Sharks & Rays TCSD Events TCSD Contacts Board Members
INSIDE THIS ISSUE
JUNE 2014
1 3 4 4
TRIATHLON CLUB OF SAN DIEGO
o
Weekly Workout Calendar New Members TCSD Conversation
5 5 7
USAT NCC Wrap Up TCSD on the Podium Coach’s Corner
16 18 20
TriNews Marine Room
ne of the delightful rewards of open gills, water swimming and he in La Jolla is continues until the opportunity the female is to observe the receptive or sharks and rays she bites or by the Marine snaps at her Room. In California, there are suitor to disat least 40 species of sharks courage him and some 22 species of rays. By Barbara Javor (note: you may not Between the Marine Room and want to try this at home). Some species lay eggs La Jolla Shores beach, when the water is clear, enclosed in tough, protective cases, while other you’re bound to see two species of sharks (leopspecies, including the five listed here, brood the ard sharks and gray smoothhounds) and three species of rays (shovelnose guitarfish, bat rays, embryos and give birth to a litter of pups that are smaller versions of adults. Look for baby bat and round rays) in the warmer months. Sharks and rays belong to the class of carti- rays among the adults—they’re cute. laginous fish. They have no true bones although Leopard Sharks: The unique coloration of their cartilage vertebrae are partially calcified, dark spots makes this shark easy to identify. and no true scales although their skin is protected by small, dermal denticles. LEOPARD SHARK Sharks are carnivorous predators, but not all species have sharp teeth—some have rounded teeth or crushing plates instead. heavy black bars and spots on body The species that forage near the Marine Room are all bottom feeders, typically consuming crustaceans, worms, and small fish, and Males grow up to 1.5 meters, and females grow have no interest in humans as long as you don’t up to 1.8m. They can live for 20 years or longer. Litters range from 7-36 young, and pups are step on them. Sharks aggregate for feeding and mating. about 20cm or 8 inches long at birth. By fitting Mating begins with the courting male repeatedly individually-coded, acoustic transmitters on 33 biting the female around the fins, abdomen, and local leopard sharks and monitoring their move-
Sharks
& Rays
JUNE CLUB MEETING TBD Check the club’s website or yahoo group forum for the latest information.
continued on page 14
JUNE 2014 2
JUNE TCSD MEETINGS, CLINICS, RACES & RIDES* REAL BEGINNERS’ BIKE RIDE
BEAST MODE SWIM SERIES
INTRO TO TCSD AND FRIENDS
Saturday June 8th, 7am
Tuesday June 10th, 6pm
Sunday June 22nd, 7am
Monday June 23rd, 6pm
Come find out what makes our Club awesome! Please join us for the latest and greatest on all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Non-members are welcome. No RSVP necessary. Bring/Invite a friend! Free food and drinks will be provided.
The TCSD Real Beginners’ Bike Ride takes on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. James will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
SPECIAL San Diego International Edition! Is SDIT your first race? We will spend time covering beginner tips for this race!
This is for that crazy swimmer in you who complains that the IM swim is not long enough. Event will have kayak and paddle board volunteers who will be guides during the event. A recommended $20 donation will be collecting the morning of the event. 100% will benefit two TCSD members who are currently battling cancer. Route: La Jolla Cove to Windansea Beach Distance: 2.5 miles Schedule: 6:30am-7am Registration/head count/instructions 7am Toes in the water
Location: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 map: http://tiny.cc/w3umsw
Start Location: La Jolla Cove map: http://tiny.cc/pce8fx
Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Full Details: Refer to Facebook event page, http://tiny.cc/i8d8fx
Option: 5K run after the ride. Bring your run gear if you plan to join. Schedule of Events: 8:30am Bike Q&A 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx Contact: Please contact James Ismailoglu at james@triclubsandiego.org with any questions/comments.
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
TRI 101
This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS WELCOME! Bring that friend or relative. HOW DO I GET STARTED? Get the answers to these questions and more at TCSD’s Tri 101! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
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 or comments can be sent to your beginner coaches at 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 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: April Gellatly, Barbara Javor, Roger Leszczynski, and Craig Zelent
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Debbie Wittich
deborah.wittich@gmail.com
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill Brian Long
jhill@triclubsandiego.org 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
James Ismailoglu
james@triclubsandiego.org
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 Director
Deborah Jones
deborah.jonesSD@gmail.com
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Social Media Manager
Kat Gunsur
kgunsur@ccfa.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
JUNE 2014
(760) 214-0055
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
4
(908) 247-1145
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Snyder Alexander Ed Arkans Christopher Bartkewicz
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Julie Bergmann Eleanor Booton
Monday
John Border
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Melody Brooks Richard Calvo
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Genny Caruso
Tuesday 6:00 AM Pannikin Bike Ride 6:00 AM Ocean Swim
•
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Jennifer Crotinger
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
James Dewey •
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
Mark Howden
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
Mike Kent
Location: Tamarack Beach.
6:00 PM
•
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
6:00 AM Ocean Swim
•
Sarah Kuhlmann Fransisculou Malone
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Alejandra Mendoza
Location: Moment Cycle Sport, Liberty Station.
