INSIDE THIS ISSUE
JUNE 2019
Bike For Optimal Success TCSD Contacts/Events Welcome New Members Board Members
1 3 4 4
TRIATHLON CLUB OF SAN DIEGO
2019 Race Schedule Weekly Calendar Congratulations IM Finishers Ironman TriClub Program
4 5 6 6
TCSD Conversation Coach’s Corner: Pro Tips What are Muscle Cramps? TCSD on the Web
7 11 14 15
Tri News
The basics: How to Set Up Your
JUNE TCSD EVENTS
CLUB AQUATHLON Thursday, June 20th Location: La Jolla Shores Park Check-in 5pm Start at 6pm Format: 1000m swim/5k run
SWIM & CLUB POTLUCK Friday, June 28th 5 to 8pm Theme: “Brinner” Breakfast for Dinner Location: La Jolla Shores Park Check TCSD website/facebook for latest details
Bike for Optimal
Success
As you move into the race preparation part of your season, one of the most important things you can do is prepare your body and your equipment to race. While both Courtesy of Mariah Bridges/Endurance Nation areas require attention and discipline, the return on investment for each 112 Miles = Plenty of Time for Benefits to aren’t equal by any means. In this article, we’ll Accrue walk you through the process of making sure your One of the easiest ways to improve your race bike is ready for speed on race day. experience is to maximize the gearing on your
Start with the Low Hanging Fruit
The right equipment in the hands of the smart athlete will trump fitness every time. This is why equipment selection and racing strategy are such a huge part of the race experience. 90% of athletes are laser-focused on their fitness, so don’t spend all of your time fighting your way to the front of that glycogen-crazed mob. Outthink them instead. In the case of cycling, the number one thing to sort out on your bike is the gearing. We’ve all tried to “solve” a long steep hill with the wrong gear. You simply can’t be in that position on race day and continue to bike well, much less run well off the bike.
bike. The bike is the longest leg of your race, any improvement here is magnified. Remember the bike takes you approximately twice as long as the run; this means improvements on the bike yield approximately a 2X return. The swim is so short compared to usually 20% of your bike time so improvements there are worth only 1/5 of a bike improvement. While most people focus on the “sexy” improvements related to their bike, those aren’t necessarily the parts of the biggest return. When I say sexy I mean new aero bars, high-tech components, race wheels, new helmets, matching shoes, etc. You get the idea. While each of those items has its own return, none of them can compare to continued on page 14
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We’re proud to sponsor SD Tri Club and we’re donating back 10% of all member purchases all year long to help support the club! Members-Only Pricing: Get (ADDITIONAL) 10% off the Lowest Discount Price on our website! Enter code TRICLUBSD19 at checkout to receive your discount. Order online at: QuantumSquares.com/triathlon
JUNE 2019 2
JUNE TCSD EVENTS*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount.
TRI SOCIAL
TRI ESSENTIALS
TRI 101
Thursday, June 13th 5:30-8pm
Monday, June 17th 6:00-7:30pm
Tuesday, June 18th 6:00-7:30pm
It’s social time...Don't miss out! Back by popular demand - we’re at Offshore Tavern! Come straight from work or get your swim in over at BOWS and pop in after for the fun! Make a new friend, meet a new training buddy, grab a bite to eat and/or just stop for a drink. Just stop by! You will be glad you did.
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/Danny Arnold.
Location: Off Shore Tavern & Grill 2253 Morena Blvd. San Diego, California 92110 map: http://tiny.cc/yqd6qy
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry
Get the year started off right and 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? HOW DO I GET STARTED? The 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 ARE WELCOME!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: steven@steventally.com.
Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
WELCOME NEW TCSD MEMBERS
President
AJ Lawson
president@triclubsandiego.org
Vice President
Monica Martino Sberna
vicepresident@triclubsandiego.org
Marketing Director
TBD
marketing@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau Roth secretary@triclubsandiego.org
Joseph Acevedo
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Joshua Aldus
Program & Events Director
Steve Fink
events@triclubsandiego.org
Keleigh Anderson
TCSD Board Advisor
Brian Long
advisor@triclubsandiego.org
Michael Andreasen
TCSD Board of Directors
bod@triclubsandiego.org
Thomas Baasch
TCSD Feedback
feedback@triclubsandiego.org
Tom Casimir Bamberger Scott Barrett
TCSD VOLUNTEER COMMITTEE MEMBERS
Xanthe Belsky
Beginner Program co-Directors
Joey Boruff
Ian Kelly
iskbydand@att.net
Chip Slack
chipeslack@cox.net
Jeff Brown
Expo/Cheer Director
Bryan Chadwell
Membership Director
James Ismailoglu
membership@triclubsandiego.org
Mark Chinnis
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
Alleen Christian
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
Stephanie Cook
Program & Events Director
Steve Fink
events@triclubsandiego.org
Brian Daly
Recruitment Coordinator
Craig Zelent
tricraigz@yahoo.com
Chad DeGange
Social Coordinator
Marsha Wingler
marshawingler@yahoo.com
Dmytro Demydov
Sponsorship co-Directors
Danny Arnold
sponsorphip@triclubsandiego.org
Marc Sosnowski
marcsos67@hotmail.com
Liudmyla Demydova Bryan Diaz
TCSD Cares/Triathlon 101
Steve Tally
stally@triclubsandiego.org
Marcus Dickerson
TCSD Essentials
Deborah Jones
deborah.jonessd@gmail.com
Ryan Falomir
Swim Buddies Coordinator
Tom Washington
crimelabtom@yahoo.com
Christine Farkas
Social Media Coordinator
Jennifer Potter
jenn6613@gmail.com
Roger Freeman
Web Administrator
Fontaine Shu
info@triclubsandiego.org
Jesse Funderburk
Youth Program Director
Judi Carbary
jcarbary@hotmail.com
Tj Generoso Myla Generoso Myrna Goekler Jackie Gorospe Monica Herrera Jacqui Hoffman Kyle Hummel Elba Ismailoglu Hironobu Kobayashi Thorsten Kohm Jill Lantzy Christina Lauer Darrel Lawrence
JUNE 2019 4
TCSD RACE SCHEDULE 2019* AQUATHLON June 20 July 18
La Jolla Shores La Jolla Shores
August 22 La Jolla Shores September 19 La Jolla Shores TRIATHLON October 19 November 30
Fiesta Island Fiesta Island
* subject to change, always refer to TCSD’s website/ facebook pages for the most up to date information.
TIME TRIAL - Swim/BOWS June 27 Ventura Cove, 750m TT July 25 August 29
Ventura Cove, 750m TT Ventura Cove, 750m TT
September 26 Ventura Cove, 750m TT TIME TRIAL - Bike June 26 Fiesta Island, 20km TT July 31 Fiesta Island, 20km TT August 28 Fiesta Island, 20km TT September 18 Fiesta Island, 20km TT October 12
Palomar Mountain
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
NEW TCSD MEMBERS Mel Lipsey Alan Marin Bianca Marshall Brian Martinson Hall Midd
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Dawn Milton Brian Milton
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Stacie Mittelman
Location: La Jolla Cove.
5:30 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
Elizabeth Montegue
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Lily Mora
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Carly Mullins
Tuesday 6:00 AM Pannikin Bike Ride
•
Fabian Nãtzi
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: Tamarack Beach.
•
Sandra Nalasco
6:00 PM
Beginner Run • Location: Road Runner Sports, 5553 Copley Drive
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
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
Cresta Olson Gina Ortega Christina Soo Rhee Donald Ridgway Kimberly Robinson
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Beginner Bike
6:00 PM
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Fiesta Island.
Alfredo Roldan Bianca Roy Dan Schon
Location: Tamarack Beach.
•
•
Location: 800 Nautilus St., La Jolla.
Brian Scott Cathy Stanley
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
Michael Stern
Location: Tamarack Beach.
•
Elizabeth Thibodeau
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
•
•
Coach: Ian Kelly.
Coach: Bill Gleason.
Friday 6:30 AM First light ocean Swim 5:30 PM
Tom Mulligan
•
Ocean Swim in La Jolla
Angela Williams
Location: La Jolla Cove.
Lucas Worthen
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Matt Wartian Stanley Watson
Location: La Jolla Cove.
•
Christa Turner
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD MULTISPORT
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
APPAREL & EQUIPMENT
Canyon Bicycles USA www.canyon.com/en-gb/
CONGRATULATIONS! You are an Ironman! IM Texas - April 27, 2019 AG AG Rank OV Rank Randy Paddock M 60-64 39 1633 2,043 Finishers. Transitions and seconds not included.
