, Suite D San Diego, CA 92117 www.blastradiuscoffee.com
Quantum Energy Squares www.quantumsquares.com
MAY 2019 8
directly very much since moving into the technical side of sales, so I spend most of my time being the pitchman and training sales reps for Quest Software.
You have shared with me that at one point you were very over weight. At what point did you bottom out and how heavy were you? Chris: I’m not sure what my heaviest was. I was in denial about being overweight, so I just brushed it off. I avoided the scales because I didn’t want to know that I was over 400 pounds. I’d work all week and then go to the local bar on the weekends to try and escape those 80 hour work weeks. I felt trapped, like this was the best my life was ever going to be. One night I passed out in a friend’s bathroom at a party. When I woke up, I looked at myself in the mirror and didn’t like what he saw. I knew right then that I needed to make some major changes so I immediately stopped drinking and started working out at 24 Hour Fitness. That one night is when I realized everything would change for me.
I was and my sense of community at the time. That was a huge step. I had to give up who I was and my sense of security so that I could become someone I liked and felt good about. I’d use going out for walks, or going to the gym to pass the time instead of going out drinking to socialize. As I got more active and weight didn’t come off I started moving to the various fueling strategies laid out in Bob Seebohar’s Metabolic Efficiency Training. This has enabled me to stay healing and when I decide to follow it, my weight has stayed healthy.
What prompted you to do your first triathlon? Chris: It was back in 2010 when I
happened to get a postcard in the mail about the inaugural TriRock Triathlon. I was just doing 5K’s then and I really don’t like running. So I figured why not give it a tri? I was a high school swimmer, I’ve peddled 12+ miles around Pacific Beach (intoxicated at times), and I can walk a 5K… What were the key factors that why not give it a enabled you to lose weight? shot? It was Steve Chris: Not liking who I saw in the Jobs who said, “You mirror was a pretty big factor. It can’t connect the was that spark that I needed to dots looking forward: start changing things. Cutting out you can only condrinking, though, was the most difnect them looking ficult. It wasn’t so much because it backwards”. When I was drinking, but it was also my look back at things I . 10 20 social life. I felt as though I was Chris’ fist tri, TriRock mangoing to lose who
aged to see all these dots I connected, that I had no intention of trying to connect at that time.
What was your experience like at TriRock? Chris: Going into this race I didn’t know about TCSD; I didn’t even know people did triathlons outside of the Ironman that was on the ABC Wide World of Sports that I remembered from watching with my uncles back in Minnesota. I showed up to the race with a bike from craigslist, a five gallon bucket from Home Depot, bike gloves, 7-up, and a small sandwich for when I was finished with the bike. I didn’t have a wetsuit or a tri kit. I was a bit in shock, showing up to get my packet the day before and if I had a loudspeaker in my brain people might have heard me say “Oh, Sh*!” more than 5000 times. I really leaned back on what I learned from my high school football coach Jim Benkert. He taught us that everyone faces adversity of some kind, and only you can control how you’re going to let that affect your outcome.
my medal. To me at the time, that race seemed like Mount Everest. I think I was so intent on finishing and proving to myself that if I set out to do something, that I forgot to have fun and enjoy the experience. I always make it a point to tell people new to the sport to enjoy the experience. When you’re an overweight athlete it’s a constant battle of inner voices in your head of judgement, negative self-talk, and selfdoubt. I think reminding people to stop, take a look around at the people who are cheering for you, and be grateful to be a part of the moment.
