INSIDE THIS ISSUE
JUNE/JULY 2018
Coach’s Corner Camp Pendelton Update TCSD Contacts Board Members
1 1 3 4
TRIATHLON CLUB OF SAN DIEGO
Welcome New Members Weekly Workout Calendar Member Profile You’re an Ironman
4 5 5 6
TCSD Conversation 7 Big Idea - Tom Pizskin 13 TCSD On The Podioum 19
TriNews
COACH’S
CORNER:
Courtesy of Robert Kunz, MS
How to Fuel on HOT Days
JULY TCSD EVENTS AQUATHLON Thursday, July 19th Location: La Jolla Shores see page 6 for details
JULY CLUB MEETING TBD
Sweat is your body’s mechanism to cool itself in hot environments. In fact, the more trained you are the better your mechanism to sweat and cool yourself. If you have a high sweat rate, it’s a sign that you have good cooling. As you might guess, to maintain a high sweat rate, which is ultimately what you want in hot environments, you need significant amounts of fluid. Training and racing in cold weather is significantly different than training and racing in hot
weather, so your nutrition program needs to be adjusted to reflect these variations. More specifically, you should pay close attention to how much you are sweating during hot weather training. In very arid environments your sweat can evaporate almost immediately, making some athletes under evaluate their sweat rates. It’s often in these environments that your sweat rate is, in fact, the highest even though you don’t necessarily see or feel moisture on your skin. In hot conditions, hydration (the consumption of water and electrolytes) trumps your calorie continued on page 16
UPDATE Camp Pendleton Cycling Access Change Effective Monday, July 9, cyclist must obtain a BIKE PASS from the visitor center in order to ride thru/on the base. The online registration method will no longer be used. Marine Corps Base Camp Pendleton has implemented policies that focus on access control procedures to ensure the protection of its residents. It is a Defense Biometric Identification System, a new Physical Access Control System. Information phone number: (760) 763-6348. Open Mon-Fri 7:30am to 3:30pm.
1. Visit the south entry visitor center, to the right of the main gate, during business hours. 20250 Vandegrift Blvd, Oceanside Ca 92058. There is a parking lot as well. 2. Bring government id; driver’s license, etc. 2. Fill out required form and give thumb print. 3. Receive “instant” pass right then and there. Sorry foreign nationals, you must be escorted by a military personnel while on base, so that is a no go for riding on base.
JUNE/JULY 2018 2
JULY TCSD EVENTS* TRI ESSENTIALS Monday, July 16th 6:00pm
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Craig Zelent w/Tami Threet.
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
TCSD JULY POTLUCK AND SOCIAL DUN Friday, July 29th 5:00pm
AUGUST SAN DIEGO PREMIER Wednesday, August 8 5:30 PM - 8:30 PM
Don’t miss one of Tri Club's best evenings of the spring and summer! The theme for this potluck is “BBQ“. Bring your favorite dish that you would bring to a house BBQ! Always a popular one - and we have had some amazing dishes. Top three dishes voted on by everyone will win a prize!! Schedule of Events: 5pm Swim 6pm Potluck start Location: NEW LOCATION: La Jolla Shores. On the lawn behind/adjecent to restrooms/showers (Kellog Park) map: http://tiny.cc/pi2fvy
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry
Join us for the nationwide, one day movie theater release of the film “We are triathletes” featuring TCSD members Bessy Anas'san Leszczynski, Bob Babbitt, Rudy Garcia-Tolson and super stars such as Mirinda “Rinny” Carfrae and Luke McKenzie. Aside from RSVP here, you MUST purchase tickets in advance! Please check this link: http://tiny.cc/hjzfvy If you wish to join us, we will meet before at Jimbo’s Naturally Horton Plaza which has a great salad bar for a decent dinner Location: United Artists Horton Plaza 8 475 Horton Plaza, San Diego, California 92101 map: http://tiny.cc/ogzfvy
Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com RSVP to: http://tiny.cc/lw2rty
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
WELCOME NEW TCSD MEMBERS Terry Alexander Conrad Bangalan Borrinne Bollendorf Rebecca Bosold Brian Calvano Doris Caramello Robby Clerinx Chuck Davenport Gail Dayao Jon Deam Jordan DeLaCruz Jeff Depew Rick Dolezalek Tim Falvey MJ Falvey Christopher Fisher Kyle Flesch Tom Foy Cody Franz Hanna Garritson Robert Gerardi Julio Gonzalez Tracey Hayes Nicol Hodges Chih-ping Hsu Gordon Kaskin Sarah Kim Ryan Lees Lauren Leisk Fernando Marchini Pennie McLaughlin Miller McMurria Lytle McMurria Michael Nguyen Troy Owens Seonghee Park Joseph Ryan Mike Salani Daniel Sandoval Eric Strate Kayla Strate Joe Violi
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President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
Marketing Office
Marison Beniek
marketing@triclubsandiego.org bod@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
eventsdirector@triclubsandiego.org
Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD Mentors
TCSD VOLUNTEER COMMITTEE MEMBERS James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
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
myhideano@hotmail.com
(858) 270-1605
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Beginner Coaches
Expo Coordinator (760) 214-0055
Race Director, Duathlon Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
MEMBER PROFILE
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SUMMER CALENDAR
As told by significant other, wife/training partner, MELISSA. SOSNOWSKI
MARC SOSNOWSKI Nickname: The Scorpion. (check out the fable of the scorpion and the frog. And his tatoo)
Member since: 2012
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 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.