Swim 1:43
Bike 7:09
Run 6:10
Finish 15:26
IM Santa Rosa - May 11, 2019 AG AG Rank OV Rank Juan Rocha M 35-39 9 25 David Piper M 45-49 138 937 Michael Mitchell M 60-64 29 1229 Pattie Keller F 55-59 20 1279 1,582 Finishers. Transitions and seconds not included.
Swim 1:08 1:19 1:26 1:25
Bike 5:03 6:37 6:32 7:19
Run 3:10 5:30 6:32 6:01
Finish 9:28 13:52 14:59 15:14
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.
Ironman TRICLUB Program Being a loyal and valued member of the TriClub Program means you get access to some premium and exclusive athlete benefits! Note: Only athletes who have created an Athlete Profile, are correctly affiliated with their club AND have opted into IRONMAN email communication will receive exclusive TriClub benefits, including priority race registration Create your profile at http://www.ironman.com/triathlon/forms/single-sign-up.aspx
BENEFITS: EARLY ENTRY CHAMPIONSHIP EVENT PRIORITY BIKE RACKING VIP PASSES
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
FREE RACE ENTRIES GLOBAL RANKING ONLINE COMMUNITY ...MORE
IM Texas Triathlon Club of San Diego - Division 1 77,817.0 points Current 2019 Division 1 Global Rankings #4 Triathlon Club of San Diego 169,052 Points.
Spirit!
SHOW OFF YOUR TCSD Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post to one of TCSD’s Facebook pages.
JUNE 2019 6
TCSD CONVERSATION WITH: By Craig Zelent
“Danny Arnold ”
I recently had the pleasure of talking triathlon with Danny
Arnold. Danny is one of TCSD’s Co-Sponsorship Directors so he is playing an active role in shaping the future of our club. In addition, Danny has built up an impressive resume of marathon and triathlon races over the
Danny: I grew up in Upstate New York in a town called Averill Park right outside the capital of the state, Albany, New York. While I was growing up, I played Little League Baseball. I played both third base and fill in pitcher. My large extended family, especially my father and uncles, was really into sports, both baseball and football. They had a local team called the Polecats, and as a younger participant of the team, I was the official bat boy. We also used to play pickup football every Sunday when my family would gather for our weekly Sunday outings.
How did your endurance sports career get off the ground? Danny: That is a funny story. While I was busy and preoccupied with building a very successful Information Technology in the Healthcare Industry Consulting Company, I suddenly realized on my 49th birthday in September 2006 that I needed to set a goal and get fit by my 50th birthday. So, I embarked on a regular train-
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
Xterra Wetsuits www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
last 10 years. I am very confident you will enjoy getting to know this great guy! Craig: What was your athletic background before triathlon?
SPONSORS OF TCSD
Spinergy Wheels 1914 Palomar Oaks Way, Carlsbad, CA 92008 www.spinergy.com
COACHING & FITNESS ing routine that Swimming at La Jo lla Cove. included strength training and cardio weekly. That sparked my interest in running, so in January 1, 2007, as a New Year’s resolution, I decided to run a marathon before my 50th birthday that year. I found a local running group called Team in Training that supports The Leukemia & Lymphoma Society. I joined the group, then fundraised and trained with them for five months and then ran my first marathon in San Diego that year in June 2007, the San Diego Rock’n’Roll Marathon.
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.
