INSIDE THIS ISSUE
JUNE 2013
Neighbors TCSD Events TCSD Contacts Board Members
1 3 4 4
TRIATHLON CLUB OF SAN DIEGO
i JUNE CLUB MEETING TBD
Refer to the Club’s website for complete/updated information.
Weekly Workout Calendar New Members TCSD: On The Podium TCSD Conversation
5 5 6 7
Member Profile Coach’s Corner: Swim Speed ITU Volunteer Summary Cycling Tips
12 14 16 22
TriNews
was standing on the landing outside my door, talking to my neighbor, Gary, when a U-Haul truck pulled up. Out popped a young man who opened the back of the truck and proceeded to carry boxes into an apartment across the street. I stared at our new neighbor. Wearing shorts and a tee-shirt, he looked lean and fit, and had the most incredibly perfect legs with calves to die for. Gary smirked. “I A Tale of Fiction guess you want to meet the new guy on the block.” “Yeah, I should be neighborly,” I said. I walked down the steps and crossed the street. I smiled at Gary’s sudden jealousy. He was nice enough, but I didn’t want to be more than buddies with him. “Hi, I’m Susana,” I told Mr. Legs when he returned to unload more boxes. “I live over there.” I pointed to my apartment. “Where are you moving from?” “I’m from Louisiana. Today’s my first day in California.” He extended his hand. “I’m Pierre. Pleased to meet you.” His soft, Southern accent captivated me, and his French name sealed the deal. I noticed he wasn’t wearing a wedding band. “What brings you to California?” I asked. “Business and triathlon. I can train yeararound here. Have you ever raced in a
triathlon?” “No, but I’ve thought about it.” Huh? Where did that come from? I’ve never thought about triathlon. My running shoes must be ten years old, my clunky bike even older. I can swim, but not for speed. Is this the price I have to pay to get to know By Barbara Javor Pierre? “That’s great,” Pierre said as he wheeled an expensive-looking bike up his driveway. “Maybe you can show me some running and riding routes around here.” After our chat, I went home, got my car keys and credit card, and left to spend some serious money on new running shoes, a running outfit, and a swim suit. I looked at the prices of new bikes and realized I’d have to put aside a hundred bucks every month for quite a while to afford an upgrade. Pierre had better be worth it. We walked to the high school track a few blocks away one evening later that week and ran laps under the lights. Well, he ran, and I jogged, walked, huffed, and wheezed. Pierre uttered encouraging words each time he lapped me, and I got a view of his great legs every time he passed. I woke up the next morning dead. At least my legs were dead. He said I’d be ready for my first
Neighbors
continued on page 24
JUNE 2013 2
JUNE TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Please join us for a long standing Tri Club tradition of the Del Mar Powerhouse Concerts! Musical line up: http://tiny.cc/yhnixw Concerts start around 6/7, but half the fun is the picnicking that starts around 4:30 or 5pm. A Triclub flag will be set up until 5 to 7 so you can easily find the group. Bring blankets, picnics, wine, beer, etc., Come out for a great time with your fellow members! Dates: June 18, 2013 July 9, 2013 August 13, 2013 September 8, 2013
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Sunday June 9th, 8:30am
Wednesday June 5th, 6pm
Wednesday June 26th, 6pm
The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. Gordon will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Are you interested in learning more about the Tri Club of San Diego? This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
San Diego International Triathlon Edition! Is SDIT your first Tri? We will spend time covering beginner tips for this race.
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am
Location: Del Mar Powerhouse Park 1600 Coast Blvd Del Mar, CA map: http://tiny.cc/qfnixw
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc
Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
Contact: Gordon Clark, sharksurfdude@aol.com
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com map: http://tinyurl.com/4kdk28t
CLUB’S WEBSITE AND CALENDAR
La Jolla Shores. Set up begins at 4:30pm. Race at 6pm. Event Distance: 1,000m swim and a 5k run. June 13th, July 11th, August 22nd, Sept 5th
FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
AQUATHLON ALWAYS REFER TO THE TRI
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?
BEGINNER TRIATHLON Glorietta Bay, Coronado. Set up begins at 6:30am. Race at 7am. Event Distance: 300m swim, a 7 mile. bike and a 2 mile run. June 15th, July 27th, and August 17th
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
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/comments addressed to coaches@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
ITU-San Diego Volunteer Director
Deborah Jones
debtriestri@yahoo.com
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Swim Director
Trevor King
ftrevorwking@yahoo.com
Race Director
Sean Collins
seanmikecollins@gmail.com
Ironman Coaches
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Editor Deborah Jones
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com
Swim Director
Erin Hunter
tcsdswim@gmail.com
Swim Director, Solana B & G Club
John Hill
jhill@triclubsandiego.org
Swim Director, Open Water
Trevor King
Trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer)
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, UCSD (Fall/Winter)
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Contributing Writers: Barbara Javor, Deborah Jones, and Craig Zelent
Roger Leszczynski
JUNE 2013 4
(908) 247-1145
(858) 270-1605
(858) 717-1114
(619) 867-2784
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Brian Abraham Carlos Bacalski Antonio Barbosa Roman Barreto
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Jennifer Berk Buffy Briggs
Monday
Berke Cetinoneri
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Jason Cooper Lauren Crotinger Rex de Leon •
Fee based.
Tuesday
Angelo Denys
6:00 AM Ocean Swim
•
Frederik Easterly
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
Sergio Gaytan •
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
6:00 AM Ocean Swim, advanced/expert swimmers
•
Lee-Anne Godfrey
Jenna Hardy
Location: UCSD Track.
Track workout
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
Ashley Harbecke
Location: La Jolla Cove.
5:45 PM
•
•
Linwood Harrison
Location: Tamarack Beach. •
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Rebekah Hill Abigail Hills Giang Huynh
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Erik Hyland
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride Beginner Open Water Swim
•
•
Janis Intoy
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Roselyn Kakai Elizabeth Kenny Julia Krenek
6:30 AM Fist light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Lukas Kropat
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Bessy Leszczynski
Location: La Jolla Cove.
