INSIDE THIS ISSUE
JULY 2012
Tale of Fiction TCSD July Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
JULY CLUB MEETING TBD
JULY POTLUCK Theme:
Italian
For the carb cravers out there. Bring your favorite Italian side dish, salad, or dessert. Date: Last Friday of the month, July 27th after La Jolla Cove swim
1 3 4 4 4
Weekly Workout Calendar New Members Member Profile TCSD Conversation
5 5 6 7
Race Report: Boise 70.3 Race Reports: Flash Back Coach’s Corner: Nutrition
14 18 20
TriNews
ne of the saving graces of relocating from San Diego to a town in the Midwest at the end of summer was the riverside park where Jeffrey could run during his lunch breaks. Located only three blocks from the building where he worked in financial services, the park offered a respite A Tale of Fiction from the business world and let him daydream about the lifestyle he would some day return to on the West Coast. By Barbara Javor During each t w e nt y - m i nu t e loop around the park, he schemed ways to take his business skills and education to a job in California that really helped people pull themselves up by their bootstraps. He’d move to a town where when someone said he just bought an expensive pair of shoes, he meant running shoes, not Italian loafers. Enjoying the yellow and crimson foliage in the park and the first crisp days of autumn, he wondered how soon he’d have to resign to indoor workouts as winter approached. For now, he savored his run along the park path.
He entered the east side of the park and ran counterclockwise. Most joggers cut back to the east side in the middle of the park on a path with sparse trees, an open space lined with grass and bark chips. Jeffrey opted to run the full circuit around the south end where the trail wound through dense bushes and old trees. Groups of homeless people congregated under those trees during the day along with battered carts carrying their worldly belongings. Shabby residence hotels, pawn shops, and seedy bars lined the streets bordering the south end of the park. As long as he stayed on the trail and didn’t carry any valuables besides his cell phone, Jeffrey felt relatively safe running there at mid-day. Still, a little voice told him to connect somehow with the homeless crowd to insure a bit of familiarity and security. He usually ran two loops, so he made eye contact, nodded greetings, and spoke a few words to no one in particular as he passed along the south end of the path. “Gotta run, folks, gotta run.” He routinely saw up to about twenty homeless continued on page 6
11468 Sorrento Valley Rd. Ste. A San Diego, CA 92121 (858) 457-3545 www.evolveadvancedwellness.com
´(YROYH <RXU /LIH Because You 0DWWHU¾
Evolve Physical Therapy + Advanced Wellness LV RQH RI 6DQ 'LHJR¡V PRVW progressive, privately owned physical therapy practices. We use the most advanced healing techniques available to produce results that enrich the lives of each of our patients. To achieve this goal, we create an open, honest and caring environment where our staff and patients can work together to overcome obstacles and achieve the highest levels of both physical function and personal growth. The highly trained staff at Evolve believes that individually designed treatment and exercise programs should be based on an in-depth evaluation of the patient. Our advanced, hands-on manual therapy techniques lead to maximum rehabilitation and restoration of function, as well as prevention of future injury.
Some Injuries We Treat: T Sports Injuries Back + Neck Pain Post-Surgical Rehabilitation Overuse + Soft Tissue Injuries Knee + Hip Dysfunction Chronic Pain Balance, Coordination + Postural Deficits Rotator Cuff + Shoulder Impingement Work Related Injuries Patellofemoral Dysfunction
JULY 2012 2
It is our mission to help you achieve your personal goals while improving your life and athletic performance.