What about Team in Training resonated with you to the point where you took on some leadership roles? Danny: I was so impressed by everyone I met that was involved with Team in Training and The Leukemia & Lymphoma Society while training with them that first year. Their passion to make a difference in helping people that have been inflicted with a blood disorder was very inspiring continued on page 8
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring RetĂźl and geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
Blast Radius Coffee 4090 Morena Blvd, Suite D San Diego, CA 92117 www.blastradiuscoffee.com
Quantum Energy Squares www.quantumsquares.com
JUNE 2019 8
for me. I immeditwice at Ironman Arizona, one ately returned of each Ironman Florida and home from the San Texas. To this day, Ironman Diego Marathon in Lake Placid has always been 2007 and started my favorite which is why my fundraising and 12th Ironman finish training for another occurred there in July 2018. marathon that year, You have done over 40 the Marine Corps marathons and over 50 Marathon in October triathlons over the years. in Washington, DC. What have been some of Soon after I became your favorite destination a Team in Training races? run coach and conDanny: My favorite tinued fundraising marathons have been, of and racing for Team course, my first San Diego in Training right up Rock ‘Roll because everyuntil I moved to one loves their first SoCal in 2016. y marathon. I have run that In 2010, I started , Tim Booth and Dann Showing some bling race five times and coached participating in their Roll 2018. at San Diego Rock'n' it in 2010 as a Team In cycling and triathlon teams as well. I also became a board member Training run coach. Some of my other favorites for the Upstate New York and Vermont Chapter have been Disney World Races in Orlando, espeof The Leukemia & Lymphoma Society. Through cially the Dopey Challenge where you run a 5k the years, I helped fundraise close to $50,000 on Thursday, 10k on Friday, half marathon on Saturday and a full marathon on Sunday. I have for the cause. run Disney World races spanning more than six What inspired you to become a triathlete? years. I also love destination races like Dublin, Danny: I had been running marathons regularly Ireland, New York City, Big Sur, Chicago, for three years since I started in 2007. My Philadelphia, and the Marine Corps Marathon. friends were always trying to convince me to try triathlons. So finally, in 2009 they y Arnold, h time. L to R, Dann dragged me to Lake Placid, Ironman Lake Placid 2018, for the 8t where I signed up to be a Laurie Scheuing, and Tim Booth. volunteer at Ironman Lake Placid. I was so inspired by the events during that weekend that I stayed until Monday after the race and signed up to train and race for the following year. I trained really hard and one year later, my first triathlon ever ended up to be Ironman Lake Placid 2010 which started the journey of participating in 12 Ironman races to qualify for the Ironman Kona Legacy Lottery. I have done eight Ironman Lake Placid,
My favorite triathlon will always be Lake Placid as I have developed many relationships in that town. A close second is Ironman 70.3 Mont Tremblant, which I have done three times. I just love the beauty of both those locations and courses.
What have you done to get involved as a TCSD member? Danny: In 2017 I was the expo coordinator for
the tri club. I try to make myself available based on my race schedule to volunteer whenever necessary. This year, I’ve also taken on the What are some of the funniest things you role of Co-Director of Sponsorships with two other Co-Directors, Marc Sosnowski and Kevin have seen in endurance sports? Fayad. We’ve created a great team. Danny: Some of the funniest things I have 8 1 0 2 , seen in this sport still make me laugh ceanside 70.3 What are your goals as TCSD O today. They all have to do Sponsorship Director and with wetsuits. We how can other club memhave all been there bers help you achieve these when first learning goals? how to put on your Danny: The goals of the wetsuit for an open sponsorship director team is water swim. I have to continue to negotiate seen people wearing discounts from our sponsors them backwards. I have to make available to our seen them wearing their members. So, please memwetsuit while biking as bers, let us know if there well. I don’t know why, is a company that you’d but to this day, those like for us to reach out sightings make me laugh. to, and we would be
What are your favorite benefits of TCSD membership? Danny: After relocating to
more than happy to make that happen.
You retired in 2012. What did you do for a living?
San Diego in August 2016 with my partner Tim Booth, Danny: I have been we immediately joined working in the informaTCSD so I could continue in tion technology in my journey to get to 12 healthcare industry since Ironman finishes to qualigraduating from college. fy for my Ironman Kona First for a hospital in Legacy slot. It was amazUpstate New York and then ing right from the start, moving into consulting the people I met, the soon afterwards. I built camaraderie of the healthcare vertical market group, the opportunities consulting services for prothat the club offers. fessional services firms TCSD has also allowed Ironman Village until 2001. In 2002, I co, Arizona 2018 . me to develop so many The Arnold Trifecta founded my own healthcare ; Nick, Danny, and lifelong friendships Connor Arnold. information technology servthat I will cherish forever. We ices company called Vitalize are all so fortunate to be part of such a great Consulting Solutions. The business grew very triathlon club. The monthly meetings, the quickly and nine years later it had become the weekly workouts, the TCSD races, the training second largest privately owned information and coaching, social events, and sponsorship technology in healthcare consulting company discounts are invaluable assets to all of us. in the United States. In 2011, Vitalize continued on page 10
SPONSORS OF TCSD PROFESSIONAL SERVICES
Challenged Athletes Foundation www.challengedathletes.org
Brian J. Lewis Realtor contact: Brian Lewis (619) 7300-5032 brian@sandiegocoastalvalues.com www.sandiegocoastalvalues.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (858) 483-4130 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued SPONSORS OF TCSD WELLNESS
Consulting was acquired by SAIC/LEIDOS and today is part of Leidos Health. I worked with SAIC/LEIDOS on the transition in 2011 and then retired in 2012.