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: Tamarack Beach.
•
Location: 3710 Del Mar Heights Rd.,
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
•
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
5:30 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
•
•
Coach: Ian Kelly.
Coach: Bill Gleason.
5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
Status: Married. Occupation: QA Chemist.. that’s Quallity Assurance. Favorite local restaurant: Anything seafood & my wife's cooking. When not training, I enjoy: what exactly does “not training” mean? I do not understand this question? Before I became a triathlete, I was: A short distance runner and soccer player. Who or what inspired you to start triathlons? My lovely wife (girlfriend at the time). I thought she was crazy, but she convinced me to try it and I was hooked. My first triathlon: 2012 Solana Beach, Sprint. Pre and/or Post event ritual: Coffee, banana, 1/2 a bagel and three bathroom trips (no less).
Friday 6:30 AM First light ocean Swim
Age Group: M50-54
Favorite Race/Tri event(s): I’m a runner, so the NYC Marathon because my wife and I ran it together for fun. For tri, Solana Beach, because it was my first, and one year I had to run half of the bike leg (pushing my bike) because I had a flat tire. I would not give up! continued on page 15
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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SPONSORS OF TCSD
CONGRATULATIONS! You are an Ironman!
MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Jeff Fieldhack Jason Berchek Karla Vejar-Preece Michael Mitchell Mark Fackler
IM Boulder, Colorado - June 10, 2018. AG AG Rank OV Rank M 50-54 3 58 M 45-49 78 663 F 45-49 21 684 M 60-64 10 748 M 60-64 19 1005
Swim 1:01 1:20 1:28 1:25 1:19
Bike 5:06 6:22 6:57 6:38 8:21
Run 3:56 6:14 5:43 6:19 5:56
Finish 10:11 14:15 14:23 14:41 16:00
1,181 finishers. Transitions and seconds not included. Challenge Roth, Germany - Junly 1, 2018. AG AG Rank OV Rank Swim Chayito Veliz F 55-59 14 338 1:44 Tracy Cohen-Peranteau F 55-59 21 396 1:32
Bike 7:01 8:17
Run 4:54 4:41
Finish 13:55 14:40
412 Female finishers. Transitions and seconds not included. If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
Indicates qualified for IM World’s Championship.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
JULY TCSD AQUATHLON Location: La Jolla Shores Beach. Directions: http://tiny.cc/5uufvy End of Vallecitos/South Showers, Tower 30
Schedule: Registration Opens: 4:30pm Course Talk: 5:20pm Race Start: 5:30pm Food: Post-race
RSVP and TICKETS Available to register. Use link http://tiny.cc/lpufvy Free for TCSD members. $25 for Non-members
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
Thursday, June 19th 5:30pm Swim: 1000 meters Run: 3.1 miles
Distances: 1000 meter swim, 5k beach/sand run Definition of aquathlon: A typical aquathlon is a run/swim/run combination; however it is not uncommon to see a two-stage race which is simply a swim/run combination. Beginner friendly version will also be offered. course. You don’t want to miss any of the TCSD Summer Aquathlons!
2018 TCSD CLUB RACES August 16 - Aquathlon, La Jolla Shores September 13 - Aquathlon, La Jolla Shores September 23 - Triathlon, Fiesta Island (permit pending) October 20 - Triathlon, Fiesta Island (permit pending) November - TBD December date TBD - 10K, Mission Beach
JUNE/JULY 2018 6
TCSD CONVERSATION WITH: By Craig Zelent
”
Tami Threet
“
SPONSORS OF TCSD APPAREL & EQUIPMENT
I had the pleasure recently of talking triathlon with TCSD member Tami Threet. Tami has been a great volunteer for TCSD over the years. This year she stepped up and served as Coordinator for our USA Triathlon National Challenge Competition (NCC) team. I know you’ll enjoy getting to know Tami. Craig: What sports did you like to do when you were a kid? Tami: I am a native San Diegan and grew up in East County. I did not do much running as a youth or other organized sports but did have a passion for horses. When I was about 10 years old, I spent a couple weeks visiting family on their farm in Illinois. I discovered my love of horses. I came home thinking it was the best thing in my entire life and I wanted to get one. When I was about 11, my parents took me to a barn for horseback riding lessons. So it began. I eventually convinced my parents to purchase a horse and I spent nearly everyday at the barn. I also bred the horse and she had a foal. Caring for both of them, it became obvious to me that I really liked the responsibility of being involved in their well being. That also led me to have an enjoyment of the outdoors, take risks, be patient, and fight fears. In addition, competing and bringing home the 1st place blue ribbon was very fun.