Colleen Lighter
Saturday
Mark Lillman
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Saturday 2:30 PM
Laurie Gestal Roberto Gonzalez
Wednesday
5:45 PM
Sheila Dentino
Alexandra Link Jose Manuel Martija
Youth Triathlon Workout
•
Location: various
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org.
Marc Meyers Jeffrey Moore Jonathan Moreno Thomas Nguyen Octavio Ortiz continued on page 25
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
TCSD: On the Podium
Triathlon, continued Division
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio Wes (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 802 N. Coast Highway 101 Leucadia, CA www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 7
JUNE 2013 6
Omegawave ITU San Diego April 20, 2013 Sprint
Division
AG Rank
Jessica Tomasek Shaunna Agalzoff Kelly Wilson Carol Gasaway Maureen Baran Tanja Canter Barbara Sullivan Merilyn McGirr Humberto Rivera, Jr. Kye Gilder Mike Lyle Jacque Harvey Gerry Forman Robert Palmatier William Haines, Jr.
F19Under F20-24 F30-34 F35-39 F40-44 F40-44 F55-59 F65-69 M20-24 M40-44 M50-54 M65-69 M75-79 M75-79 M75-79
2nd 3rd 2nd 2nd 2nd 3rd 1st 3rd 2nd 2nd 2nd 1st 1st 2nd 3rd
Olympic
Division
AG Rank
Megan Sullivan Erin Hunter Amy Larson Julie Dunkle Judy Richwine Stephen Banister Robert Skaggs Greg Price Kim McDonald John Holman
F20-24 F25-29 F40-44 F45-49 F70-74 M30-34 M45-49 M45-49 M55-59 M75-79
3rd 1st 1st 2nd 1st 1st 1st 3rd 2nd 1st
Olympic Aquabike
Division
AG Rank
Jacquelyn Gentes Heidi Amundson Kira Cornelison Henry Slade Tony Berg Albert Allison
F20-24 F25-29 F45-49 M55-59 M60-64 M60-64
1st 1st 3rd 1st 2nd 3rd
Spring Sprint May 5, 2013
Triathlon
Division
Michael Johnston Dante Perry David Espiritu Paul Pruschki Todd Duell Allyn Olsen
MChallenged MClydes MClydes Master MClydes Master MClydes Master MAthena
AG Rank 1st 2nd 1st 2nd 3rd 1st
AG Rank
Daniel Fennell Gregory Burow Cameron Taylor Bill Best Greg Smeltzer Matt Davis Stephen Thunder Bill Busting Steve Tally Charles Szentesi William Haines, Jr. William Bell Kirsty Miller Hopkins Tanja Canter Monica Kling Amy Larson Diane Camet Donna D. Skaggs Lisa Leonard Tammy Hermes Vickie Alexander Dianne Fink
M16-19 M16-19 M40-44 M40-44 M40-44 M45-49 M45-49 M50-54 M50-54 M60-64 M75-79 M85-99 F30-34 F35-39 F35-39 F40-44 F40-44 F45-49 F50-54 F55-59 F55-59 F60-64
1st 2nd 1st 2nd 3rd 1st 2nd 1st 3rd 3rd 1st 1st 1st 1st 2nd 1st 2nd 3rd 2nd 1st 2nd 3rd
Duathlon
Division
AG Rank
Bryan Hill Dean Sprague Jerry Phelps Les Shibata Kenneth Goodwin Chelsea VanCott Sara Bancroft Julie Golich Kathryn Mack-Burton
M35-39 M45-49 M45-49 M55-59 M65-69 F20-24 F45-49 F45-49 F60-64
1st 1st 3rd 1st 3rd 1st 2nd 3rd 1st
Mini Sprint
Division
AG Rank
Ethan Boen Alexander Halter Michael Rivers Mickey Maynard Dannah Golich Veronika Divis Renee Torre Kendra Kent Fernanda Aguiar Kimberly Krenek Denise Vanaman
M1-10 M11-13 M40-44 M55-59 F1-10 F11-13 F11-13 F30-34 F40-44 F40-44 F55-59
2nd 2nd 3rd 2nd 1st 1st 3rd 1st 2nd 3rd 1st
TCSD CONVERSATION WITH:
”
Brian Maiorno
“
By Craig Zelent
This month I caught up with the TCSD’s very popular Brian Maiorano. I really admire Brian on so many levels and was grateful for the chance to get to know him better. He has given so much to our local triathlon community so he is definitely someone you need to know.
Craig: What was your athletic background when you were younger? Brian: Growing up I did a lot of hiking and camping in the mountains and playing in the surf on the beach. And I’ve been riding a bike pretty much daily since pretty much forever. I really can’t imagine a world without bicycles. But my big adventures started when I went to grad school in Missoula, Montana. For the next 17 years I explored the huge wilderness around by any means possible: mountain biking, hiking, rock climbing, white water canoeing, backcountry skiing, peak bagging, backpacking, snowshoeing, etc. Everything from day trips to two-week long expeditions without seeing a road (and usually seeing more elk than people). None of this was competitive; it was more about wanting to see the view from the next ridge over, paddling down a set of rapids without flipping, checking out the wildlife in the
meadow, and always, always, always wanting to explore and discover new territory. So it was very much an endurance-based background—activities that went for an entire day, or maybe an entire week. And also a bit of a stubborn background—for more than a decade I had a notion that I just HAD to ride my bike to work EVERY day of the year, whether the temperature was ten below zero, three feet of snow buried the ground, or black ice covered the roads. Which also explains how I learned to fall off a bike without breaking anything.
How did you get started racing triathlons? Brian: In my mid-30s I kind of slid out of shape; all of the adventuring turned into more weekend-warrioring and my belly looked like I was preparing not just for one Montana winter, but for a ten-year hibernation. And job stresses led to some very unhealthy eating habits. I spent the winter of 2004 in the gym to drop 20 pounds and get back into shape, but decided
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-25% discount, see TCSD Member Discount web page.