You experienced a very severe cycling accident in October 2018. What happened, and what have you learned from this experience? Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
JUNE 2019 10
Danny: I was training for my 13th Ironman in
without it I wouldn’t have stumbled across my strength which was cultivating mindfulness to monitor my mental attitude. I focused on things I was grateful for and didn’t dwell on the past as I forged ahead with my recovery.
Who have been the most influential people that have shaped you into the man you are today?
Danny: I grew up with very loving parents, Arizona last year when on October 13, 2018, the especially my mother. She has been the greatest day of Ironman Kona, I was in a horrific bike influence throughout my life. Her incredible lovaccident while on a training ride. I was rushed ing support of anything I have done has been unconscious to Scripps Hospital Trauma Center unwavering. She taught me how to be the wellwith a cracked skull and hematoma of the brain. rounded loving, people I spent the first pleasing human being that I week in the ICU am today. The other two in an induced people in my life that I am coma and then incredibly blessed with and came out of it six that have made me the perdays later. I spent son I am today are my two a total of two sons, Connor, 27, and Nick, weeks going 24. The proudest moment through rehab and for me is telling others then three months that they are my sons. working with neuWhat are your future rologists, cognigoals in endurance tive therapists, sports? and many other Danny: I am participatspecialists. ing for the first time this Basically, I had a year at the Boston Traumatic Brain Marathon, which I qualiInjury (TBI), and fied for in May 2018 at after the first three the Mountains 2 Beach months, and after Marathon in Ventura. I doctors gave me the am very excited to be go ahead, I did my racing one of my bucket first half marathon list races this year as in Carlsbad in well, Escape from Alcatraz January this year as 3, 2019. Triathlon in June in San Back on track Oceanside 70. my comeback race, Francisco. I was surprised and very pleased to and I felt so blessed, grateful and thankful all be accepted after my first entry into their lotat the same time. I’m now almost six months tery process. I’m also excited to be racing my post-accident, and I’m back to doing the things 13th Ironman at Ironman Canada in Whistler I love which is training and racing endurance this July 28th. Most importantly, I have earned sports again. As I look back on this incident, I a Legacy spot at the Ironman World was amazed and very thankful for the outpourChampionships in Kona for 10/10/2020. IM ing of support that I felt from all my friends, Kona has been a goal I have been focused on family and this community. I‘ve realized now continued on page 14 that I’m at peace with the struggle because
COACH’S
CORNER:
7
courtesy of Simon de Burgh/Zone3
TIPS TO RACE LIKE A PRO
There are a few classic mistakes that athletes make
all too often come race day. This little list is to help you in the run-up to your next race and for race day so you don’t look like a total plum.
Race like a pro at your next triathlon
1
A FEW DAYS BEFORE LAY OUT YOUR KIT AND CHECK YOUR BIKE
Sounds obvious but it will ensure you have EVERYTHING you need and are confident that your steed is healthy and in full working order. Our recommendation is to lay out all your kit in separate piles for the swim, bike and run, including nutrition then tick it off your list. Then visually walk through the list putting everything on you will need for each discipline. Sounds silly but trust us, doing that will highlight things you may have forgotten. When it comes to your bike, wash it! Check everything especially the tires, spokes, brakes, clean and lube the chain (a dirty chain can cost you nine extra tiring watts).
2 3
EAT BREAKFAST LIKE A PRO “What should I eat before my race?” We get this question all the time. Our answer is always the same - what you would normally eat before a long training session. Basically, keep it simple, don’t eat anything you normally wouldn’t. Nothing new on race day remember. I’ve seen races destroyed because that rule was broken. Just don't do it!
KNOW YOUR ROUTE AND NUMBER OF LAPS It always stuns us when people say they went the wrong way. That gives you a 5-star plum status in our opinion. Ok, so we’ve all had that moment where a race official may not have been so clear on the directions. But, ultimately it is your responsibility to know where you are going. Study the race course profile and walk each section through in your mind several times. Know the number of laps for each section. Trust us – get that last point wrong and you’ll feel confused all the way around and pace it badly. Don’t make that rookie error.