How did you get started running as a young adult? Tami: My dad, Carl Johnson, has always been an incredible athlete and ran nearly everyday that I can remember growing up. I ran in some small races with my dad’s encouragement (or insistence) growing up. I insisted I was not competitive in running and refused to join him in the front where he always started.
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
ge. 17 Chula Vista Challen On the run course, 20
I started consistent running when I was 27 after having my son in 1997. It was a great escape to the outdoors, and I felt sure my son enjoyed the buggy ride. By the time I had my daughter in 2000, I really enjoyed running and pushing a double stroller up and down the hills in my neighborhood. I began to enter local races. One of the first races I recall entering is the Mt. Baldy Run to the Top in 2002. It was the first time I spent actual time training for a race. I joined my dad and his friend Jerry Schad in the
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
CONVERSATION, continued XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
Cuyamaca Mountains in an effort to practice running with elevation. It was exciting to train and race with them, and I became a little competitive in the process.
What was your Boston Marathon experience like? Tami: In 2006 I ran my first marathon and finished with a time I later found out was very close to a Boston qualifier. My friend Michelle Barber Howell was part of the Track Club’s Rock ‘n’ Running program. She welcomed me in for many a run. It was there that I heard people talking about qualifying for Boston. Suddenly qualifying peaked my interest. I decided to see if I could qualify at the Rock n Roll marathon in San Diego (my second marathon) in 2007. My dad has always encouraged me to meet my goals. I remember at mile 23 thinking how much I just wanted to trip on a railroad track so I could take a little rest. I refrained from doing that for many reasons, as I knew my dad would “encourage” me to just choose another marathon to qualify with since I had set that goal. My dad decided to qualify with another marathon that same year so we went off to Boston together in 2008. I had mixed feelings about packing up and leaving my family to travel just for a race. They
JUNE/JULY 2018 8
were very excited for me, though, and encouraged me to go. The race was on my son’s 11th birthday. He was excited about that. It wasn’t until we got to Boston that I really realized what a huge marathon it was. My dad and I took the train around town and explored. We went to the expo at least two times. It was huge. We filled up on the many samples and called that lunch. People everywhere talked about what race they had qualified with to get there. I was proud to say San Diego Rock ‘n’ Roll Marathon. Race day had near perfect weather. I knew to listen for screaming girls from Wellesley College and watch for the Citgo sign. I ran that day feeling grateful to be there and even more grateful that my dad was out on the course with me. There were very few thoughts what my finishing time would be. I just enjoyed the day.
What led you to become a triathlete? Tami: Again, my dad’s example and encouragement was a huge influence. After a few years training for marathons, I began to have pain in my knees and thought I should try some other things. In 2009, I decided to do a Tri Club race with my dad. I was not a swimmer or a cyclist at all. I got in a pool to see if I could make it across but didn’t do much more. I remember asking my dad on the way to the race what
order we would be doing things. I raced on an old mountain bike that I pulled out from under my deck shortly before the race. I completed the race and thought it was the most fun thing ever.
announcement came across: The race was cancelled due to fires. I was shattered at the news of this. I had been training for You raced the months for Ironman World this race. Championships in It was surKona in 2015. What real. I was that experience couldn’t Carl. like for you? h my dad, it w believe ce ra l to Tami: In September 2014, and gratefu ce ra that it was over just like that. to y ead my dad and I drove up to R As I came out of the water, they told me where Lake Tahoe. He was competing in the Lake I could go to pick up my finishers hat and Tahoe 70.3 while I was doing the ironman dismedal. What do you do with that information? tance. Lake Tahoe was surrounded by fire at I didn’t want the hat and medal. I hadn’t comthat time. There was much talk throughout pleted the race. Just like that, we were back on Ironman Village about the fires; it was hard to the road to San Diego. ignore. We were breathing the smoke and felt But my IM Tahoe had a much better unexlike we were right in the middle of it, but we pected ending that is almost as good as being seemed to be ok, and the night before able to compete in Ironman Lake Tahoe. There Ironman, we had the all clear. were still 50 Kona slots for IM Tahoe that were I woke up and did my usual pre-race rituals. then allocated to a special lottery. I was a As I was in the water waiting for the start the continued on page 10
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SPONSORS OF TCSD
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details.