Garmin www.garmin.com continued on page 11
I didn’t want to spend the rest of my life in the gym. My friend John Weinert convinced me to do the Grizzly Triathlon—a local sprint. It was 11 months away, so I thought I had plenty of time to prepare, and made the bold and entirely naive prediction that I would win my age group. Except that I spent the summer in the wilderness as always, and didn’t exactly train other than doing the same mountain biking and a little bit of running that I always did. And never mind that my only swimming experience was dragging myself out of the river after I’d flip my canoe, which really wouldn’t get me more than 25 yards. Of course, I put off the learning-toswim part until a few months before the race. Somewhere along the way it dawned on me that I wouldn’t win my age group... The race was uneventful, except that in hindsight I probably spent five to seven minutes in T1. It was an indoor pool swim. April in Montana is not really open water swimming time. I must have put on three different layers
for the bike. Afterward, of course, noticing that the fast people were just rocking speedos in the 40 degree air. But I was completely hooked by the competition, and a lot of things clicked for me. It was a great outlet for that; no longer did I need to be competitive about my career and relationships (or Scrabble); I could channel that energy into just going faster. But there was a lot of naivete to conquer in transforming this mountain man into a triathlete.
What are some of your memories about your especially naive early years in the sport? Brian: After that first race I wanted to learn everything I could about human physiology, training, racing, etc. I read the equivalent of a college degree in the topic, talked to as many athletes as I could, and raced as much as possible. But of course there was no substitute for experience. Once, after a dismal run in a sprint race, I was trying to find reasons why it was so much
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JUNE 2013 8
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continued on page 11
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The Mortgage Checkup: A Timely Prescription for Fiscal Peace of Mind
A key step to making your mortgage a ďŹ nancial tool rather than a monthly bill is sitting down to review your current ďŹ nancial situation with a lending professional. If you have any of the following needs and concerns, now is the time for your FREE, noobligation mortgage checkup: s Buying a primary residence, vacation home or investment property s ReďŹ nancing to use home equity to fund an important purchase or consolidate a ďŹ rst and second mortgage s Consolidating credit card and other high-interest revolving debt s A rising mortgage payment due to an ARM loan resetting s Life-changing events such as having a baby, getting married or having to provide care for a loved one
What you can expect from a mortgage checkup: I will ask you questions to get a sense of your current ďŹ nancial health and to become better acquainted with what you’d like to achieve in the future. s (OW LONG DO YOU THINK YOU WILL STAY IN YOUR CURRENT HOME s $O YOU CURRENTLY HAVE A lXED OR ADJUSTABLE RATE MORTGAGE s 7HAT IS THE CURRENT ESTIMATED VALUE OF YOUR HOME Your answers to these questions will help me prepare a range of solutions for your real estate ďŹ nancing needs. You can go to my website and contact me to set up an appointment for a free consultation, or simply call or email me to set up a time to review your speciďŹ c goals. Let’s make sure you are in the absolute best mortgage for achieving your short- and long-term ďŹ nancial goals. 7LP .DGHO 0RUWJDJH /RDQ 2ULJLQDWRU : - %UDGOH\ 0RUWJDJH &DSLWDO /Tim /& Kadel (O &DPLQR 5HDO 6Mortgage XLWH Loan Originator 6DQ 'LHJR &$ W.J. Bradley Mortgage Capital, LLC 2IILFH )D[ 12275 El Camino Real, Suite 100 WLP NDGHO#ZMEUDGOH\ FRP San Diego, CA 92130 KWWS P\ZME FRP WLPRWK\ NDGHO 10/6 Office: 619-805-5134 Fax: 855-811-0385
tim.kadel@wjbradley.com http://mywjb.com/timothy-kadel NMLS: 324735 TCSD Member since 2008
W.J. Bradley Mortgage Capital, LLC Š 2012 W.J. Bradley Mortgage Capital, LLC. 6465 Greenwood Plaza Blvd, Suite 500, Centennial, CO 80111 Phone #303-825-5670. NMLS ID 3233. Trade/service marks are the property of W.J. Bradley Mortgage Capital, LLC. This is not a commitment to lend. Restrictions apply. All rights reserved. Some products may not be available in all states. WJB is not acting on behalf of or at the direction of HUD/FHA or the federal government.
Š 2013 W.J. Bradley Mortgage Capital, LLC 6465 Greenwood Plaza Blvd, Suite 500, Centennial, CO 80111 Phone #303-825-5670. NMLS ID 3233. Trade/service marks
MortgageofBanker License #Mortgage BK-0903998; Licensed the Department of Corporations California Residential Lending Act RML# 4131002;may Colorado Mortgage are theAZproperty W.J. Bradley Capital, LLC.byThis is not a commitment to under lend. the Restrictions apply. AllMortgage rights reserved. Some products not be available Company Registration NMLS ID 3233 Regulated by the Division of Real Estate. To check the license status of your CO Mortgage Broker, visit www.dora.state.co.us/real-estate/index.htm; Florida in all Lender states.Servicer WJB islicense not acting on behalf of or atBroker the direction of HUD/FHA the federalMortgage government. Licensed by#MB.6760738, the Department Corporations Mortgage #MLD738; ID Mortgage License No. MBL-7766; or IL Residential Licensee – License 6465ofGreenwood Plazaunder Blvd., the SuiteCalifornia 500, Centennial, CO 80111; MN Residential Mortgage Originator License No. MN-MO-3233; NV Mortgage Banker License No. 2061; NV Mortgage Broker License No. 504; NM Mortgage Loan Residential Mortgage RML# 4131002.Broker NMLS– License consumer access: www.nmlsconsumeraccess.org/EntityDetails.aspx/COMPANY/3233. Company and Loan Broker ActLending Reg. No.Act 01856; OK Mortgage No. MB001365; OR Mortgage Lender License No. ML-776; TX Registered Mortgage Banker – NMLS 3233; Texas Mortgage Banker Disclosure: www.wjbradley.com/Texas-Mortgage-Banker-Disclosure.html; UT Mortgage Lender Company License No. 5495659-NMLC; Utah Consumer Credit Notification and Utah Residential First Mortgage Notification regulated by the Utah Department of Financial Institutions; Vermont Lender License #6341; WA Consumer Loan License No. CL-3233; Wisconsin Mortgage Banker License No. 699991. NMLS consumer access: www.nmlsconsumeraccess.org/EntityDetails.aspx/COMPANY/3233.