Friday
5:30 PM
Robert King-Smith Jeff Lambing
Thursday
12:00 PM
Louise Ellis Rachel Hayes
Wednesday
6:30 AM
Stephanie Carr
First light ocean Swim Swim workout
•
•
Rodrigo Ruiz
Location: La Jolla Cove.
Forrest Sallee
Location: Ventura Cove.
Ocean Swim in La Jolla
•
Chirag Patel
Nika Schiazza
Location: La Jolla Cove.
Saturday
Marshall Stacie
8:00 AM
Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St
Marco Stadler
8:00 AM
Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Jason Umel
Sunday 2:30 PM
Brian Will Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
Matt Wilson Marianne Zappella
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
TCSD Summer Social Event Series: Concerts at Powerhouse Park SPONSORS OF TCSD MULTISPORT
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com Discount: 10% off to TCSD members.
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off.
Please join us for a long gets packed, so get there standing Tri Club tradition of early. The music venue has a the Del Mar Powerhouse friendly, comfortable atmosConcerts! Concerts start at phere, and is popular for 6pm, but half the fun is the bringing the family. picnicking that starts around Event Overlooks Ocean 4:30 or 5pm. A Tri Club flag Powerhouse Park sits will be set up until 7pm so along-side Del Mar City you can easily find the group. Beach, giving a great view of The flag blocks the view of the ocean and sunset. The other attendees, so we do beach is also within easy have to take it down promptaccess to the park. Across the ly before the headliners start Schedule: street is the Old Del Mar Train at 7pm. An area will be Station, no longer in service. Tuesday, June 17th, 5-8pm reserved for us (unofficially) The Historic Powerhouse at lunch time, but the earlier Community Center, with its Tuesday, July 22nd, 5-8pm you can get there the better. tall smoke stack, stands just Tuesday, August 12th, 5-8pm It really fills up. Bring blannorth of the band stand. The kets, chairs (only short ones concert is a few blocks from Sunday, September 7th, 3-6pm are allowed) picnics, wine, Del Mar Village. beer, etc., and come out for a Parking great time with your fellow members! Friends Parking, which also fills fast, is available and family are welcome. This is a bring your along Coast Blvd and its side streets, the paid own picnic event. public parking lot across the street, and up 15th Concerts at Powerhouse Park Street. If you can find a spot, you can park on Bring your blankets, lawn chairs and picnic to Camino Del Mar, though limited to two hours. Del Mar Powerhouse Park to enjoy the Del Mar Del Mar Plaza also offers parking. Summer Twilight Concerts. The park is large but
ARTICLES NEEDED!
W
e are always looking for race reports. Share your latest experience, your first or 500th
event. No two races are the same. Stories need not be just about triathlon, they can
include running, cycling, tri travels… etc., whatever you think other club members may find interesting. Without content, this newsletter will end up being just ads, and that is no fun. Just a test to see who is Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories.
reading... This may be the last issue of TriNews if member content is not supplied
Share your race report or adventure.
to fill these pages... we’re giving members one more month. Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the
continued on page 7
JUNE 2014 6
publisher or editor for complete details. See page 4 for contact info.
TCSD CONVERSATION WITH:
Rachel Wills”
“
By Craig Zelent
Rachel (Gordon) Wills is one of the fastest swimming triathletes on the planet. Rachel has been a huge help to many of our members through her swim coaching and her work at Moment Bicycles. We are lucky to have this Fighting Sioux as one of our club members and friends.
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.
Craig: What sports did you do before triathlon? Rachel: Like most kids from
Hopping in for m y leg of the 201 3 Trans Tahoe S small Midwestern towns, I had the opportunity wim Rela 2001, y. to try many sports. I soon found I was neither
tall enough for basketball, nor graceful enough to continue my figure skating dream, nor coordinated enough to make the softball team. Swimming was something that came naturally to me, and for that, I have my parents to thank. They signed me up for water babies at six months old, and I’ve gravitated towards the anti-gravity of water ever since. As I progressed through Red Cross swim lessons and the local YMCA team, I made the varsity high school section team as a 7th grader. I did everything to stay in the pool year round and, since we didn’t have a club team, my swimming pursuits widened to synchronized swimming, which I did until I graduated. The high school swim season started in the fall, YMCA over the winter, synchro in the spring, and summertime was about having fun on the lake. During the summer of
SPONSORS OF TCSD
I moved to Minneapolis to live with my uncle and train at the Uof M to get a head start into my senior season. That year, I became the MN state champion and record holder in the 100 backstroke. Some of my school records are still standing, 12 years later. My open water endeavors started as a relay member in our local Olympic distance Timberman Triathlon. 2014 is the 30th year! That 1500m swim was long for me, and I remember thinking there is no way I’ll be able to run or bike following such a long distance!