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 13
JUNE/JULY 2018 10
lucky winner for a spot to Kona in 2015. It was a mixed feeling of excitement beyond belief and slightly disappointed to be racing Kona having not qualified the traditional way. I trained like I was going to Kona. I did the Great Western Loop clockwise then counterclockwise; rode out to Mexicali in August; long run in Palm Desert, and did hot yoga almost daily. It was also a thrill that my family traveled with me to Kona. Funny because there has swim wall. always been little interest in the Dig Me Beach op at ily m fa th wi going to other races, but going to Hawaii was Tami quite appealing to the family. The town was every aid station, though, and hydrate. I loved overflowing with incredible fitness. Never had I seeing fellow TCSD members on the course and seen such athletes everywhere I looked. on the sidelines. I loved seeing my family out I had more pre-race anxiety than I have ever there when I ran by. They had positioned themhad. I was calmed by the hug and race number selves in front of our hotel on an out and back body marking applied from TCSD member Crazy portion. I loved seeing my dad in multiple Tracy Cohen on race morning. The 95% humidi- places on an old used mountain bike he bought ty, the 95 degree day and those headwinds upon arrival. I loved entering the Energy Lab. It made it the hardest race I have experienced. was pitch black; nothing like I had seen on TV The swim was not as congested or crazy as I had when the pros go through. envisioned, and there was a lot of friendly chit The finish line was full of energy. I could hear chat as we waited for the cannon. It was 2.4 it from about two miles away making me miles of swimming without a buoyant wetsuit. “sprint” to it. I remember vividly that triThe clear warm water and all the fish made it umphant feeling when I crossed the finish line, manageable, but I was fatigued. It seemed like realized where I was, and hearing that Mike my bike was the only one in transition by the Reilly had just said, “You are an Ironman”. I was time I exited the swim. The men started in their initially very disappointed with my performance own wave before the women so that contributed on the bike and wondered what happened and to my seemingly lone bike. Whenever I passed a why it was so hard for me. I eventually concludman, I thought, “wow, he must be having a ed that it was the Kona Ironman, making the really bad day.” It was a long, difficult, and at reasons obvious to me. Today, I look back on times lonely bike ride. the experience and just smile. It was an amazI could see and feel the heat coming off the ing day and amazing journey leading to that blacktop as I rode. Those NBC drama shots of day. the steamy heat are no joke! I did my best to What has been your favorite destination just embrace the day. I was doing the Kona race? Ironman! Once I finished the bike and started Tami: My favorite destination race was my first running, I felt surprisingly ok. It was fun to run Ironman in Penticton, Canada, in 2012. My dad by or with fellow competitors and feel good. and I talked a great deal before signing up. We I made a point to walk through just about
wanted a gorgeous place to race, and that’s just what it was. My dad drove from San Diego (transporting our bikes) and met me at the Spokane Airport, as I flew up. The scenery on the way to Penticton was gorgeous as was the town itself. The swim was a mass start in crystal clear water with visibility to the bottom and beyond. I thought about waving to the diver during the race who was positioned under one of the buoys. The bike ride was one giant loop through the most beautiful mountains and valleys. One of the many things my coach, Mike Plumb, described about this race were the peach orchards in the beautiful little town of Okanagan that I would ride through. I planned my peach purchase during the ride. The run was an amazing single scenic loop as well. The town was so welcoming and genuinely happy to have us there. Sadly, 2012 was the last year Ironman Canada would be held in Penticton. The local hotels were liquidating their i making glory, Tam welcome banners. I paid $25 for A moment of ld. ’s The Hera a 30 foot banner that I hung on East County the front of my house upon my return. My kids thought this was a ridiculous site so it did not hang long.
How has your perspective changed over the years regarding doing a race to win versus doing a race to have fun? Tami: After winning the lottery spot to Kona, I decided I must do the race again but qualify conventionally. I strategized what race to do and chose IM Chattanooga thinking it suited me best. I worked with Coach Brian Maiorano and bought a power meter for my bike. I rode more than I had ever ridden and spent more time than seems possible training. I was fortunate to have my dad and/or my friend Sally Boettger meet me on most rides at various points. I had high hopes that I would actually qualify. The day did not go as I had hoped or trained for. I really was extremely disappointed that I did not have the race I thought I should and spent considerable time analyzing it. Soon after though, I remembered all the races that I had completed and did
fairly well without that goal to win. I signed up for IM Louisville and definitely set a goal but did not spend a fraction of the energy thinking about it. I still strive to have the best race I can, without losing track of how much enjoyment I get from just a swim, bike, and a run.