4
T1 AND T2 LIKE A PRO. A lot of athletes lose time here, and they don’t need to. So, know your race number, write it on your wrist in black permanent
marker pen if you have to (In the heat of racing it’s easy to forget). As well as knowing how many racks there are to your bike after the swim, back in from the bike and entry and exit points, use NON-MOVING landmarks to guide you to your transition point. If you’re racked up close to a portaloo, tree or event flag use that as a visual to guide you in. We highly recommend that you run the transition entry and exit points through your mind a fair few times so that you are speedy in and out.
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HAVE A PLAN AND STICK TO IT Races are lost and PB’s never achieved because athletes get all excited and just go out too hard or start taking on other athletes. Don’t do that, they might be better than you, in a relay or just pacing it badly. Stick to the pace, HR and power you’ve practised in training and set yourself for the race. But what if all my gadgets die? RPE folks! R.P.E! This is something we include in training sessions with our athletes. Yes, sometimes they train gadget free and we get them to use the RPE force like Luke Sky Walker. Some athletes hate this but it is a super valuable skill to learn.
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HYDRATE AND FUEL PROPERLY. Doesn’t matter how fit you are, if your hydration is off target then you will end up going slower. That’s a scientific fact. Our advice is to drink a minimum of 750ml water and electrolytes for every hour of racing on the bike and take on fluids at each aid station in the run. There are many ways you can fuel your race. Top advice is that what you practised in training, do in racing. Again, NOTHING new on race day.
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INTERACT WITH THE CROWD. Now we are not saying stop for selfies all the way round but do smile, thank supporters (especially the volunteers!) and high-five kids on the run. It’s a small thing, but trust us it gives a massive boost of energy, and it contributes to the fun of an event.
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What are
may involve a part of a muscle, the entire muscle, or several muscles that usually act together, such as those that flex adjacent fingers. Some cramps involve the simultaneous contraction of muscles that ordinarily move body parts in opposite directions. Muscle cramps are extremely common. Almost everyone (one estimate is about 95%) experiences a cramp at some time in their life. Muscle cramps are common in adults and become increasingly frequent with aging. However, children also experience cramps of muscles. Any of the muscles that are under our voluntary control (skeletal muscles) can cramp. Cramps of the extremities, especially the legs and feet (including nocturnal leg cramps), and most particularly the calf (the classic “charley horse”), are very common. Involuntary muscles of the various organs (uterus, blood vessel wall, bowels, bile and urine passages, bronchial tree, etc.) are also subject to cramps. This article focuses on cramps associeted with exercise activities.
? S P M A R C E L C S U M A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. When we use the muscles that can be controlled voluntarily, such as those of our arms and legs, they alternately contract and relax as we move our limbs. Muscles that support our head, neck, and trunk contract similarly in a synchronized fashion to maintain our posture. A muscle (or even a few fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a “spasm.” If the spasm is forceful and sustained, it becomes a cramp. Muscle cramps often cause a visible or palpable hardening of the involved muscle. Muscle cramps can last anywhere from a few seconds to a quarter of an hour or occasionally longer. It is not uncommon for a cramp to recur multiple times until it finally resolves. The cramp
JUNE 2019 12
How can muscle cramps be prevented during activity?
During activity: Authorities recommend stretching before and after exercise or sports, along with an adequate warm-up and
cooldown, to prevent cramps that are caused by vigorous physical activity. Good hydration before, during, and after the activity is important, especially if the duration exceeds one hour, and replacement of lost electrolytes (especially sodium and potassium, which are major components of perspiration) can also be helpful. Excessive fatigue, especially in warm weather, should be avoided.
How much should I drink to prevent muscle cramps? How much should I drink? Hydration guidelines should be individualized for each person. The goal is to prevent excessive weight loss (>2% of body weight). You should weigh yourself before and after exercise to see how much fluid you lose through sweat. One liter of water weighs 2.25 pounds. Depending on the amount of exercise, temperature and humidity, body weight, and other factors, you can lose anywhere from approximately .4 to 1.8 liters per hour. Pre-exercise hydration (if needed): 0.5 liters per hour for a 180-pound person several hours (three to four hours) prior to exercise. Consuming beverages with sodium and/or small amounts of salted snacks or sodium-containing foods at meals will help to stimulate thirst and retain the consumed fluids. During exercise: Suggested starting points for marathon runners are 0.4 to 0.8 liters per hour, but again, this should be individualized based on body weight loss. There should be no more than 10% carbohydrate in the beverage, and 7% has generally been considered close to optimal. Carbohydrate consumption is generally recommended only after one hour of exertion. Electrolyte repletion (sodium and potassium) can help sustain electrolyte balance during exercise, particularly when
there is inadequate access to meals or meals are not eaten, physical activity exceeds four hours in duration, or during the initial days of hot weather. Under these conditions, adding modest amounts of salt (0.3 g/L to 0.7 g/L) can offset salt loss in sweat and minimize medical events associated with electrolyte imbalances (for example, muscle cramps, hyponatremia). Post-exercise: Drink approximately 0.5 liters of water for every pound of body weight lost. Consuming beverages and snacks with sodium will help expedite rapid and complete recovery by stimulating thirst and fluid retention.