JUNE 2013 10
ARTICLES WANTED!
W
SPONSORS OF TCSD
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 find
interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 15th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
LifeProof www.LifeProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Share your race report or adventure. CONVERSATION, continued slower than my stand-alone 5k. Having heard so much about dehydration being a concern in ironman races, I decided that “must” be what had happened to me. A few days later I explained this to a fellow in our master’s swim group (who happened to be a retired pro triathlete). And, with only the barest hint of sarcasm in his voice, he asked, “Do you really think you got dehydrated in a little over an hour?” And it was then I realized I had a lot more to learn about the sport.
line in 20:40, I figured out that I ran that second mile in a way-too-fast 5:45, and then slowed to a 7:45 crawl as I crashed and burned. In fact, for the first couple of years I raced, I dry-heaved at pretty much every finish line. But doing that at 10,000 feet at the top of a hill climb race was enough to convince me to learn how to pace myself. That really hurt. Which all probably explains why I’m now a huge believer in using Garmins and power meters to learn appropriate pacing, and to hold back early in a race for a strong finish.
Tell me some other lessons you learned the hard way through experience. Brian: I had no clue about pacing when I first
What did you do before moving to San Diego? Brian: My career was in natural resource man-
started racing. This was before Garmins and power meters, and I hadn’t ever run on the track. In my first 5k, I wanted to break 20:00. I knew that was a 6:25/mile average, and that there would be mile markers on the course. Someone had told me to negative split the race, so I thought I’d try that: first mile at 6:30, second at 6:25, and third at 6:20. I was wearing a Timex with a lap function, and hit the first mile right at 6:30. I knew I needed to speed up, but had no real gauge of my gas pedal. At mile two, the “12:15” on my watch made no sense at all, so I just pressed “lap” and kept running. But a quarter mile later I was on the verge of passing out... lungs on fire, legs wouldn’t lift, etc. And I was getting passed by 13-year old girls. After dry-heaving my way across the finish
agement; everything from river restoration to designing and building mountain bike trails. It was immensely gratifying work and I accomplished some things for which I’ll forever be extremely proud—things that I don’t think I could ever top. Plus, some of my work days were hiking/mountain biking/canoeing through the mountains! It involved a lot of coalition building amongst very different and opposing groups—seeking common ground and creative solutions to reach very ambitious goals. But it was brutal emotionally—very controversial and very exhausting. It took a toll on me and I burnt out. I tried moving to Colorado for a couple of years, but I knew I just needed a new career.
How did San Diego come to be chosen as your new home?
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Clothing with a purpose
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Speedplay (800) 468-6694 www.speedplay.com/
continued on page 12 continued on page 13
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CONVERSATION, continued MEMBER PROFILE JAMES C. ISMAILOGLU Nick Name: JCI Member since: 2009
Age Group: M50-54 Status: Married. Occupation: Information Technology. Favorite local restaurant: Oggie’s in Carmel Valley. When not training, I enjoy: Hanging out with my family, I also enjoy doing research and updating my training plan. Looking for that gadgets that I didn’t know how bad I need. Before I became a triathlete I was: Occasional soccer player, and frequent gym goer. Who or what inspired you to start triathlons? I did a 5K (MCRD Sep 2008) run that I proudly tell all my friends about. I was introduced to a triathlete at a friend’s birthday party, I was like “wow” a triathlete. Next thing, I was online learning all I could about triathlon and I was lucky to find the Tri Club San Diego. What a life changing experience.
Brian: In 2008 I decided to take a 1-year sabbatical and figure out what came next. After having lived in rural, snowbound and inland areas forever, I had three criteria for where to live: 1) a large-ish U.S. city; 2) on the ocean; 3) where I could ride my bike year round. Hawaii seemed too isolated, and Florida is... well... Florida... So that left SoCal. A co-worker mentioned San Diego, and my first Google search turned up the TCSD page. One announcement was for the Friday evening potluck at La Jolla Cove, and I decided that sounded like a pretty ideal way to spend a Friday evening, and that I should probably get myself there as quickly as possible. It took a few months to sell my house, but by September I had sold or given away pretty much everything I owned, and headed off to San Diego. I had never been here, but everything I owned fit in a small U-haul, so I figured if I didn’t like it, I’d just find somewhere else...
What volunteer jobs have you done for the TCSD? Brian: Right away I started volunteering for the club; it was a great way to meet people in my new home! The first workouts I led were the No Frills Great Western Ride for the Alternatively Scheduled. Being on sabbatical and in no hurry to start my day, and having a new-found aversion to cold temperatures, these were every Thursday at 10:00 a.m. And it was there I learned that a lot of San Diegans would rather ride their bikes than work an 8-5 schedule. We had a core group of 4-6, with a bunch of other “guests” who would show up when they could. We rode hard, and every
Thursday I would go home and lay on the couch and moan for the rest of the day. Eventually I was nicknamed “The Mayor of the Great Western” - a title which I’ve sadly lost. Over the years I started leading the Friday evening La Jolla Cove swims, helping with the potlucks and club races, and handling the registration at the aquathlons. Pretty much whatever there was a need for. And last summer, I was elected to the Secretary position on the board of directors. The position involves taking minutes of board meetings and helping set policies, budgets, etc. It’s been eye-opening to learn how much behindthe-scenes work goes into running the club.
Wow! You have certainly done a lot for the Tri Club! I think a lot of people have been pleased to see more transparency from the TCSD leadership. That is no knock on the past leadership. I recognize that sometimes the leadership of any volunteer organization needs to make decisions without the luxury of polling every member. How has this group of officers employed checks and balances on one another, but still managed to get things done? Brian: The board is seven people, all with diverse opinions. As a whole, I think we represent all of the different interests of club members. A lot of longer-term issues get decided at board meetings (budgets, which races to hold, etc.), but a lot happens on the fly and decisions are needed within hours. Stephen has continued to expand the practice of reaching out to others to help make decisions—whether that’s the sponsorship director, the race director, the email moderators or the volunteer council
TCSD BIKE & WHEEL CASE RENTAL PROGRAM
My first triathlon: Solana Beach Triathlon 2009 – I am a member of the first Team Solana, the Original.