You had a big gap between your first triathlon and your second triathlon. What brought you back to triathlon? Chris: I had always wanted to return to do
another triathlon, but 2011 I injured myself snowboarding up in Mammoth (I still blame Def Leppard’s Rock of Age’s). I was at the snowboard park and took a jump and landed pretty rough. Gave myself a concussion, broken collarbone, hyper-extended right knee. Needless to say I set out to do that I didn’t recover with race because I hadn’t enough time to race done anything like in 2011, and then in that before and I 2012 I had signed up wanted to finish. I to do the TriRock didn’t care that in again. At the same T1 I did a full time I found myself wardrobe change, going back to my old took about 15 mindrinking ways and decidutes to eat some ed to go to the food, drink a soda, Vikings/Chargers game dry off a bit, and that same day so I blew then put my bib off the race. Then at a ’12 on my shirt for NYE party, I was talking the bike ride. I with couple about runwas there for me, ning. As we were talking and I blocked the wife mentioned that out everyone San Diego IT U triathlon, she did the 2010 TriRock 2013. around me. and we shared some stories Coming out of T2 I rolled my ankle, but I about the race. Then back in March I get a meshad a brace with me in my transition area (I sage from her that I need to sign-up for ITU had rolled it two weeks before). I threw it on 2013 in April. I laughed and said I haven’t and walked every meter of that 5K without any been training for anything and I’m out of care of time. I remember turning the corner on shape. She kept bugging me almost daily about the island, seeing the red carpet and getting
SPONSORS OF TCSD PROFESSIONAL SERVICES
Challenged Athletes Foundation www.challengedathletes.org
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (858) 483-4130 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued it. Apparently her husband signed up before she did, and she wanted the buddy discount and package that included sunglasses and a backpack. So she really needed someone to sign up. Finally I caved, and about three weeks before the race I signed up. That woman is Diane Borys who I give the credit to for getting me into this sport. I got a one piece tri kit from Amazon, and a wetsuit (NOT A TRIATHLON WETSUIT). I told myself that I’m not going to make the same mistakes as TriRock. I had a lot of fun this time around and looking at the Clydesdale times, I thought to myself if I get the right gear and some training… maybe I can be the fastest fat guy. I wanted to be called up on the podium in front of everyone. A couple months later at the 2013 TriRock I went from sprint to Olympic and took first in the Clydesdale division.
was going to be boarding a plane back home. The internet at the airport sucks for registering for Ironman events, just an FYI. The girl I was dating at the time Corine Rogers was also doing Ironman Arizona, and we each finished the race and became an Ironman. I’d go onto marry her three years later. I then went onto do Ironman Louisville in 2015, and Wisconsin and Arizona again in 2016. Everyone should do Wisconsin and Louisville at least once… the support and the crowds are like no other.
You have shared with me that you could be the poster boy for making a checklist of gear to bring to a race. What pieces of equipment have you forgotten to bring to a race? Chris: Everyone who knows me, knows that I forget at least
something for races. In 2013 at ITU, I forgot the timing chip and my wetsuit (the water was cold… very cold). At St. George 70.3 I forgot my bike helmet and my girlfriend (now wife) worked it out for another member to bring my helmet out to me. Got into decided that if other people could do an Ironman I could. After the NYC Triathlon, sent my bike using TriBike Transport… going to a TCSD meeting of only to forget my pedals at home. I did e photo, 2016. the 2013 Kona viewing party IM Wisconsin finish lin the Lifetime Tri up in Oceanside and forand listening to Luke got my wetsuit yet again, and that race McKenzie talk about it and was in October… I couldn’t feel my legs seeing other members wearing until mile three of the 5K. I also go their gear and tattoo’s I decidagainst the grain of trying new things on ed that if they could do one, I race day… at Ironman Louisville I forgot can do one. I had always my tri kit shorts. I didn’t discover that thought only professional athone until Saturday getting my gear letes did Ironman events. I ready. Thank GOD I didn’t chafe. remember seeing Julie Moss What are your favorite TCSD memdoing the crawl on TV with my bership benefits? uncles saying that only crazy Chris: I hear everyone say the dispeople do these things. So my counts or the aquathons, but for me it’s perspective had completely watching new people come into the changed after that meeting. I sport and find themselves like I found wanted to do Wisconsin but regmyself. Being able to volunteer coach istration was closed, and only with the TCSD Masters program the last IMAZ was available. After hearthree years has been amazing. I’m taking horror stories of trying to get ing a break from it as my job has into IMAZ, I got the help of two picked up and has me travelling more, friends and my mom to help get but giving back has always been my me into IMAZ online. When regisfavorite benefit. tration opened, I didn’t get it, and two of my friends got mesYou are in charge of the swim exit sages that they couldn’t register. volunteers at SuperSEAL and Then I got an email saying that I Oceanside 70.3. What has this was registered for the 2014 experience been like for you? Ironman Arizona. I’ve got the best Chris: I’ve been a volunteer and Mom in the world! I happened to moved into a Volunteer Captain at be in Vegas at the Rock ‘n Roll Half the Ironman races here in San Diego Marathon, and for the last 2-3 years. I started vol-
You have had four Ironman finishes. Which races have you done and what were those experiences like? Chris: Ironman Arizona in 2014 was my first Ironman when I
MAY 2019 10
unteering as a swim buddy at Koz races, and really had a lot of fun. The first time I was a swim buddy was at the Carlsbad Triathlon, and there was a woman struggling and freaking out a little because she felt she couldn’t do it. We did the side stroke and talked a bit, and before she knew it we were at the shore. As she got up, she gave me a big hug and said that she could not have finished the swim without me being there. I was hooked, and then being a VC with Ironman and pulling athletes out of Oceanside harbor is just a feeling like no other. Thousands of athletes coming through with smiles, thanking you, giving you hugs, and then the volunteers coming up to you afterwards sharing their stories and seeing them come back the following year to either race or volunteer.