What volunteer activities have you done for TCSD? Tami: I have looked forward to participating in USAT NCC for the past few years. NCC is a great challenge that can help a person stay in shape in December, January and February. NCC also may challenge you to put in many more miles of training than you normally would during the winter months. TCSD enters a team that competes nationally with other clubs. We log all of our individual miles for these three months. The team with the highest average miles wins. TCSD won first place this year! TCSD has always had strong teams and the usual strong TCSD volunteers. This year I was a coordinator for our TCSD NCC team. There are so many opportunities to volunteer for TCSD and our local races. There is always a chance to jump in and help even if you haven’t officially signed up to volunteer. Volunteering is what keeps our club going. I don’t always officially volunteer, but I’ve been at different TCSD events and have been able to pitch in when needed. Another benefit of volunteering is it is also a great of over of tehe cover way to get to know people.
What are your favorite benefits of TCSD? Tami: I have felt fortunate to be a part of TCSD from day one. I thoroughly enjoy the club meetings, the pro triathletes we meet, the food we are fed, and the raffle prizes we win. The races are an incredible benefit and hard to believe they are free! There are so many amazing people in the Tri Club with so many different stories. It is a privilege to train with other members and to race with those same people.
What are some of the funniest things you have seen during your endurance sport career? Tami: I do a lot of my training in very early hours of the morning before work and am fortunate to have good friends who do it with me. My friend, Deanne Ross and I had a good laugh the first time we finished a run to find Strava had titled it “Night Run.” That’s early!
How has sharing the sport of triathlon with your Dad enhanced your relationship with him? Tami: I don’t know how someone would prepare for a race without continued on page 12
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CONVERSATION, continued having the encouragement from someone like I have had from my parents. Since my dad has taken part in races and knows just what they are like, he has been the primary support for me. Since we live close, he is on many of my bike rides throughout my week. Being that we experience so many things together, he is like a good friend to me. He’s very laid back and offers advice only when I ask for it. His wisdom is something I appreciate and have come to treasure. My kids have witnessed my dad’s never give up and encouraging attitude throughout their lives. I believe they each have those concepts embedded in them. :-)
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What are your future triathlon and endurance sport goals? Tami: I am racing Ironman Arizona this year. It will be my sixth Ironman. I would like to see if I can qualify for the Boston Marathon using my run time from an Ironman race. Currently there are two races that allow that, Kona and Louisville. I was not successful in my first attempt at qualifying in Louisville last year, but would like to give it a go again. Maybe lucky #7 Ironman?
Tami, thank you so much for sharing your story with us. It is great to see you sharing your passion for an active lifestyle with your dad. You are both setting a great example for your kids and the rest of us. Good luck at Arizona and hopefully another Boston and Kona in 2019. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com. His blog can be found at https://tricraigz.wordpress.com
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 triathlons, they can include running, cycling and/or whatever you think other club members december find interesting. Without content this newsletter will end up being just ads and that is no fun.
Share your race report or adventure. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
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619.756.3756 www.mhs-works.com
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Tom Piszkin,
Tom’s career is dotted with several innovative products. As a teenager he helped his Dad build an experimental aircraft in their garage. With a Cal MBA in hand he started in the auto industry as a product planning analyst and left as the Manager of Advanced Passenger Car Plans for a major manufacturer. This experience fueled a knowledge base that led to multiple US Patent awards and successful business ventures over the last 35 years wich include TitanFlex bikes, Valet My Stick (a universal skateboard and scooter lock.) And most importanly a Tom was the Club’s president from 1987 to 1988. Jack Rabbit is the latest in a line of endeavors that solves widely
to be hybrid of a bicycle and a scooter. JackRabbit’s DNA expresses everything you want in personal mobility: Cost, Range, Comfort, Reliability, Complexity, Weight, Size, Security, Style, Ease of Use and Safety. The JackRabbit’s unique design definitely helps to set it apart from other ebikes on the market. That is because it sports a small 20-inch no-flat, nitrogeninfused tire on the front and a larger 26inch puncture-resistant tire in the rear. This gives it a bit of an awkward look, although according to the bike’s designers it remains nimble on urban commutes. That same design keeps the bike rather small and compact, however, measuring just four feet in length and weighing less than 20 pounds. Those measurements should make the JackRabbit easy to store and transport In an effort to keep the bike as simple and easy to use as possible, the JackRabbit has very few actual bike components. For instance, it doesn’t have a chain or gears, relying solely on its electric drive to power it around town. That drive is capable of reaching speeds of up to 18 mph, while the 36-volt, 4.8 amp-hour battery provides a range of up to 13 miles. That is well below most other ebikes, but the Kickstarter page promises that auxiliary battery packs are already in the works and the existing model can be full recharged in under two hours. The JackRabbit’s throttle is mounted on the handlebars, allowing riders to choose between climb, coast, and cruise modes as needed. In climb mode, the motor shifts 10 amps of