How far did your swimming career progress? Rachel: The University of North Dakota granted me a swimming scholarship, so I gave up on my dream to swim Division I in MN and became a
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453
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
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
Hypoxico - Altitude Training Sysems http://www.hypoxico.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
Fighting Sioux. Looking back, I can’t believe I survived the frozen tundra, but I don’t think I would’ve graduated nor stuck with swimming had I gone to college in San Diego, where the ocean is always calling. As a freshman, I was lucky enough to be on a NCAA Division II runner up 800 yard free relay. Over the course of my four years at UND I was a five-time A l l - A me r ic a n , multiple conference champion including the 200 yard backstroke, and school record holder in the 200 yard medley relay. After college, I got a job with Wells Fargo, moved to Minneapolis, took up rock climbing, and didn’t touch a pool for two years.
has gone pretty well.
You got involved in the Tri Club pretty quickly. How did that come to be? Rachel: I bought a bike in Minnesota just
What prompted you to move to San Diego? Rachel: I always say it was a random change in life. I was sick of the cold and didn’t have any financial burTahoe Ironman Lake dens holding me back, so I asked Wells Fargo for a transfer to a San Diego branch, and in March of 2008, I made the drive across the country. It was hard to leave my family, friends, and the Midwestern “nice,” but I think my transition to life in California
before moving out to San Diego. I knew I wanted to shift gears from rock climbing to triathlon and what a perfect place to do that, here in San Diego. I found the TCSD website, joined, got my first discount to the Spring Sprint, bought my first TCSD tri shorts at the expo, and finished my first race with a smile on my face. Less than a week later, I did my first TCSD race in Coronado and met Diana Black and Bethany Allen, who introduced me to Nikee Pomper. Nikee and I began swimming together and I somehow got roped into substitute coaching for the Tri Club swim program, which immediately turned into a full Sept 2013. time gig. I’ve been volunteer coaching for the JCC TCSD swim program since the summer of 2008 and, after almost six years, I’m stepping down to a substitute roll again. I can actually say I’ve enjoyed every time I’ve stepped on that pool deck. Making a difference and helping triathletes get
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount continued on page 12
Join the Club - Join the Fun!
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth
http://tiny.cc/k07o2w Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Page
JUNE 2014 8
more comfortable in the water is a very rewarding experience. I walk away from the pool each time with a smile on my face, and it’s been a hard decision to step back.
What are some of the common swim mistakes you see triathletes make? Rachel: Most triathletes approach the freestyle technique with the arm rotation as the focal point, and drag the rest of their body along for the ride. I talk about stroke technique with a bottom up approach, to get the body working properly. The arms need all the help they can get, doing their job of gaining forward motion. When the body is in the proper position, it can help, instead of hurt, forward progress. So ditch the arms (and all those silly toys) and work on the rest of the body, to build the stroke up properly. Kick: Triathletes are mostly taught not to kick. However I believe otherwise. Kicking in triathlon swimming is NOT for propulsion, but to aid in body position and body rotation. That means the kick is light, and airy; not heavy and strong. It is not done with a drastic knee bend, but more of a flick from the hip flexor and a pull up with the glutes. I understand that we need our legs to ride and run, and agree, we are supposed to save them in the swim. But if your feet and legs are dragging behind, you are wasting much more precious energy and will swim much slower. More time in the water, is more energy wasted. Practice kicking on your side with the bottom arm forward and the top arm at your side. Always practice both sides to help balance out your stroke. Core/Body Position: Great posture is important while swimming and something that is often forgotten while floating (or thrashing). I see a lot of computer nerds with poor posture swimming/slouching like they are the saddest person alive. Stand tall, swim proud. Press your shoulders back and pull your neck long. Have tension on your core and rotate your pelvis forward. I like the core drill (often my students call it the drowning drill because it is very difficult). Both arms at your side. Rotate from side to side, with your head facing down the entire time. Shoulders and hips are attached - no worm movements. Try to get four rotations before attaching your head and breathing to the side. If you do this drill every time you get in the water, even just for one length, you will become a better swimmer. Physics: Every action has an equal and opposite reaction. Once we finally get to working on the arms, the focal point becomes where you are aiming that pressure and power. If the palm is facing down, your body will raise out of the water, wasting precious energy swimming up and down, rather than forward. Position the hand, forearm and upper arm in progression to be pushing backwards for the longest line possible. Make adjustments to the wrist to maximize the time spent pushing backwards (thus swimming forward). However, don’t get too caught up in what the arms are doing. Make sure the core, rotation and kick are helping the arm. Shoulder Injuries: These are most often due to the lack of hip rotation and interaction with the stroke. If you swim with just your arms, the shoulder will tire quickly. If you swim with your entire body, the core continued on page 10
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CONVERSATION, continued and lateral muscles will aid the arm, creating a much larger distance per stroke and a happy shoulder. Phew - there are so many more, but I’ll end with saying come out to the JCC swims and join the technique lane - it’s not just for beginners. If you are experiencing a swim plateau {1:45/100 yard swim} it’s a technique flaw, not swim fitness that’s holding you back.