You are a certified coach. What are your strengths as a coach? Chris: I’m an Ironman Certified Coach and Licensed Primary Sports Nutritionist. I take a holistic approach to the athlete and what they are Better than finishing a n IM, Iron trying to accomplish. couple, What an athlete does during the day and what they use to fuel during the day affects how they will perform. It’s not just what you eat 30 minutes before, or during your workout that’s going to get the best performance gains. I don’t just deal with triathletes either, I’ve worked with Crossfitter’s, Strongman Competitors, Runners, Swimmers, Obstacle Course Racers as clients who have gone on to place first at their competitions. It took some trial and error finding my coaching strengths, but I’m a no nonsense coach. I expect my athletes to follow the plan that we build out that works with their goals, take ownership of their choices, and put in the work.
What tips would you share with someone doing their first triathlon this year? Chris: As cliché as it sounds… it really is just about having fun and enjoying the moment. When you sign up for that first triathlon you have a goal in mind. Stay focused on that goal, but also be grateful for the chance to be a part of the experience and the moment.
If people would like to contact you about your coaching services, how can they reach you? Chris: I can be reached via email at chris.holley@evolutionmultisport.com
Craig: Who have been the most influential people in your life? Chris: I mentioned my football coach Jim Benkurt earlier. Every football practice he would talk about adversity and to always hold your composure in the face of adversity. He didn’t limit the adversity to football either, it was a life lesson that I still carry with me today. One of the things he would always tell us, as well, was that you’re not going to be the best at everything and you don’t have to be the best, but you have always be the best you. He would say that every time that we would lose our composure on or off the field. Les Brown is the other person that has played a huge role lately not just with Triathlon, but my personal and professional life. He’s a motivational speaker, and during my training I’m always listening to him along with some others instead of music. He mentions a few things that really stand out and change how I was I looking at life. He quoted Chris and C orine 2017 . Wayne Dyer “When you change the way you look at things, the things you look at change.” And that quote resonated with me, and it really allowed me to change my life. He also speaks of the 3 P’s: Passion, Patience, and Perseverance. Those P’s have gotten me through the many dark times of an Ironman race, and also with my career.
What are your future athletic goals? (This does not have to mean a specific race time or a specific race finish. It could mean that. But it could mean lots of other things, too, like keeping the weight off and leading a healthy life. It could mean being a good mentor to others as a coach. Etc.) Chris: I’ve been taking a break healing up, but I would like to complete the Trans Am Bike Race from Astoria to Yorktown before I’m 50. That’s my big one, but right now as I heal up and am able to do more things I want to get back into the short course where it all started and help find that fun again. Chris, thank you so much for sharing your story. TCSD and continued on page 13
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COACH’S
CORNER:
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courtesy of gosbr.com
RECOVERY HABITS TO MAXIMIZE YOUR PERFORMANCE
Triathlon training can be exhausting. Depending on your race distance, you may be training 12 – 15 hours per week. With all this stress on your body, how do you get stronger? Training and recovery work together to facilitate an adaptation process by which you adapt and become stronger. Both training and recovery are required for the process to work. Here are some tips for understanding and maximizing your recovery: What am I recovering from? Intense training breaks down your body by causing micro tears in muscle and soft tissue, stresses the nervous system, affects hormone levels, and causes other stressinduced reactions (e.g., inflammation, etc.). To rebuild a stronger body, your body will need to repair injuries, regulate hormones, and perform other related processes.
How can I maximize my recovery? SLEEP!! Deep sleep is the most important factor in your recovery. You may need 1-2 hours of continuous sleep before reaching deep recovery sleep. To help reach this deep sleep, consider: black-out
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blinds, eye masks, ear plugs, going to sleep at the same time every night, avoiding exercise four hours before sleep, avoiding computer screens 1-2 hours before sleep, reducing caffeine and alcohol, meditation, and sleeping in cool temperatures.