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continued on page 14
shared problems. Electric bikes really do come in all shapes and sizes these days. We have seen road ebikes, mountain ebikes, and even ebikes designed to look like vintage motorcycles. But, we’ve never seen anything quite like the JackRabbit, a new model that launched on Kickstarter (http://tiny.cc/9k3fvy) that appears
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JUNE/JULY 2018 14
power to the drive, while in cruise mode, that number drops to five amps. When set to coast, no power is used whatsoever, increasing battery life and range. When owners reach their destination, the throttle switch can be removed pops, effectively disabling the bike for would-be thieves. Here’s how JACK RABBIT scores:
COST: $449 KickStarter Early Bird pledge (50% discount from $899 MSRP) RANGE: 13 to 18 miles (20-30 km) depending on the rider’s weight and behavior. Optional 4.8 Ah 21700 battery pack doubles the range. COMFORT: Large wheels, wide tires and the layback saddle design deliver cruiser-level ride quality. More stable and comfortable than small-wheeled scooters over all terrains. RELIABILITY: All mechanical and electrical components are mature technologies. COMPLEXITY: Minimalist design--no gears, cranks, pedals, chain, shifters or shocks. Not smart phone dependent… think first-generation VW Beetle. WEIGHT: Less than 20 lb (9kg) makes it easy to carry anywhere by anyone. SIZE: 4’ (120 cm) from head to tail. Handlebars rotate for flat storage--they can also be easily removed. Saddle height adjusts for riders 5’ (152 cm) to 6’4” (193 cm) tall. SECURITY: Quickly removable proprietary speed switch disables operation*. STYLE: Easily accessorized with smart phone cradle, drink holder, USB-rechargeable lights, bell, cargo rack, mirror, etc. EASE of USE: Requires one thumb to GO and one hand to operate the brake lever. SAFETY: Saddle height allows the smallest riders to rest both feet on the ground. Maximum speed is 18 mph (29kph) on flat terrain. Front wheel tire will never flat. JACK RABBIT offers an optimal balance of attributes.
More about Tom The SDIT was the first triathlon he ever volunteered for (before participating in one) 32 years ago (1986). For the last 20 years he’s been in charge of the bike turnaround–notably the most confusing part of the course. In the interest of alerting riders to the both the necessity and danger of making the hairpin turn I’ve donned crazy costumes. The JackRabbit mascot joins many of my alter-egos in this long standing tradition: Admiral Depends, Captain Jiffy Pop, Dr. EPO and Disco Predator to name a few.
MEMBER PROFILE, cont. Favorite segment (swim, bike or run): Run PR/Best race: 2:56 at St. George, UT Marathon Next season’s athletic goal: Same as any year: PR, PR and a PR. Can’t race without: My race belt... holds the essential and lets me take my shirt off on the run! Most embarrassing or disastrous moment: During a TCSD Fiesta Tri, I put my aero helmet on backwards and didn't realize it until halfway through the bike. I will forever be known as “the unicorn”.
Venture
South
! E E R F s ’ it Every year, a few TCSD members do a weekend duathlon down to Tijuana for the Half Marathon July 22. Ride down to the border, do the half, and ride back. No stress about your car (although some do drive down also). It is best to go on Saturday to hit packet pick up, have a delicious low cost but high quality pre-race meal, and then sleep at a very nice hotel by the race start/finish. This race is 100% free (must pre-register online in advance and pick up race bib the day before), with ALL the perks of a big local half marathon on our side of the border - and more, such as free race pictures and videos. Why? This
For Something New Date: Jul 22 Start: 7:00 AM is the Mexican government’s way to fight obesity for locals, and promote tourism. There are many other free or super low cost races every weekend, but this is the major event. To add, there is prize money for age groupers! (Note: if you want to win prize money you need to register with Mexican government for racing license to be eligible, about $20 USD). When all is over, grab your medal, finishers shirt, and enjoy the post race entertainment. You can recover by enjoying some of the great buffet brunches in TJ, or go out and try where the Ceasar salad was invented, Ceasar’s restaurant. Now you are full and happy, cross back the border via bike - make sure to have your passport to get back over the border. More information can be found for the race at: XXII Ayuntamiento de Tijuana | Instituto Municipal del Deporte en Tijuana’s web site: http://www.imdet.tijuana.gob.mx/mediomaraton2018/. Free online registration at http://tiny.cc/m84fvy
My equipment: Wetsuit: Xterra Bike(s): Cervelo P5 - my baby Running Shoe(s): Asics mostly Equipment wish list: More bikes, just because (but my wife won’t let me.) Best advice: The people and the races, and it's such a bargain! Favorite Thing(s) About TCSD: So friendly and always open to giving advice and so positive.