One of the unique career paths out there is to go from being a Wells Fargo banker to working in a bike shop. What led you to work at Moment Bicycles? Rachel: When I moved to SD with my new bike, I was looking for local rides on the TCSD website. I saw that Moment Bicycles (then Moment Cycle Sport) was a Tri Club sponsor and had (still has) a Tues/Thurs Cabrillo hill repeat ride. I joined JT Lyons, Cory Osth, and the gang... and got dropped. Yet, I kept coming back. The encouraging nature of the ride, motivation from others, and the constant “come on, one more!” quickly made me stronger. After riding a bike much too big for me for too long, I ended up getting a custom made Guru tri bike (which I still have and LOVE) from Moment. JT knew my position was holding me back, got me dialed in on the old fit bike. It was during this process I realized
JUNE 2014 10
I wanted to work at a bike shop. I wasn’t a fan of the corporate America scene (although the benefits and 20 days PTO were a great bonus!) and the “same thing, different day” aspect of my job didn’t fit my outgoing personality. Moment was looking to grow and after a couple interviews on the bike, I was hired in July of 2009.
What do you do at Moment? Rachel: I’m a Bike Fit Kingpin, but really, I don’t know where to start with that. Everything? We’re a small business and all wear many hats. Bike fitting, sales, ordering, receiving, inventory, basic maintenance, service writing, answering phones, events, marketing, race directing... That’s what I love about this job. It is a different thing on every different day.
What does Moment do different and better than other bike shops? Rachel: We are a fit first bike shop. I think triathletes and cyclists struggle to differentiate between what a shop defines as bike fit. We’ve been doing our best to set ourselves apart from the trainer fit, saddle height adjusters of the world. Our sales process differs from the moment you walk into our shop. “So you’re 5’9”, let’s see what size 54 bikes we have in stock for you” is some-
thing you won’t hear at Moment Bicycles. We aren’t a used car lot, The bike fit is critical. Why would someone trust and don’t expect you to ride out on a new you to do their bike fit over someone else who bike the same day. has worked longer in the industry? We want to build a Rachel: Years in the industry doesn’t always relationship with equate to experience with bike fitting. I just you, from the initial want to stress that all of the fitters at Moment fit appointment Bicycles have been BikeFit and Fit Institute through the new bike Slowtwitch (F.I.S.T) certified. But, a certificaprocess, to customize tion doesn’t always equate to usable knowlyour experience, even if edge. You can have all the best tools and you aren’t getting a schooling, but if not used every day, knowlcustom bike. A bike is a edge is not gained. JT Lyons (my boss and the big investment, and we owner of Moment Bicycles) is one of the three want you to love riding F.I.S.T instructors in the world and has your bike. The key eletaught every fitter in Southern California. We ment to loving your bike employ a multitude of tools and methodolois the fit. The paint will gies to make sure you are in the optimal fade and those new bike position - a balance of power, comfort, and legs will tire, but if you aerodynamics. This is how we sell every don’t fit on your bike, you bike at Moment, from the entry level to the won’t ride it. super bikes of the industry. This is how we Our fit is done on the Guru fit bikes at Moment, from the newbie Dynamic Fit Unit (DFU). Any cyclist to the professional triathlete. I fit that isn’t done on a fit s. have been fitting since 2009 and have onzale ing Vince G machine is automatically disement, fitt el seen almost every type of rider. That’s y m In rts here. advantaged, because the fit- Your best ride sta not to say I don’t learn something new every day, but in doing ter is then working within the fittings every day, I’ve gained the techniques and experiences to confines of the bike. What if that bike isn’t right for you in the tackle any fit issue. And if I can’t, I have JT’s expertise and knowlfirst place? There are only so many adjustments you can make on edge to tap into. a bike, and it’s time consuming to move each piece. During our Moment puts on the San Diego Triathlon Classic. I’m already process, we take the bike out of the equation and work towards registered for the September 6th race this year. It is a lot of work finding the position that best suits your body, your riding style, to put on a race. What do you enjoy most about that race? and what kind of events you plan to complete. We can change Rachel: Ah, our baby, the Tri Classic. I remember JT talking about every part of the bike, quickly. The saddle, bars, pedals, crank arm this race on a road trip to Baker, CA, before I worked at Moment. length and resistance can all be changed. We can move the fit Big dreams is what I remember thinking. But, about two weeks machine a millimeter at a time, instantly, so you can feel a differafter I started working here, we set the date, announced the inauence in a new position while pedaling. The contact points (bars, gural race, and (with less than three months to plan!) pulled it saddle, and shoes/pedals) all matter and are all related. If your off. The second year, we moved the shop to our new Liberty saddle bothers you, I can almost guarantee your hands/arms/ Station location two weeks before the race. Then JT got married shoulders will as well. One of the differences you’ll find at Moment two weeks after the race and one of our mechanics officiated at is we’ll find the root of the problem, fix it, and build the fit from my wedding two weeks after JT and Lynne’s wedding. Talk about there. I can’t believe how many people ride in pain and think it’s a busy fall! Every year, the Tri Classic feels like a wedding day – a normal. Every time I ride up the coast, I cringe at how many horblur where no one knows how it all gets pulled together. But, rible positions I see aboard shiny new bikes, and realize we have walking down that aisle (or watching athletes swimming up the a lot of work to do in helping spread our message and our fit channel) tends to make me teary eyed. We owe a huge thanks to knowledge. We are not only problem solvers, but performance the TCSD volunteers who make our jobs that much easier come enhancers. race week! As triathletes ourselves, we put on this race with the The bottom line? You are able to try an almost infinite number athlete experience at the forefront of our minds. With location, of positions aboard our fit machine that go far beyond just one or transition and course layout, and FUN in mind, we strive to prestwo bikes on a trainer. We guarantee our fit for life. That is what’s continued on page 12 different.