Our Classes: Individual + Team Training F3 (Fun, Functional, )LWQHVV Â&#x152; &ODVVHV Golf Fit Restorative Yoga Fit 2 Live Classes Fit 2 Run: Strength Conditioning & Injury Prevention
JULY TCSD MEETINGS, CLINICS, RACES & RIDES CLUB SUMMER SOCIALS TCSD get ready for the Del Mar Foundation Summer Twilight Concert Series! This is a long standing TCSD tradition and a great way to get out, picnic, enjoy free music, and mingle with your fellow Tri Club members! Every year the Del Mar Foundation puts on a series of concerts that are fun and free. Set at gorgeous Powerhouse Park in Del Mar, you can watch the sunset and enjoy ocean views to the sounds of live local tunes. Check out the website here: http://tiny.cc/9ykqew Here is the Schedule: 7/17 Tue 7pm Rockola 8/21 Tue 7pm Eve Selis Woodstock Show 9/09 Sun 5pm The Heroes
REAL BEGINNERS’ BIKE RIDE Sunday July 8th, 8:30am The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Gordon will be your leader and is promising a fun-filled morning. Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am
We will be setting up an area early in the day for TCSD with one of our tear drop flags and blankets, chairs, etc. Picnics, wine and beer are allowed and encouraged. Kids are welcome as are friends and family.
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
Parking will be a challenge. Bring your patience and walking shoes in case you have to park far away.
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Contact: Amanda Scott, ascott@triclubsandiego.org or Brian Diaz, bryan.a.diaz@ml.com
TRIATHLON 101 Monday July 17th, 6:00pm Attention Beginners! 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? Get the answers to these questions and more at the monthly TCSD Tri 101! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to demystify triathlon, and remove the ‘intimidation factor.’ All questions fair game NON-MEMBERS WELCOME!
Location: Pulse Endurance Sports 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com map: http://tiny.cc/o9nr9
BEGINNER & NETWORKING MEETING Tuesday July 24th, 6:00pm Are you interested in learning more about the Tri Club of San Diego, meeting new people, and generally having an awesome time? If so, this is your event. This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop on the TriClub. Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
Location: Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 map: http://tiny.cc/6o8t3 Contact: Erin H. and/or Steven B., erinjhunter@yahoo.com, stephen.banister@gmail.com
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
2012 TCSD CLUB RACE SCHEDULE Beginner Races: Coronado July 14 August 18
Aquathlons: La Jolla Shores July 26 August 9 Sept 6
Triathlons: Fiesta Island September 22 October 13 November 3
Format: 250m/7.5mi/2mi
Format: 1000m/5k
Format: 750y/12mi/4mi
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 President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister
coaches@triclubsandiego.org
CONTACTS
Gordon Clark
gclark@@triclubsandiego.org
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, Thomas Johnson.
Erin Hunter
coaches@triclubsandiego.org
Membership & Renewal $75/year, $60 military (w/active ID). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists 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 John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers: Alexis Barnes, John Hill, Barbara Javor, and Craig Zelent
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Tanja Canter
tanja@leguppersonaltraining.com
Mike Clinch
mclinch@blbikes.com
Mark Palmer
mpalmer@blbikes.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Appareal: Zoca Gear
Ashley Paschall
MZevin@zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Joe Taormino
(908) 247-1145
jtaormino@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
dsprague@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly
akelly@triclubsandiego.org
Brian Wrona
bwrona@triclubsandiego.org
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Swim Director
Rachel Wills
Swim Director, Open Water
Thomas Johnson
(858) 270-1605
Erin Hunter tjohnson@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Track Coach, Spring/Summer
Jim Vance
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Andy Concors
aconcors@triclubsandiego.org
Youth Team Coach
Judi Carbary Web Administrators
JULY 2012 4
John Hill
jhill@triclubsandiego.org
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:45 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: at La Jolla Shores. Location: Movin Shoes, Encinitas.
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
Fee based.
Tuesday 6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:00 PM
Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave.
7:30 PM
Master’s Swim
•
Solana Beach
•
Location: Carlsbad High School,
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Fee based.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:30 PM
Mountain Bike Ride (Advanced), Year round
5:45 PM
Ocean Swim in Carlsbad
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. Location: Tamarack Beach.
•
Location(s): varies, typically Fiesta Island.
6:00 PM
Bike Workout in Cental San Diego, Coached session
6:00 PM
Track Workout at UCSD track, Coached session
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:30 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
Location: UCSD campus. •
Fee based.
Thursday 6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Beginner Open Water Swim
•
Location: Ventura or De Anza Cove in Mission Bay.
6:00 PM
Spin Workout in South Bay
•
Location: Pulse Endurance Sports.