S T C A F S P M A R C E L C S U M
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A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.
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Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.
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Almost everyone experiences a muscle cramp at some time in their life.
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There are a variety of types and causes of muscle cramps.
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Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.
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Dehydration is a common cause of muscle cramps.
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Numerous medicines can cause muscle cramps.
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Most muscle cramps can be stopped if the muscle can be stretched.
continued on page 14
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Diana Witt, diana@wittproperties.com
Rates per week: Single case $25 Double case $40 Wheel case $25
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MUSCLE CRAMPS, continued ■
Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.
BIKE FOR OPTIMAL SUCCESS, continued the effect that having a proper gearing bike bring to your race performance.
Kitchens | Bathrooms | Room Additions Deck/Outdoor Living | Shower Water-Proofing Whole House Remodeling
What Is A Successful Bike Ride? Before you break out your gearing calculator, it’s important to define our desired end state. What are we trying to achieve? There is no such thing as a good bike followed by a poor run. The finish line is after the run; no matter how fast or how hard you ride, you still need to be able to run well. ■ The first part of this is having a race plan with target power and/or heart rate zones. This will help you make sure that your effort is being used appropriately across the course. ■ The second part of this is having a good bike fit. Spending time in the aero bars should not be an issue. Comfort and speed go hand in hand on race day, and the only way to truly address this is via a quality bike fit. ■ The third part is the simplest of them all…Spend time doing the “work” of training in order to get stronger and fitter. In the next installment/continuation of this article we will discuss gearing and how it can improve the mechanical advantage you have on the course relative to your competition.
CONVERSATION, continued since Ironman announce the Kona Legacy program in 2011. WOOHOO!!!
Danny, thank you so much for sharing your story. I knew it would be a winner! Congrats on your successful return to triathlon at the Oceanside 70.3 and good luck at Kona and everywhere beyond! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
619.756.3756 www.mhs-works.com
Call us today for a free consultation. JUNE 2019 14
CA #940782
TCSD ON THE WEB
Where to go for Tri Club info? http://www.triclubsandiego.org
https://groups.yahoo.com/neo TCSD’s official main Facebook page:
http://tiny.cc/61yb4y TCSD’s Facebook sub-pages: Monday Shores Swim: http://tiny.cc/g2yb4y
Track Work Out: http://tiny.cc/8bzb4y
TCSD Ironman: http://tiny.cc/1fzb4y
Masters Swim http://tiny.cc/42yb4y
Friday First Light Cove Swim: http://tiny.cc/jczb4y
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Tuesday Beginner Run: http://tiny.cc/x5on7y
Friday Evening Cove Swim: http://tiny.cc/zczb4y
The Pannikin Ride: http://tiny.cc/x6yb4y
North County Open Water Swims: http://tiny.cc/mdzb4y
Fiesta Island Bike Work Out: http://tiny.cc/pazb4y
Saturday AM Bike Ride: http://tiny.cc/gezb4y
BOWS (Beginner Open Water Swim): http://tiny.cc/6azb4y
Social Fun: http://tiny.cc/iezb4y
Thursday Open Water Interval: http://tiny.cc/tbzb4y
Social Networking: http://tiny.cc/wezb4y
strava: TCSD group page http://tiny.cc/i98o7y
Garmin Connect Fitness Community: TCSD group page https://connect.garmin.com/modern/group/1977557
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Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner.
Our Center Specializes in: ■
Orthopedic Rehabilitation
Sports Medicine Rehabilitation
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McKenzie Method
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Cumulative Trauma Disorders
Strength and Conditioning Programs
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Active Release Techniques
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Pelvic Floor Dysfunctions
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Biofeedback
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Functional Flexibility Programs
Customized Online Exercise Program
(858) 452-0282 http://functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services