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
CONVERSATION, continued Speedplay (800) 468-6694 www.speedplay.com/
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 13
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ent the best race in SoCal. I really enjoy watching the racers after they’ve crossed the finish line and knowing whatever journey they followed to get to that line, we were a part of it! We all have a unique story about getting to our first race finish and seeing that from the other side is pretty awesome. The Stone beer garden doesn’t hurt!
I did the inaugural St. George with exactly two years of triathlon experience under my race belt. I signed up without a course announcement and with a lot of peer pressure. The finish line came with a smile thanks to a lot of sacrifices, hard work, and a great coach, Brian Maiorano. I found out I had the fastest female amateur swim when I saw Brian during the run, You have had a diverse racing career, from which definitely helped keep the spirits high, hundreds of swim races to a couple of as did finishing before the sun set. However, I Ironman finishes. What are some of your race don’t recommend this triathlon progression to anyone, and I swore I’d never do another. But, performances you are most proud of? when the inaugural Lake Tahoe IM was Rachel: I think your first Ironman tends to announced, I knew I had to rescind on stand out the most. . m iu er it Cr that promise because a) I like inauolley 014 Red Tr corner at 2 l a gural races and b) it’s a CA n fi e th ut of Pedaling o Ironman! Most have heard about the frozen conditions and epic dropout rate. I stayed within myself and got through my own struggles to manage a finish. But I’m most proud of out-swimming the entire female pro field and the winner of the male pro race. Becoming a high school state champion was a proud moment, because I had worked towards that moment for almost ten years.
Achieving the goal you’ve put your entire effort toward is very rewarding. Six months of Ironman training is hard, but over a decade of jumping into the pool wishing for one thing is crazy. My California state championship in criterium racing in 2011 was pretty rad. I love the technical aspects of bike racing and turning the internal, selfish nature of the pain of triathlon to the very externally driven, not in your control, pain of cycling.
live a lifestyle that we hope to emulate (minus the whole Pro part). As for the near future, I’m not someone who can pull off multiple Ironman’s year after year. My body needs a rest from the gravity. Racing local is always fun, and when we are lucky enough to call San Diego local, we’ve got it made! Go Tri Club! Feel free to follow my blog
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What do you like to do when you are not working, training or racing? Rachel: Who has time for any-
Zoot Sports www.zootsports.com
thing else? I’ve been blessed with the best sherpa in the business, my husband, Kyle. So I’d say I’m always trying to outsherpa his skills by being the loudest and proudest supportWorld’s b est sherp er of his athletic endeavors. a, my hu sband, Ky le, at the Mostly that means working at finish of IM Lake Ta a bike shop to replace his crashed equipment, hoe. but I do my best to keep him spoiled. He does a better job with me. You can find us on our http://goo.gl/OPWvBd for updates from the tandem around Ocean Beach where we live, swimmer still stuck in transition. probably enjoying Pizza Port. Can we get a TCSD Rachel, I’ve wanted to do this interview for a sponsorship? I’m a proud Navy wife, and wish I long time. It was well worth the wait. Thank could talk more about his job.
What are your future triathlon goals? Rachel: Once Kyle retires (in 14 years, not like we are counting or anything), we plan to live in a RV full time, and travel the country, visiting friends and family, hitting a bucket list of races. The pro triathletes Heather and Trevor Wurtele
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
you for sharing your story. Good luck to you and Kyle. I hope you never stray too far from San Diego. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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.
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 14
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MARINE ROOM SHARKS & RAYS, continued SPONSORS OF TCSD
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.
SwimLabs Encinitas 519 Encinitas Boulevard, Ste 100 http://encinitas.swimlabspro.com encinitasinfo@swimlabs.com (760) 230-2500
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 15
ments in an array of receivers along the coast in the sand or mud and wait for food to crawl or for three years, biologists determined females swim within easy ambush distance. With their were particularly attracted to the Marine Room eyes atop their heads, they can’t see what they’re eating. site, and males preferred They have small, an aggregation site in Del GRAY SMOOTHHOUND SHARK rounded teeth for Mar*. Females were most crushing prey. abundant during the Like leopard and months of warmer water, gray smoothJune to December. Warm midpoint of base of 1st dorsal fin hound sharks, water likely accelerates closer to origin of pelvic fin than to insertion of pectoral fins these skates often the period of gestation of aggregate in the pregnant sharks. Males were most abundant in late April through early schools in shallow water. According to October (which the scientists failed to note cor- Wikipedia, there has been only one report of an attack on a diver, and responded with the SHOVELNOSE GUITARFISH that occurred when a triathlon season!). During male guitarfish was the study, half the females disk longer than wide interrupted during and 60% of the males mating. You get returned to their respecthe picture. tive aggregation sites during the warm season each Bat Rays: Bat year. (*Ref.: Nosal et al. rays are distinct disk length one medial row of spines 2014. Mar. Ecol. Prog. Ser. with their large, 499:157-175) bat-like heads.