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HOW TO FUEL ON HOT DAYS, continued intake. This is not to say calories are not important but the consumption of calories without a proper hydration strategy will ultimately lead to disaster. Consider/or analyze your hydration levels first and then add in the total amount of calories you can consume at that hydration level.
The Physiology A 1% drop in internal fluids requires your heart rate to increase in order to sustain an adequate sweat rate, obviously not what an athlete wants during exercise. Move to a 2% drop in your total internal fluids, and the risk of heat exhaustion is significant along with a decrease in performance. You would likely be walking at this point or risking heat stroke. Furthermore, a drop in hydration reduces your ability to absorb calories and nutrients leading to further nutritional problems. Appropriate hydration is critical to performance, particularly in hot environments. Even mild dehydration can cause the absorption of calories to become increasingly difficult, which is why we recommend your nutrition plan take hydration levels into account prior to your caloric considerations. What are the key variables to consider when training & racing in hot weather? Athletes are notorious for first asking, “how many calories should I consume?” These same athletes focus heavily on calories and will consume gels to help reach their caloric target. They then consume water arbitrarily with no real thought to concentration percentage or osmolality. We suggest you flip this process upside down. First calculate your hydration needs and then add in the calories. Ask yourself, how much fluid can I consume per hour? Better yet, practice this to see what your maximum fluid intake looks like. Is it 24oz, 36oz? In short distances you will likely
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not have a cramping, hydration challenge so it’s less critical to push the envelope of fluid intake. In a long hot session you will want to make absolutely certain you stay on top of your hydration and electrolytes to assure the final hours are as strong as the early hours. Often recommend is a balance of all five electrolytes (sodium, potassium, calcium, magnesium, chloride) in order to ensure proper muscular contraction and cellular respiration. When electrolytes are in balance, performance improves and the risk of cramping is eliminated. Remember that your training sessions in hot environments will likely be derailed by dehydration before ther’re derailed by a nutrition bonk. Because nutrition absorption is highly compromised if it doesn’t occur with the correct amount of hydration it is paramount to focus first on hydration and second on calories. In extremely hot long sessions it’s not out of the question to push 40oz or 50oz per hour to sustain efforts, though many may get away with as little as 24-30oz. Do not consume more than 100 calories per 12oz of fluid. This is extremely critical to the success of your plan. Calorie concentrations greater than 100 calories to 12oz will hinder the absorption of fluid unless you have a drink that has a super low osmolality. Though five electrolytes should be consumed in order to remain in balance, we will recommend you look at sodium as the primary determinant of electrolyte intake since the body uses this mineral at a rate higher than the other electrolytes. Athletes should consume between 800 and 1600mg of sodium per hour with the vast majority doing well at about the 1,000mg level.
Recommendations: To ensure proper absorption of calories, forceful muscle contraction and maximal performance we recommend athletes first determine how much fluid they will consume. Use your total fluid consumption to determine how many calories can be absorbed. In hot conditions it’s recommended to consume 12oz fluid for each 100 calories. If you know you will only consume 24oz of fluid per hour, then your maximum calories will be 200. Attempting to force calories in without proper hydration is a recipe for gastric distress, cramping and poor performance.
< 2 Hours HOT Conditions: When exercising less than two hours it’s unlikely you’ll experience considerable cramping or dehydration. Consume a serving of electrolites 60 minutes prior to the workout. Consume a 2nd serving of electrolites during the workout session. 1-2 servings of electrolites should suffice. 2-5 Hours HOT Conditions: Hydration and electrolytes are paramount so try and determine your maximum hydration intake. Consume no more than 100 calories for each 12oz of fluid. Try to target a minimum 800mg of sodium per hour.
>5 hours HOT conditions: Hydration and electrolytes are critical so try and determine your maximum hydration intake. At these longer distances, you will also need to pay attention to your caloric intake and you will need to balance hydration and calories appropriately in order to sustain efforts. Only consume the maximum calories that can match your hydration consumption. Your effort will also be a determinant of how many calories you need whereas your total fluid consumption will determine how many calories will be properly absorbed. If the pace is slow, less calories are needed. If the pace is at threshold you will need more calories. *NOTE: In a single long workout where temperature or pace changes significantly your fuel should also change. If it starts out cold and heats up as the day progresses, make sure to adjust your fuel based on the above recommendations. **Following every workout you should self-assess 1) Have I used up my glycogen? 2) How dehydrated am I/do I feel like I need electrolytes? and supplement as necesary.