7:30 PM
Master’s Swim
•
Solana Beach
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Fee based.
Friday 6:00 AM First Light Ocean Swim, all levels 6:00 PM
Ocean Swim in La Jolla
•
•
Location: La Jolla Cove.
Location: at La Jolla Cove.
Saturday 7:15 AM Bike Workout, Group ride
Pulse Endurance Sports, Chula Vista.
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
8:00 AM Bike Workout, Group Ride
•
3:00 PM
Contact Judy Carbary, jcarbary@triclubsandiego.org or
Youth Triathlon Workout
•
Andy Concors, aconcors@cox.net for details, Chula Vista.
Crisamar Anunciado Dagohoy Anunciado Grant Barke Marcus Barnes Logan Bass Christopher Benner Shruti Bhakta Ethan Boen Floyd Buen Eric Bundonis Chase Campbell Elise Carlo Haylee Coffey Peter Colvin Trey Cotner Jaclyn Crosby Kevin Dalton Dorothy Daniels Andrew Duffe Amy Engel Jay Essel Alfonso Estrada Markus Feldmann Matthew Focht Cynthia Gibbs Fabian Gonell Eric Hawes Anna Hellickson Paul Hemmerling Jessica Hilleshiem Krista Hirr Mary Anne Hirschenbein Neil Hirschenbein Emily Hoang Christina Holub Alicia Horn Brienne Hranek Brian Hsieh Jay Huang Brian Keller Scott Keough continued on page 22
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
A RUN IN THE PARK, continued MEMBER PROFILE PATRICK NELISSEN Nickname: Dutch Diesel Member since: 2009 blog/website: http://tiny.cc/o1n9fw
Age Group: M45-49 Status: Married. Occupation: Systems Engineer. When not training, I enjoy: A good beer and good food. Favorite Place to Eat: Urge Gastro pub, Rancho Bernardo. Before I became a triathlete: Out of breath when tying my shoelaces ;o) My first triathlon: 2009, reverse sprint in Ramona. Swimming at the end is hard!
people gathered there on any one day, and soon recognized half a dozen who were there daily. One was a man in a red knit cap who sat with his black dog and mumbled. Jeffrey started wearing a waist pack to carry a few dog biscuits that he tossed to the black dog and any other canines among the homeless crowd. The dogs always perked their ears at his approaching footsteps and stood by the path to collect their treats. “Gotta run, folks, gotta run,” he said as he handed out the biscuits. Although the dogs wagged their tails when they received the treats, no one ever spoke a word of thanks. In fact, no one said anything to Jeffrey. One day around Halloween, a scrawny boy with skinny legs joined Jeffrey as he rounded the south end by the homeless group. He struck up a conversation as they jogged. “What’s your name?” the boy asked. Jeffrey told him. “What’s yours?” “Shaquille, like the basketball player.” “How old are you, Shaquille?” “Thirteen.” “Why aren’t you in school?” Shaquille shrugged. “I help people in the park.” Jeffrey didn’t ask what that meant. He didn’t want to hear about drug deals and fencing stolen goods. They reached the east side of the
park where Jeffrey entered the street to return to work. “I’ve got to go back to work, Shaquille. See you around.” As the days shortened and grew cooler in November, Jeffrey continued his routine, often with Shaquille joining him for a few minutes. One overcast day near Thanksgiving, Jeffrey left his office building at lunch for his run, and jerked to a halt as he stepped on the sidewalk. Shaquille and the black dog from the park stood waiting for him. “You gotta help, Jeffrey. Oscar’s owner, Reggie—you know, the guy who wears the red knit cap—is in the hospital, and no one can take care of his dog.” Shaquille handed him the leash. “He left all his belongings in a shopping cart at the park, and someone will steal them. Can you help?” Jeffrey hesitated. What can I do? I don’t know these people. “How did you find me?” “I followed you one day to this building. Will you help? Reggie’s my uncle, and Oscar means everything to him.” “What’s the matter with Reggie?” “Something with his lungs. I’m the only one who looks out for him.” They ran to the south end of the park. Most of the people loitering there were drunk, high, talking to themselves, or otherwise uncommunicative. With an underfed, dirty, and unlicontinued on page 25
Pre/Post event ritual: The standard stuff; check, double-check and triple-check your transition set-up. Favorite event/tri: Vineman Full. The Swim in the Russian river and Bike around the vineyards was really cool. Except the 2nd ascent of chalk-hill ;o) Favorite segment (swim, bike or run): Bike. PR/Best race (or any split time): California 70.3, 5:55. Can’t race without: My sports watch. Most embarrassing or disastrous moment: Putting on a long sleeve cycle jersey in T1 while wet, starting a 10 minute “Houdini straitjacket” scene, and finally asking
Bring in this ad to receive a FREE deep muscle therapy upgrade* DMT uses warming and cooling thermal products to provide deep muscle pain relief from injuries and chronic conditions.