Gray Smoothhound Sharks: When you’re swimming above these sharks, they appear to be the same size and have the same body and fin structure as leopard sharks, but they are uniformly gray. Their maximum size is a little smaller than leopard sharks. They have rounded, pebdisk ble-like teeth that they use to feed on crustaceans, mainly crabs. BAT RAY Their pups measure 2330cm at birth, or 9-12 inches. You can buy young gray smoothhound sharks for $400 online for your saltwater tank. However, they grow rapidly in their first one to three years of life, so you might want to consider enjoying them for free at the Marine Room.
14
ROUND STINGRAY disk nearly circular
Shovelnose Guitarfish: Shovelnose guitarfish are skates, a group of rays without stingers. Males grow to about 1.2m, and females grow to about 1.45m. Pups are 15-23cm at birth. Like other rays, their bodies are flattened so they can lie partially buried and camouflaged
JUNE 2014
They grow up to a wingspan of 1m (males) to over 1.5m (females). Pups are born with a wingspan of 20-31cm. The young grow rapidly, increasing their wingspan 10-20cm annually. Like many other rays, they have a stinger on their tails that they only use for defense when attacked. Like the other skates and rays that aggregate near the Marine Room, they abound close to sting shore in the warmer months only. Very large schools often numbering in the thousands some-
sting
tail fin present
times aggregate in Southern California waters. They eat a variety of invertebrates, crushing them with teeth in the form of two ridged plates. You can buy a baby bat ray for a saltwater tank for $250, but they’re difficult to keep alive. A better idea is to buy a 12-inch, plush, stuffed bat ray for $14 and enjoy the living creatures in the wild.
Round Stingrays: Round stingrays have a nearly round disc (fins plus central body). They’re small, with males growing to 25cm diameter and females up to 31cm. The pups are only 6-8 cm across at birth (about three inches). Using their mouths and fins, they stir up mud and sand on the bottom and expose invertebrate prey. They glide across the bottom with fluttery fin movements around the perimeter of the disc that can best be described as poetry in swimming motion. Poetry aside, round stingrays are probably responsible for most of the stingray stings among bathers at southern California beaches. Petco sells baby round stingrays for saltwater tanks for $61.59 each, but they’re aggressive and difficult to maintain. Enjoy them at the beach as long as you follow the motto on the historical Revolutionary flag: Don’t tread on me.
How to avoid stingrays? The Stingray Shuffle Like we’ve all been told to do but don’t: Shuffle or drag your feet along the bottom to scare away stingrays. You don’t want to sneak up on a stingray because its response will be to keep still and stay hidden Stingray Stings: Stingray venom is composed of several proteins that are delivered in a puncture wound with the barbed stinger that may break off under the skin. The proteins include enzymes that hydrolyze the tissue of the victim as well as peptides that trigger the painful inflammatory response. The goal of first aid is to denature those proteins as quickly as possible. The simplest way is with hot water—hot enough to denature the venom but not hot enough to scald the victim. Hot water treatment also kills bacteria that enter the wound, thus mitigating the danger of infection. The lore among Mexican fishermen is to pee on the wound—urea denatures proteins. Whatever treatment you use, make sure none of the stinger remains in the wound. The good news for stingrays is the stinger regrows—maybe you’ll meet the same little guy again next summer, but hopefully at a healthy distance!
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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.
TriUsCoaching Contact: Judi Carbary www.triuscoaching.com Jcarbary@triclubsandiego.org Discount: 10% discount for a 4 coaching session package.
NUTRITION
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Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 16
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USAT NCC Challenge Wrap up
We WON! By Roger Leszczynski
The National Club Competition (NCC) put on by USA Triathlon is a virtual swim/bike/run logging challenge during the off season where tri clubs and athletes compete against each other. Clubs take this competition seriously, including the Washington DC Tri club, which defeated us with their big group workouts last year. This was quite shocking considering we have this spectacular year round climate perfect for training. This year, I decided to take the lead by putting together the top swimmers, cyclists, runners and all around volume generators. In addition, those who participated last year on Team 2 were added to Team 1, as their desire to take on this competition once again was a good sign they would put the miles in. For motivation, we had a prize pool like last year, but rather than award people like USAT's default age groupers and top producers, I wanted to reward people via mini challenges that had the basic premise of consitency. I noticed during a pre-competition survey that our club's strong point was cycling, but running and swimming were lacking. The run and swim points would be critical for the club’s victory, but I also wanted for it to benefit members personally. And it did. I was quite I was quite surprised that our club president hit a personal record 1:21 at the Carlsbad Half Marathon. He said it was and he said it was just simply following my run challenge of 30 runs in 30 days. I would have never thought someone someone that fast would benefit as usually they have their own high end routine. Another success story, was when Les Shibata did the mini sprint challenge, which was to get enough run miles to enter the Top 10. He ended up taking two minutes off his time in this year's San Dieguito Half Marathon, nailing 1:28 in the 55-59 age group! What clinched our victory, I believe, was the final challenge. It is important for the entire team to pull through and I did not want the low volume producers to feel that winning, a prize was out of reach. So the last challenge was based on who improved their run volume percentage, which is easier for a low mileage person. The key to understanding this competition is not all the miles need to be intense suffering - even easy slow miles count. They say speed work is the icing on the cake, but you need cake (volume) to put the icing on! Another reason I took the lead is because I wanted to share my success with others, last year I won the run portion overall and was in the Top 10 again. At the end of the competition, I thought to myself,“I got this far, why not just continue?� So I kept the volume up, and that year I ended up hitting a sub three hour marathon and sub 11 hour 140.6 iron distance. I am not the only one with good results. For instance, the total
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SPONSORS OF TCSD PROFESSIONAL SERVICES
☛ ☛
volume winner in the nation,won Ultraman Florida (imagine doing more than double the ironman distance). These good results are not only limited to men. In fact the overall winner for the run portion was a female this year. What I like to do is look up the people who are above me on www.athlinks.com to see what kind of results they are putting out at races, which allows me to guage how I may perform. Thus, I hope all who participated keep up their volume, and it
would be great to see some articles from you here or on our mailing list of P.R.s you hit this year. Thank you for all your efforts in putting the miles in for us to win overall in the nation. A special thanks to Jim Murff with his insane swim miles to take second in the nation for the swim session; Mike Plumb cycled his way to top eight for the bike portion; Les Shibata and Laurie Kearney (who also hit ninth for total volume) joined me in the Top 10 for the run session.