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.
Pre and/or Post event ritual: No solid food before a short race, sip of energy drink with CarboPro, for a total of 300 Cal/hr. intake,
Rates per week:
continued on page 14
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The single cases are shippable by UPS and FedEx. Single case $25 Double case $40 Wheel case $25
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions,contact Bob Rosen brosen@triclubsandiego.org
(about 40 people who regularly volunteer for the club). And he’s been great at putting together the quick polls for all members on a bunch of issues. Sometimes there are difficult issues, and sometimes there’s lively discussion... but we all get along well and respect each other’s opinions.
What has been so great about your experience as a TCSD volunteer? Brian: First, it was a great way to meet people in a new city. Also, it was a good way to give back to the community that supports me when I’m racing. We’d all be paying a lot more for races if all of those volunteer spots had to be filled by paid staff. And, of course, there’s something just intrinsically satisfying about helping others; it feels good to get a heart-felt “thank you” from someone who acknowledges your work. But my volunteering also directly led me into coaching. People I trained with had always told
me that they liked the workouts I led because they had a specific purpose; they weren’t just “Oh, we’re going for a ride today and maybe stop for coffee.” But I also really enjoyed hearing about people’s backgrounds, their training, and how they balanced it with the rest of their life. You can learn a lot about someone during a long climb in East County when you’re breathing so hard that your partner is the only one able to talk. And I guess I offered some useful tips, because more and more people started telling me I should go into coaching. In particular, that I should focus on that one-on-one model that I still use, rather than group workouts. I believe it was Elizabeth Daubner who coined my unofficial business slogan: “Because it’s cheaper than a psychologist.” The support of people in the tri club was immense from the very beginning, even though for the first year I had that fear of, “Holy cow, how am I ever going to pay the rent with this
SPONSORS OF TCSD
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
Xterra Wetsuits (858) 565-9500 www.xterrawetsuits.com continued on page 15
continued on page 16
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COACH’S CORNER: Swim Speed Workouts MEMBER PROFILE, continued before and during race. My recovery drink is chocolate milk and I enjoy Jacuzzi not an ice bath (I guess some likes it hot). Favorite event/tri: Solana Beach Triathlon, my 2nd “birth” place. Favorite segment (swim, bike or run): Bike. PR/Best race (or any split time): 2010 TYR Solana Beach 5K Run, 2nd place AG. I was featured in the local paper, that was very cool. This year's athletic goal: Get lean, get faster, still working on the extra” luggage”. Stay with short races work on the speed. Can’t race without: My Garmin. Either 910XT or FR60. Most embarrassing or disastrous moment: 2010 Superfrog, my first half IM distance and forgot my wetsuit at home. Benefit of being early at the race; my brother was able to drive back to Solana Beach in time before my wave start. That was one of the toughest surf entry and I was glad I had my wetsuit. My equipment: Wetsuit: 2XU V:2 Bike: Specialized Transition Pro Shoe: Brooks PureFlow Equipment wish list: Specialized SHIV S-Works, Specialized Venge S-Works. Best advice: “Carry less, go faster” I’m still working on it myself. Favorite Thing(s) About TCSD: Camaraderie, Aquathlons, Fiesta Island races, Club meetings, Dawn’s breakfast, lots of resources, training friends, hanging out with the like-minded crowd.
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Sheila Taormina is a four-time Olympian, gold medalist in the 4 x 200 free relay, and ITU triathlon world champion. At just over 5’ 2”, Taormina found success at the highest levels of swimming by refining an exceptional freestyle swimming technique. Taormina now works as a swimming coach, offering swim technique workshops around the world. In her book Swim Speed Secrets published last spring, Taormina reveals the freestyle technique that is common to the world’s fastest swimmers. Her new book Swim Speed Workouts, which released in April, offers swimmers the workouts, drills, drylands, and 16-week training plan to get in the pool and focus on developing their fastest freestyle one crucial step at a time. Following is the first of four workouts from Swim Speed Workouts exclusively reprinted for TCSD, with permission of VeloPress.
WORKOUT 1-1
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PURPOSE: Establish a baseline stroke count and stroke rate, build strength, and work on the feel for the water. If necessary, see swimspeedsecrets.com to find videos of each drill. WARM-UP ■ 400 easy: 200 free / 50 kick / 100 free / 50 kick (The 50 kicks can be with or without a board.) ■ 10 x 25 pull with buoy @ 0:30, 0:40, 0:50, or 1:00 (Choose interval for 0:05-10 rest) Odds: easy Evens: build to 90% 100 easy (60-65%)
MAIN SET ■ 12 x 50 free @ 0:50, 1:00, 1:15, or 1:30 (Choose interval for 0:15-30 rest) ■ 4 rounds: 50 easy / 50 moderate / 50 fast For Rounds 1 and 3, have a friend or coach take your stroke rate. For Rounds 2 and 4: count your number of strokes per length.
KICK SET â– 6 x 50 kick with board (moderate) @ 1:00, 1:15, 1:30, or 1:45 â– Sprint the last 12.5 of each 50
BONUS SET â– 5 x 100 moderate @ 1:40, 1:50, 2:10, or 2:30 (Choose interval for 0:05-15 rest) â– 25 Tarzan drill / 75 free
STRENGTH SET ■3 x 0:30 press-outs (up to 8 max) @ 0:45 To do a press-out, place your hands on the pool deck slightly wider than shoulder-width apart, your body chest-deep in the water. Without using your legs to push off the bottom, use your upper body and press up to a straight-arm position. (Don’t get out of the pool!) Then drop down carefully back into the pool. That’s one press-out.