continued on page 7
*Valid only at the Massage Envy Point Loma location through July 10, 2012
JULY 2012 6
Massage Envy Point Loma m, (619) 222-0300 2560 Laning Rd San Diego, CA 92106
TCSD CONVERSATION WITH:
”
Ryan Pallas
“
By Craig Zelent
This month’s interview was one of those times when I had never spoken to the person before the interview. I always look forward to meeting someone new and this new person in my life knocked the cover off the ball. Ryan Pallas is many things and they are all good things. Among other things, Ryan is a son, aabrother, brother,an anIronman Ironmanfinisher, finisher, a TCSD member, a Marine and absolutely an American hero. Craig: What was your athletic background before you got involved in triathlon? Ryan: I grew up playing soccer and baseball until I got to high school. My sophomore year I started with track and field and got involved with the field events (javelin) and ended up getting recruited as a Division I athlete to the Naval Academy to throw javelin for them. I never really swam competitively in my entire life and only did the combat survival swimming at the Naval Academy and during flight school. It was pretty terrible learning to swim against people who were collegiate swimmers and trying to keep up with them on workouts. Needless to say, swimming is, and always will be my least favorite event. I even had a t-shirt made that said, “I can’t swim, but I can TRI.” Craig: What inspired you to become a triathlete? Ryan: I read, “Where Men Win Glory” by Jon Krakauer and it told the story of Pat Tillman and his life in the Army. Pat actually did a half ironman during one of his off seasons in the NFL and I thought to myself, “How hard could it
be?” I was living in North Carolina at the time (roughly November of 2009) and was intending on moving to California in about four months (early part of 2010). So I found a triathlon out in San Diego and signed up for my very first one, known to most as the Superfrog put on by the Navy SEALs. I owned a road bike at the time and that was about it. I signed up in November of 2009 living in North Carolina and moved to California a few short months later and started training for the Superfrog. I didn’t know how big triathlon would be in my life the very next year or how much training actually goes into it. But like I said, if Pat Tillman could do it, so could I and in April of 2010 I finished my very first triathlon.
MEMBER PROFILE, continued people to help me putting on my jersey. Best advice: Always make it YOUR race! My equipment: Wetsuit: Xterra Vortex Bike: Litespeed Saber Running shoes: Brooks Launch Equipment Wish List: Powermeter. Favorite Thing(s) About TCSD: The “GO TRI CLUB” yells from club members on almost any race when wearing the TCSD colors. That makes it impossible to slow-down or give-up!
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
Craig: What happened on May 5, 2010 that changed your life forever? continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
FANTASY To Enter And Learn The Contest Details
CONTEST
Log On To Our Website At www.hi-techbikes.com
Itâ&#x20AC;&#x2122;s like Fantasy Football, but this contest is for Tour de France cycling enthusiasts. Select the winners in each stage of the 2012 Tour de France. YOU CAN ENTER AT ANY TIME. The person who picks the most stage winners can choose which First Place Prize they desire. There are more great prizes for other winning picks.