Create Your Own Sports Drink Courtesy of Brian Wu, LifeHack.org There are many benefits to choosing to make your own sports drink in your kitchen instead of just heading to the store to buy them. Save you money – This is by far one of the biggest benefits you will find. After just a few trips to the store to buy name brand sports drinks, you will find that if you just buy the proper ingredients, you can save a lot of money compared to just purchasing them at the store. Know Your Ingredients – If you are buying the ingredients and making them yourself, you know exactly what is going into each homemade sports drink. When you buy a sports drink in the store, you don’t know for sure where their ingredients came from and what they quality of each ingredient is that you are putting into your body. Flavor Variety – One of the best parts of making them yourself is you can create and customize the flavors of your drinks to your tastes. This allows you to create new flavors so you aren’t limited to the flavors you will find at your local grocery store.
4 Recipes for Creating Your Own Electrolyte Drinks Now that you have decided to try to make your own electrolyte drinks yourself, you are going to need to a few recipes to help get you started. To help get you going, we have four electrolyte drink
recipes that you can use so you never have to head to the store for your sports drinks ever again. Cranberry-Pomegranate Electrolyte Recipe ¼ tsp. salt ¼ cup pomegranate juice ¼ cup cranberry juice 1 ½ cups unsweetened coconut water 2 cups cold water Directions: Mix all the ingredients together using a blender or using a pitcher and a whisk. Chill and serve cold. continued on page 18
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SPORTS DRINK, continued Lemon-Lime Electrolyte Recipe
Strawberry Smoothie Electrolyte Recipe
¼ cup freshly squeezed lime juice ¼ cup freshly squeezed lemon juice 2 cups of cold water 1/8 tsp. of salt 2 tablespoons of natural sugar or honey
3 cups of coconut water 1 cup of strawberries 1 cup of cold water 1 cup of ice 1/8 tsp. of salt 2 tablespoons of natural sugar or honey
Directions: Pour all the ingredients into a blender and blend the mixture until the honey is dissolved. Chill and serve cold. Breakfast Blend Electrolyte Recipe ¼ cup freshly squeezed lemon juice ½ cup freshly squeezed orange juice 2 cups of cold water 1/8 tsp. of salt 2 tablespoons of sugar or honey
Directions: Place all the ingredients into your blender at the same time and blend them until all the ingredients are smooth. Chill and serve cold.
Conclusion
Directions: Pour all the ingredients into a blender and mix them until the honey dissolves. Chill and serve cold.
Remember, there are no limits to what kinds of electrolyte drinks you can create if you make them at home. Take these recipes and feel free to experiment so you can create your own unique blends of electrolyte drinks that are much healthier, tastier and cheaper than those drinks you can buy in the store.
TCSD: On the Podium Our club had a great showing at several May races, and but haven’t reported their results (Bob, Andy, Charlie, wow, what a great variety of race distances and for- etc.), please gently encourage them to help out. mats! And I know there are more folks who podiumed IM 70.3 St. George – May 5 John Holman M80+
1st
Wildflower Long Course Triathlon – May 5 Craig Zelent M55-59 3rd place
5:23:33
Wildflower Off Road Triathlon – May 5 Renee Cinco F50-54 rd place Sprint Sprint – May 6 Colleen Abbott Sprint F45-49, 2nd Jessica Deree Sprint F40-44, 1st Bill Dusting Sprint M55-59 1st Hadar Elbaz Sprint W40-44 2nd (Hadar also was 3rd at Super Seal in April) Jaci Feinstein International F35-39, 2nd, This was Jaci’s first international distance and first ever podium Graeme Freestone Sprint M35-39 3rd Anne Rogers Sprint F50-54 2nd Darlene Savage Sprint F55-59 1st Steve Sutherland Sprint M60-64 2nd
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LA Tri Series – May 12 Claudia Flynn F50-54 Craig Zelent M55-59
3rd 1st
IM Santa Rosa – May 12 Jessica Deree F40-44
5th
Sand Hollow Olympic Triathlon – May 19 Darlene Savage F55-59 2nd
2:43:55 2:13:35
2: 56:07
Ventura Breath of Life Triathlon – May 20 Douglas Fremdling Olympic M45-49 2nd and 26th overall Trancendescence Aquathlon – May 20 (1 mile swim / 5K run) Jessica Deree 3rd female overall If you forgot to report your podium results, let Steve Sutherland know and we’ll publish any update/results on the Yahoo Group forum adn newsletter.
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