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Nutrition. Training produces inflammation in your body. Choose a diet that reduces inflammation. Foods known to reduce inflammation include: dark-skinned fruits and vegetables (pomegranates, cherries, blueberries, plums, artichokes, spinach and broccoli), high amounts of omega-3 fatty acids (cold-water fish, cod liver oil, fish oil), and natural herbs (turmeric, curcumin, garlic and ginger). Research suggests that cherry juice and ginger decrease inflammation and delayed-onset muscle soreness. Avoid foods that may increase inflammation, such as processed foods, nuts and seeds, pastries, cereals, tomatoes and eggplants. Foam Rolling. Foam rolling keeps your muscles and fascia supple, improves circulation, and removes knots. As you train, your muscles may create painful adhesions (a.k.a. knots), which are layers of tissue that have stuck together. Training with adhesions causes a higher risk of injury to your muscles. Foam rolling breaks-up adhesions, increases blood flow, and creates better muscle mobility. Foam rolling can remedy problems in foot arches, calves, quads, ITB, glutes, and upper back. Don’t roll too hard. Use just enough force to feel a sensa-
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tion in your tissue. The correct pressure may cause pain, but not unbearable pain.
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Compression Garments. Compression garments have been proven to provide enhanced recovery after training. Wearing them for a few hours after training will reduce muscle swelling and soreness. They also increase circulation and nutrients to your muscles.
Massage. Sports massage has been shown to reduce inflammation and promote the growth of new mitochondria (energy-producing units in your cells). Massage can help with pain relief, building muscles, and replenishing your energy system. Weekly or biweekly massage can help you recover faster and feel more energized.ming extra distance for no apparent reason.
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Practicing good recovery habits will enable you to reap the full benefits of your hard training. Train hard and recover harder!!!
SHOW OFF YOUR TCSD
Spirit! What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post on TCSD Facebook page.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Diana Witt, diana@wittproperties.com
Rates per week: Single case $25 Double case $40 Wheel case $25
CONVERSATION, continued the San Diego community are grateful for all you do. Good luck with your future goals. I know you will continue to inspire everyone who is lucky enough to come into contact with you.
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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BEGINNER’S
CORNER:
TCSD Beginner Workouts
Come join our beginner workouts! Beginner Run Workout
Tuesdays 6:00pm at Location: Road Runner Sports Co-hosted with Road Runner Sports, this is a beginner-friendly run for those interested in completing their first triathlon. All levels of runners (and walkers) are welcome! Workouts will consist of 2-3 miles at your own pace with tips, tricks, and mini-clinics for beginners. Whether you’re looking to build-up your mileage or become a better runner, join us every Tuesday, 6:00pm in front of Road Runner Sports at 5553 Copley Drive in Kearny Mesa.
Beginner Bike/Brick Workout
Wednesdays 6:00pm Location: Fiesta Island In conjunction with our A/B interval workout, we are now offering a C/D workout consisting of a warm-up ride, bike handling skill drills, and 1-3 loops around Fiesta Island (4 miles per loop) at a no-drop pace. A brick run of 0.5 to 2 miles afterwards is also encouraged for those interested. Try to arrive early and be “ready to ride” at 6:00pm every Wednesday in the middle of Fiesta Island, right in front of the San Diego Youth Aquatic Center.
Beginners Open Water Swim (BOWS)
Thursdays 6:00pm at Location: Bonita Cove One of TCSD’s flagship opportunities, the Beginners Open Water Swim (BOWS) is the perfect venue for swimmers who are ready to make the transition from the pool to open water. Participants should be able to swim 100m without stopping and our workouts total about 400m. We meet at Mission Bay’s Bonita Cove on Thursday evenings. Folks typically begin to arrive around 5:30pm and we’re “toes in the water” at 6:00pm.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
Join the Club - Join the Fun!
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program,
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Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove
www.TriClubSanDiego.org
Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego, BOWS, Ventura Cove, Saturday Bike Ride, Social Fun, Triathlon MAY 2019 14
Our secret weapon? Natural caffeine from organic green coffee that’s equal to a shot of espresso, PLUS a balanced blend of plantbased protein, healthy fats and complex carbs from nuts, seeds, grains and fruit. Our nutrient blends were formulated for endurance athletes by a sports nutritionist and a food scientist, and our bars are competition tested and enjoyed by athletes every day.
We’re proud to sponsor SD Tri Club and we’re donating back 10% of all member purchases all year long to help support the club! Members-Only Pricing: Get (ADDITIONAL) 10% off the Lowest Discount Price on our website! Enter code TRICLUBSD19 at checkout to receive your discount. Order online at: QuantumSquares.com/triathlon
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Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED
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