WARM-DOWN â– 100 easy
DRILL/SWIM SET â– 4 x 0:30 standing scull drill @ 0:45 â– 100 free build @ 1:40, 2:00, 2:15, or 2:30 (Choose interval for 0:10-20 rest)
TUBING SET â– 4 x 15-25 full pulls (Rest 1:00-1:30 between sets)
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TOTAL: 2150 (2650 with bonus set) + tubing Republished with permission of VeloPress from Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle by Sheila Taormina, 4-time Olympian, gold medalist, and ITU world champion. Try two more free workouts and watch drill videos at www.swimspeedsecrets.com.
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Zoot Sports www.zootsports.com
What is Spirit?
COACHING & FITNESS
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.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
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SPONSORS OF TCSD
2013
I
T U
VOLUNTEER RECRUITMENT SUMMARY Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 17
By Deborah Jones
W
ith the ITU (Omegawave) triathlon behind us, I thought you might be interested in how things ended up volunteer-wise. Here is a quick summary and thanks again for everyone’s help volunteering and recruiting volunteering. Excellent work! Spots Filled (by month, # of spots and percentage of total) Feb - online 116 12% Mar - online 207 21% April - online 595 59% Walk-ups - Race weekend 87 9% TOTAL 1,005 Goal 1,110 How’d You Find Out About Volunteering? (This was a registration survey question. 710 responses) TCSD 192 27% Other 139 20% Friend 115 16% Volunteered last year 75 11% Email 52 7% ITU Website 45 6% Poster or flyer 38 5% Facebook 34 5% News 15 2% TriClub - Other 5 1%
Groups Recruited ■ TriClub San Diego (TCSD) ■ Active Network employees (offered time off in lieu) Schools/students: ■ SDSU - Phi Gamma Delta - Sigma Delta Colony ■ UCSD Triathlon Team ■ High schools & Key Clubs: Westview, Mission Bay, High Tech High, Canyon Crest Academy, Mt Carmel, Cathedral Catholic (teacher offered extra credit), Carlsbad Boys & Girls Club Military: ■ Navy: USS San Diego, USS Milius, Naval Amphibious Base, Naval Base Coronado ■ Marines: Pendleton, Dental Battalion Community Groups: ■ OMBAC, South Mission Beach Improvement Group, Coronado Masons, Team n’ Training Other Sources ■ Past participants and/or volunteers, friends, family and co-workers ■ Email referrals/endorsements
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels.
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions,contact Bob Rosen brosen@triclubsandiego.org
JUNE 2013 16
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Volunteer Captains, TriRox Mentor, Bobbie Solomon, DetermiNation-Coach Roberts, Tri Juniors-Coach Jim Vance, Running Meetup.com-Coach Garrett, UCSD Tri MastersCoach Tom and Sergio, Active.com Road Runner Adventure Run
Various event expos and finish-lines – flyers; SD half marathon, CB half marathon, Carlsbad 5000, San Dieguito half marathon, CA 70.3, Fearless Tri, Triton Tri, St. Pat’s day 10k, Valentine’s Day 10k, Super Seal, Hot Chocolate 5/15k, TCSD Club events, Simulation Saturdays ■ Various retailers and sports venues – flyers and posters ■ Mission Beach Town Council meetings – presentations ■ News, ads and other publicity ■
Feedback Received ■ Improved organization; good online registration ■ Volunteer experience met or exceeded expectations ■ Food ran out or not enough food for volunteers and participants ■ T-shirt was better last year ■ Needed more communications for volunteers on what to do during their shift(s) ■ Parking pass system worked out alright ■ Unnecessary wait time before shift(s) started ■ Yes - would recommend volunteering to a friend, family or co-worker
SPONSORS OF TCSD
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
NUTRITION
A pictorial/graphic interpretation of much of this data can be found at, http://tiny.cc/3ohixw Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 22
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CONVERSATION, continued business?” But people believed in me, which meant a ton; I’ll be forever indebted to them for their support. And I was having a blast, and so knew I just needed to be persistent and make it work.
Coaching is your full time career now. What is your coaching philosophy? Brian: When I moved to San Diego, I noticed some big patterns amongst triathletes. There were the folks who’d been athletic for a long time, had a healthy perspective on the sport, stayed mostly injury free, and balanced triathlon with the rest of their lives. And then there were a lot of members who had jumped into the sport with great enthusiasm, but were overdoing it: picking race distances way beyond their experience level; training themselves into exhaustion; obsessing over triathlon to the point of hurting their family/social/employment relations, and injuring themselves along the way. And then, a year later, selling their bike, throwing away their running shoes, and never wanting to train again. I knew right away that I wanted to help those people--help them balance their triathlon goals with the rest of their lives, and I help keep them injury free. I now call it “Train Smarter, not Harder”, and even front-of-pack athletes are amazed when they find they can improve with fewer training hours than they’ve been
JUNE 2013 18
doing. It’s all about structured workouts, good swim technique, good run form, appropriate pacing, and knowing when to rest and when to go hard. In short, I want people to enjoy this sport their entire lives. Turning 40, 50, 60, or even 70 doesn’t mean it’s time to sit on the couch. I’ve coached two women in their seventies (Mickie Shapiro and Susan Norman) who raced Hawaii Ironman. They’re such an inspiration to me. And Gerry Forman is another one who we can all aspire to be like.
How can people contact you for more information about your coaching services? Brian: www.TriathlonLifestyleCoaching.com is my website and our email is brian@TriathlonLifestyleCoaching, phone is (619) 9774348. Or find me at La Jolla Cove or “my office” at Mission Bay/Fiesta Island.