Management Accounting Group Contact: David McMahon, CMA, EA Certified Management Accountant Office: (619) 333-0719
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
☛ Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com continued on page 18
☛ ☛ ☛ WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
TCSD: On the Podium Spring Sprint May 4, 2014 South Shores/SD
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WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services.
continued on page 19
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Triathlon Robert Skaggs Wayne Tomasek Michael Parker Todd Duell Thomas Freedman Alexander Halter Miguel Guerra Aaron Ciborski Daniel Fennell Jonathan Hughes Jason Karavidas Kurt Talke Ryan Krasner Zach Fiocca Michael Ferree David McMahon Thaddeus Kousser Bill Gleason Andrea Rossi Bill Dusting Stephen Thunder James Coldren Robert Palmatier Claudia Bellasi Katarina Lajeunesse Natalia Elizarova Renee Torre Forrest Sallee Jenna Van Cleve Kirsty Miller Hopkins Lisa Fong Diane Camet Kristi Douglas Lisa Leonard Kathleen Rafaat Manya Hult Barbara Olson
Division AG Rank MElite 1st (OV) MMilitary 2nd MMilitary 3rd Master Clydesd 1st M14-15 2nd M14-15 3rd M16-19 1st M16-19 2nd M16-19 3rd M20-24 1st M25-29 3rd M30-34 1st M30-34 3rd M35-39 1st M35-39 3rd M40-44 1st M40-44 3rd M45-49 1st M45-49 2nd M50-54 2nd M50-54 3rd M65-69 2nd M75-79 2nd FElite 2nd FElite 3rd Athena 2nd F14-15 1st F16-19 2nd F25-29 3rd F30-34 1st F30-34 2nd F40-44 1st F40-44 3rd F50-55 1st F60-64 2nd F65-69 1st F65-69 2nd
Duathlon Alex Hill Kevin Drisko Les Shibata Stan Ideker Bernard Mougel Joseph Gordon Chelsea Vancott Dara Ditsworth Catherine Zabetakis Sara Bancroft Elaine Gower Kathryn Mack-Burton
Division M11-15 M40-44 M55-59 M60-64 M60-64 M65-69 F20-24 F30-34 F35-39 F45-49 F50-54 F60-64
AG Rank 2nd 1st 1st 1st 2nd 1st 1st 1st 2nd 2nd 1st 1st
Itsy Bitsy Tri Evan Aparri Brooks Trandem Natalie Wang Anita Flores Lauren Crotinger Kai Desjardins Kaiden Krenek
Division M7-8 M9-10 F7-8 F9-10 F M1-10 M1-10
AG Rank 1st 2nd 1st 2nd 3rd 1st 2nd
MiniTri Louis Britton Kade Quinn William Watts Chris Dusa James Dewey Jay Drewry John Healy Kim Pham Denise Vanaman Naya Tamariz
Division M11-13 M11-13 M35-39 M40-44 M45-49 M50-54 M70-74 F40-44 F55-59 F11-13
AG Rank 2nd 3rd 1st 2nd 2nd 1st 1st 1st 1st 1st
Division M Open M Open M Open F Open F Open 120+ 120+ 120+
AG Rank 2nd 2nd 2nd 1st 1st 1st 1st 1st
Relay Gerry Forman Richard Reilly Tony Berg Heidi Amundson Pamela Amundson Chris Toogood Christopher Holley Jeff Krebs
SPONSORS OF TCSD Los Angeles Triathlon Series Race 2 May 10, 2014 Bonelli Park, San Dimas, CA
Wildflower Triathlons Lake San Antonio, CA May 3, 2014 Long Course Lillian McCormick Julie Dunkle Denise Ingram Kim McDonald
Division F25-29 F45-49 F50-54 M60-64
AG Rank 2nd 2nd 1st 2nd
Olympic Course Suzanne Spann
Division F50-54
AG Rank 3rd
Relay Kevin Fayad Marc Heise
Division M Open M Open
AG Rank 2nd 2nd
Mountain Bike Sprint Division Joanna Sung F
AG Rank 1st
Championship Dist Wendy Atkins Darcy Simpson Jenifer Foley Thomas Ryan
Division F20-24 F25-29 F35-39 M40-44
AG Rank 2nd 1st 1st 2nd
Tri Express Dist Andrew Thacher John Healy
Division M50-54 M70-74
AG Rank 2nd 2nd
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
Rehab United Three locations to serve you http://www.rehabunited.com
IRONMAN TRICLUB PROGRAM
Zealios Skin Care www.zealiosskincare.com 1-855-ZEALIOS
TCSD is a Division I Club To find out more about the IM TriClub program visit: http://www.ironman.com/tri-clubs.aspx
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
WWW.TRICLUBSANDIEGO.ORG 19
COACH’S CORNER: 4 Training Tips for New Triathletes
2
The good news is that, more than likely, not all of these are completely new to you. It may have been many years since you have swam, biked or ran, but that doesn’t change the nature of each activity. There’s a reason they say, ”It’s just like riding a bike.” With these tips, we’ll have you racing toward the finish line in no time.