You and TCSD Vice President Brian Wrona had a big match race at the San Dieguito Half Marathon in February. How did that race go for you and what was at stake? Brian: When I ran for the TCSD Secretary position, I made two camcontinued on page 21
WWW.TRICLUBSANDIEGO.ORG
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MAY 2013 20
CONVERSATION, continued paign promises: 1) To take excellent minutes of board meetings; and, 2) To beat Brian Wrona in a half marathon in 2013. He, of course, could not let such a promise go unchallenged, and threw down the hilly San Dieguito half in February as our contest. He had beat me there by 5:00 in 2012, so I had some work to do. In August, I actually wrote a training plan for myself, and actually sort of followed it when I felt like it. And started running more miles than I’d ever run before; starting at 30-35/week, and building to 40-45 through the winter. Lots of tempo miles, but no track work. To our friends, though, it looked like we were each trying to win simply by making the other person gain weight–constantly encouraging each other to have that third slice of pizza, and to be sure to order dessert. Somewhere along the way Wrona offered to shave his head if he lost. In the meantime, I was dropping ten pounds and also dropping hints about a sub-1:30 goal. I was also spending some time on the course, figuring out my pacing for each of the uphills and downhills. As you know, it’s a very technical course, with very little flat ground and a tough 150 foot climb in the last three quarters of a mile. My race strategy was to simply go sub-1:30 using my own pacing plan, but not start really racing until the last mile. I knew I needed a big enough gap on the last hill so it didn’t turn into a sprint finish—I knew he’d beat me if it did. On race day, Wrona started fast, like he always does. I ran my own race, and caught him around mile five. I think I asked him if he was dehydrated from partying the night before, and he asked if I had any cramps in my legs—you know, general pleasantries. We ran together for about a mile, and then I pulled ahead just by following my pacing plan. At the mile eight turnaround I was maybe 20-30 seconds ahead, and honestly I forgot about Brian and started focusing on catching the runner with the beautiful stride 30 seconds ahead of me. Which kept me distracted for the next four miles... On the last mile, I really started pushing, this time trying to reel in Les Shibata on the big hill. Les is a great Master racer and an inspiration, and I knew he’d tow me up the hill. But halfway up I heard footsteps over my shoulder. Sure enough, it was Wrona. I tried a surge to drop him, but it really wasn’t much of a surge, and soon he pulled up next to me. He said something like, “Looks like it’ll be a photo finish,” and then took off with 400 meters to go. He trounced me in the sprint, and beat me by ten seconds. But we both went 1:29-something, and honestly I think that was more important to both of us than who actually won (although I’d have liked to have seen him with a shaved head...). But I did vow to never again lose a race in the last 400.
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The World’s Finest Triathlon Gear
Will there be a rematch? Don’t you have a campaign promise to keep? continued on page 24
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WWW.TRICLUBSANDIEGO.ORG 21
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PROFESSIONAL SERVICES
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
CYCLING TIPS: CRASH PREVENTION Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 23
Crashing on a road bike sucks. There's no two ways about it. Whenever I'm out mountain biking there's always someone who has a stack, but usually it's laughed off and no one gets seriously hurt. Crashing on a road bike is different. It’s always a drama and there's often a visit to the hospital to clean up the wounds or get the collarbone patched up. Many crashes can be avoided by knowing how to stay out of trouble or understanding how to handle your bike in potentially dangerous situations. Here are a few of them: 1. Overlapping Wheels. When riding in a bunch, the golden rule is DO NOT OVERLAP WHEELS. What is meant by “overlapping wheels” is that you shouldn’t ride behind someone in a position where your front wheel is ahead of his rear wheel. This gives me an excuse to use my mini-peloton to illustrate: As you can see by the red arrow, Rider X (let’s imagine he races for
RIDER X
JUNE 2013 22
Total Rush) is overlapping wheels with the Rider Y (he races for O2 Networks). When Rider Y suddenly pulls out to dominate the sprint in the SKCC Club Champs this Sunday, RiderX has no where to go, his front wheel will clip RiderY’s rear wheel, and Rider X will likely go down. It’s up to Rider X to be careful of the movements of those ahead of him. If you keep overlapping wheels, it’s a sure way to come down in a bunch. There will always be some degree of overlapping wheels when riding in a bunch, but it’s a bad position to put yourself in. A good rule of thumb to keep in mind is that you are responsible for your front wheel, not the person ahead. 2. The Second Crash. When riding in a bunch
RIDER Y
and you hear that awful sound of carbon and metal cracking and sliding along the pavement behind you, there’s often a second crash quickly after. This is caused by the riders looking behind them to see what happened. When you hear a crash behind you, don’t panic and continue as you were. Unless of course you’re concerned about the rider who might have crashed… (that doesn’t happen here in our bunch rides)
should only be done in a straight line). All of your braking should be done before you enter the corner while you are upright (not leaning). If you arrive at the corner and suddenly recognizes that you are going too fast, straighten the bike and feather the brakes (more rear than front) and get into it again. Read a previous article on descending tips and cornering tips for more info on this subject.
3. Braking while Cornering. Most crashes happen on corners. The most common thing that happens is the front wheel washes out and before you know it you’re sliding along the pavement. The biggest thing to remember is not to suddenly grab your brakes while in the middle of a corner. When braking, the weight of the bike and rider moves forward and the front tyre makes the transition from unloaded to loaded. Making this change too quickly won’t allow the front tire cope with the sudden requirement for additional traction. Progressively using the back brake settles the rear and affects how the weight is distributed during braking (which
4. Changing Your Line in the Middle of a Corner. This comes back to entering a corner at the correct speed. When you decrease the radius of your turn, you’ll increase the amount of force pushing you to the outside of the corner. This is when your front tire can potentially wash out. 5. Too Much Tire Pressure. This is one of the biggest mistakes made by new cyclists. There’s a misconception that more tire pressure is better and makes you faster. It’s astonishing how many people pump up their clinchers to maximum inflation, the road gets a little bit wet, and then someone comes-off though a corner... stay clear! 6. Riding differently on wet roads. The same rules apply on wet roads as they do on dry roads, however you need to be extra careful and let down your tire pressure. I have no problem with riding at 90 PSI on wet roads. Many people will change their technique on wet roads. The only difference between wet roads and dry roads is that flaws in technique will be amplified and potentially dangerous. There are many things you have no control of out on the road, but recognizing which situations to stay away from and how to handle your bike properly are the first steps to staying upright.
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Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
continued on page 24
Article reprinted courtesy of cyclingtips.com.