1
Start Within Your Comfort Zone The goal of most individuals starting a triathlon-training program is improved fitness. But your fitness level will only improve through consistent training. Starting within your comfort zone will allow you to find the joy in triathlon. If you enjoy it, you will keep at it. Are you more comfortable running than swimming? Are you better at biking than jogging? Pick the sport that suits you best to start. For the first two to three months of training, consider more fitness-oriented training than triathlon-specific training. During this time, choose one or two cardio sessions each week. Focus on getting fit before you tackle a new sport.
JUNE 2014 20
With Cycling, Safety Comes First Rule #1: Never touch your bike without your helmet on. If you are new to cycling, become a student of the sport. Every time we go out on our bikes we take a risk, especially when riding with automotive traffic. The best place to start is by asking a lot of questions at one of the club bike rides or club sponsored bike rides. These guys will have knowledge of how your bike works – shifting, braking, clipping in/out, etc. The first time you head out to ride, try a large empty parking lot, especially if you are new to clip on style pedals/cleats. Pedestrian traffic can be just as dangerous for new cyclists because they are unfamiliar with basic bike skills such as braking and turning. Remember, the hybrid or mountain bike you rode as a kid is a lot different than the road bike you may be on now. It will take some getting used to. And if still on that mountain bike or beach cruiser... the more power to ya. continued on page 22
WWW.TRICLUBSANDIEGO.ORG 21
3
Swimming Should be a Key Part of Your Training Whether you are comfortable in the water or not, swimming should be an important part of your training program. This non-weight-bearing, aerobic exercise is going to help you get fit without as much wear and tear on your body as cycling or running. Start in the pool and progress your way to calm open water workout sessions before heading to the ocean. Learn drills that encourage proper body position, breathing and the feel for the water. Learning to swim properly first will save you a lot of wasted effort in the long run (or swim). If you don't have a fitness swimming background, TCSD offers many pool and open water swim workouts.
4
Set Goals and Follow a Program Setting S.M.A.R.T. mini goals will provide direction to your training and keep you moving forward. These goals can be anything from working out three days a week for a month to finishing a sprint triathlon in 12 weeks. Following a training program
will help you reach your goals and encourage balance in your training. This balance will ensure that you go into your event prepared and help prevent injury. Article modified form CNN’s Fit Nation, May 9, 2014. April Gellatly Consider being a part of Team Solana 2014 Training Program, and you’ll be ready to take on the Solana Beach Triathlon at the end of July. The training program entitles you to a race entry, three month membership into the Triathlon Club of San Diego along with Team discounts on wetsuits and equipment, team picture, after race party, and much more! The training program includes special clinics available only to Team members (swim stroke, surf entry, injury prevention, transition, race morning prep, special race-course talk, etc), customized training plan, weekly training meetings, access to the TCSD Masters Swim at the JCC, dedicated forum to discuss training with TCSD Cares coaches and fellow training team members, and more! Check TCSD’s web page for complete details and information on this fantastic program.
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
San Diego International Triathlon Sunday, June 29, 2014 DISTANCES:
INTERNATIONAL INT IN NTTTER N E ERN R RNA NA NATI NAT TTIO IION O ONA NAL NA AL 1K Swim, Swi Sw wim im m, 30K 300K Bike, Bik Bi ike ke, e, 10K 0K K Run Ruun SPRINT SPR SP PRI RIN INT NT 1/2K 1/2 1/ /2K 2K Swim, Swi Sw wim im m, 20K 200K Bike, Bik Bi ike ke, e, 6K K Run Ruun $7500 $75 $7 750 500 00 mi m min minimum ini nim imu mum um pr pro ro pr pri prize riz ize ze ppurse. urs urrsse se. se. REGISTER AT:
www.KOZevents.com
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