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triathlon in three months, but I wondered whether I’d even be alive to race. Over the next weeks we sometimes went to the pool and spin classes together or we ran at the track, and a couple times we stopped for a burrito on the way home. However he didn’t seem to want to go the next step and have a real date with me. Maybe I’d win him over by doing well in a triathlon. In the meantime, I could tell Gary was growing increasing frustrated that Pierre and training were filling up my free time. My first triathlon was one to forget. When Pierre and I had swum in the bay previously, I had taken off my wetsuit under the outdoor showers at the beach. By the time I returned to
the transition area during the race, my wetsuit was drying, and I got my arms and legs stuck in a tangle of partially unpeeled Neoprene sleeves and leggings. Volunteers couldn’t pull them off. They ended up carrying me and plopping me back in the bay so the water could act as a lubricant to let me peel off the suit. Then my chain popped off the gear ring during the bike ride, and I had to go to the bathroom during the run. The second-best moment of the race was when I got to the porta-potty in time before disaster struck. The happiest moment was when Pierre hugged me at the finish line after I described my race. I stuck to my training, pleased to see my
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NEW TCSD MEMBERS, continued Jason Ostenson Coyne Patrick Raymond Rante Tara Redshaw Timothy Riggs Maggie Riley-Hagan Bryan Robinson Deanne Ross Mike Salani Irina Schmelzer Mark Seilhamer David Senness Tero Setola Rob Simik Jennifer Simpson
improvements almost every week. I thought Gary had grown used to my new lifestyle too. One Saturday afternoon he knocked on my door and asked if I wanted to go to the ballgame with him the next day. “Thanks, but Pierre said he’d show me how to do flip turns tomorrow at the pool.” Gary’s face darkened. “I’ll show you flip turns.” He turned around and flipped the bird in the direction of Pierre’s apartment. Pierre didn’t see it—he was out on a fiftymile bike ride. I guess Gary was still jealous of Pierre. My second triathlon was an improvement over the first because no major calamities occurred. My goggles kept filling with water, and I swam a zigzag course because I couldn’t see, but none of the disasters of the first race returned to haunt me. Again Pierre waited for me at the finish line, and again he gave me a hug. I was one of the last to finish the race, but that hug was as good as a victory. We set our sights on one more race for the season, after I could afford the new bike I was eyeing. I showed it off to Gary when I brought it home one Saturday afternoon. I took my first ride on it Sunday morning, and when I returned, I found Gary revving a Harley-Davidson motorcycle in our driveway. Pierre was talking to him,
admiring the new machine. “You know triathlon race marshals ride on the back of motorcycles to monitor bicycling infractions during races,” Pierre said. “You could be a driver. Do you want me to inquire? Our next race is in four weeks.” Gary smiled. “Yeah, that’d be cool.” Now Gary and Pierre were buddies. Men and their toys—go figure. My third triathlon was a winner. I took fifth place in my age group. Well, there were only seven women in my age group, so that put me in the top 72 percent. Gary had buzzed me from his Harley and waved while passing me on the bike course. Pierre both hugged me and kissed my forehead after I received my medal. He had raced well too, and I thought we could celebrate with dinner, but he already had other plans. I hadn’t seen Pierre coming and going with women in the eight months since he moved here, so I figured he had someone still in Louisiana, or for some reason I didn’t strike his fancy. He certainly was fun to be around, and he had taught me a lot. Late in the afternoon of my third triathlon, I was out on my balcony watering my plants when I spotted Pierre walking down his driveway. We waved to each other. He was dressed in slacks and a sports coat, and he
Peter Travaille Shanne Trosper Janice Vales Hendrik Van Leuven II Andrew Vandergrift Eric Witmayer Payton Woods Robin Young
continued on page 26
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Neighbors, continued
treats men and w omen of all P Paul aul Gamache, Gamache, L.Ac. L.Ac. treats women complaints, and is one of ages for fo or a variety variety of complaints, ew turists that that rregularly egularly treats treats only a ffew e acupunc acu acupuncturists childr en, gently gently and eff ffe ectively. children, effectively.
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walked with another man similarly dressed. They got in a car and drove away. For a moment I just stood there. Then I smacked my forehead with my palm. It had taken me all those months to figure out why Pierre would never be interested in me as more than a neighborly triathlon buddy. I laughed. The next week I took my medal and finish line photo to work to adorn my desk and inspire me to keep up the training for racing next season. My office was in a warren of cubicles, and my job entailed frequent visits from my neighbors bringing documents to evaluate and sign. I placed my medal and photo where my colleagues would see it, not so I could brag, but so we’d have something to talk about besides work. “Fifth place in a triathlon—not bad,” a man’s voice with a Scandinavian accent said. I looked up from my computer screen. I didn’t recognize him, but I noted he had dark blond hair and light blue eyes, and he wasn’t wearing a wedding band. He picked up the medal. “You’re a triathlete. I’m impressed.” He put the medal down, smiled, and extended his hand. “I’m Gunnar. I’m your new neighbor in the cubicle next door.” “I’m Susana. You’re my new neighbor from….” “Norway. I’ve skied a lot, but we don’t have the right climate for triathlons. I’d like to learn now that I live in California. Maybe we could have lunch together one of these days, and you could tell me about it. I think I should find a coach to guide me through the training. What do you think?” I thought he had an accent to die for and good looks to boot. I glanced at my finish line picture and nodded. “I know a coach.”
CONVERSATION, continued Brian: Well, you know how politicians are with campaign promises... But having a friendly rivalry in the club is a great motivation. So I will use this opportunity to throw out a new challenge: who will be the first to go sub-5:00 in a mile and/or sub 17:30 in a 5k? And also point out that I am taking great minutes of the board meetings... 7855 Fay Avenue Ste 290 La Jolla CA 92037
Brian, I’ve heard TCSD members raving about the minutes you take. Your penmanship and grammar have no equal. I’m cheering for you to beat that Wrona character. At the rate he’s going, it won’t take long to shave his head. Thank you for sharing your story! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
JUNE 2013 26
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
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