FIRST PRIZE Your Choice Of Either $2,500 Accessory Package
OR
CONVERSATION, continued Ryan: On May 5, 2010 my very good friend and fellow Marine, Captain Brandon â&#x20AC;&#x153;Bullâ&#x20AC;? Barrett passed away during combat operations in Helmand Province, Afghanistan. It was his second deployment and I got the call early on May 5th that he had passed away. I was living in Pacific Beach about to head into work. I recently finished the Superfrog and had been toying with the idea of doing a full distance Ironman. The decision had been made for me. I signed up for my second triathlon, the full distance Silverman that would take hero. l" Barrettâ&#x20AC;&#x201D;my ul "B n do an Br place in November of Captain 2010 in an effort to raise money for a scholarship I started for Captain Brandon the same week I found out about Bull passing away. I competed in some sprints throughout the summer to stay current in my transitions, but most of my time was spent training for the Ironman. I didnâ&#x20AC;&#x2122;t even have a training plan, I just
JULY 2012 8
knew as a Marine, I had to travel 140.6 miles, and I would not come up short. This was the competition of my life, at least I felt that way. It would be something that would change my life foreverâ&#x20AC;&#x201D;May 5, 2010 would be a day in my life that would have a huge rippling effect for years to come. I would forever be changed. Craig: How did you honor your friend? Ryan: I honored Bull by starting a foundation at the United States Naval Academy. The foundation is still underway and will be fully established once $50,000 dollars has been raised. We have had fundraisers every year since his passing to raise money, but it will be an on-going process for quite awhile I assume, but in my mind, Bull traded all of his tomorrowsâ&#x20AC;&#x201D;the least we (meaning the general population) can do is honor him by raising money in his name. I wanted to do the hardest thing I heard people talk about on the Saturday training rides and throughout the Tri Club, and Silverman was it. 10,000 feet of elevation on the bike and 2,000 more feet on the marathonâ&#x20AC;&#x201D;what better way to honor a
television special when I was seven hero? I think years old with my parents. I jumped up the Ironman disand told my dad, “I’m going to go tance has a disthere!” He laughed and said, “Ok.” I tinct mystery don’t think he believed I was serious, about it that only but about 13 years later I got my the curious and appointment to go in July of 2003 and dedicated dare I would attend. I attended two years undertake and as a of college prior to going to the Marine I figured if Academy and shortly after September I was to go, I 11, 2001 (my freshmen year of colwould go all the lege at The College of New Jersey) way. I spent the when the Towers were destroyed by a better part of seven terrorist attack, I signed up for months training Officer Candidate everyday and probaSchool for the bly overtrained since United States I had no clue what I Marine Corps. My was doing. Bull’s mom and dad were mother, brother, and less than thrilled friends flew in from all that I did that withover the country for out talking to them the race and his mothfirst and I was still er allowed me to wear his dog tag’s durwaiting to hear from ing the race. Upon crossing the finish the Naval Academy— line his mother was there to greet me but I knew without a with my finisher’s medal and I in turn doubt I would serve as a placed the dog tags back around her United States Marine. neck. It was a moment I’ll always Silverma n, 201 0. When my acceptance to remember. I wish I could have done the Academy came I took it more for such a great American, it eats at me every day, but I try to live my life in a way to without blinking an eye, it was a lifelong dream. honor the ultimate sacrifice that he gave me I knew I could get commissioned as a Marine along with every other American in this great from the Academy so I could have the Academy Country—he gave us all the gift of freedom and and my dream of being a Marine but it would take four more years of college. I was the luckihe paid with his life. It was the race of my life and it was the last est guy alive. I have had the job I loved since race I competed in and it went flawlessly—fin- the age of 20—not many people twice my age ished second in my age group in 12:24:29. Bull can say that. I count my blessings every day. No was with me that day, I didn’t cramp once, feel one in my family is in the military, my grandfanauseous, or get stomach cramps—it almost ther did his two years of service during World War II, like most grandfathers I think, but my seemed surreal. dad is an engineer, mother is a hairstylist, and Craig: How can people support the Foundation? my brother is an engineer. I am really the only Ryan: If people would like to donate they can one in my family in the military and I wouldn’t write a check to: USNA Foundation, 25 Maryland have it any other way. In my eyes, I can protect Ave., Annapolis, MD 21401, Attn: Capt. Ed those people and those things I love the most. Wallace. (Please make checks payable to “USNA I don’t want my brother doing this—he’s Foundation” in the “for” line of the check put watched over me my whole life, it’s time for me Captain Brandon A. Barrett) to return the favor. Craig: : Why did you decide to join the Navy? Craig: What were the greatest lessons you Ryan: I joined the Navy by getting accepted to learned while at the Naval Academy? the United States Naval Academy. I saw an A&E continued on page 10
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101, Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons or Cory Osth 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 Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 11
LARGE FORMA FORMAT MA AT GRAPHIC SOL SOLUTIONS UTIONS
CONVERSATION: continued Ryan: The greatest lesson I learned was that good things happen if you work hard and never give up. It wasn’t easy, I’m not the greatest when it comes to academics, but I knew that they would have to drag me out of the Academy as my heart stopped pumping because I wouldn’t quit. I served with the best this Country had to offer—men and women who were Division I athletes with full rides to Harvard, Yale, and any other top 10 university in this Country and they said, “No thank you. I’m going to serve my Country.” They turned down full scholarships at schools most kids our age would kill to get into, and why did they do it? When a nation was on its knees, they answered the call. I was in awe of the people I served with at school, and I still am every day. I guess it’s inspiring to work with people you consider heroes. I walk with heroes every day. Like I said before, I’m the luckiest guy alive. We all signed up post 9/11 which meant only one thing for certain—we would all go to combat.
Ryan: I deployed once from July 2011 until February 2012. I was stationed at Camp
10
619·987·8822 6 19·987·8822 thomas@mpagraphics.com thomas@mpagraphics.com
TENTS BANNERS TENTS BANNE ERS FLAGS FLAGS INFLATABLE INFLA ATA ABLE STRUCTURES STRUCTURES URES TABLE ABLE COVERS COVERS TA SIGNAGE VEHICLE GRAPHICS PHICS HARD SIGN SIGNA GE DESIGN & CONSULTING CONSUL LT TING SERVICES SERVICES
Craig: How many times have you deployed and what is a typical day or week like for you when you are deployed and how much do you work?
JULY 2012
Thomas T homas Johnson John
Leatherneck, Afghanistan as a CH-53E helicopter pilot. For anyone who has done the Cove or Shores swims or the summer Aquathons, we are the huge helicopter that flies over Torrey Pines all the time. The 100’ long helicopter with a huge rotor on top. The typical work week advertisement on deployment is 12 hours on 12 hours off, but it gets elongated into more like 14 or 16 hours. There are no Saturdays or Sundays on deployment, every day is Monday there and there are no weekends. In the life of a helicopter squadron we have flights out 24 hours a day which requires constant planning and maintenance. Our Squadron is in direct support of the men and women on the ground—and if they don’t sleep we don’t sleep. They need supplies, we fly them out. They need a ride, we pick them up—it’s that easy. Even though you don’t fly every day if you aren’t flying, then you are planning for your next flight the following day or your next mission. I’d say roughly we work 100+ hour work weeks for seven months straight. Not only is it physically exhausting—mentally it takes its toll. To put it into perspective, the men and women on the ground work 16-20 hour days for seven months. We have it much easier than they do—I count my blessings. Craig: Not that there is very much of it when
you are deployed, but what do you do with your spare time? Ryan: In my spare time when I had the energy I’d crossfit. I think it serves the purpose of maintaining, or try to maintain some sort of fitness level. They have no pools there, and the roads are not the greatest and there aren’t traffic laws, so you have guys who barely know how to drive on the roads—would you go for a run? They have some stationary bikes and rowers, but that’s about it. I jumped rope a lot and working out became an outlet for stress. I’d say I was in pretty bad shape coming home. People do own mountain bikes and hybrid road bikes over there and ride to and from work (about four miles each way) and that keeps people in fairly decent shape—but not
where I always run when I’m home—and it was hard sometimes not to get homesick. The first thing I did when I got home was throw on my shoes and sprinted down the boardwalk. I didn’t make it far, but I knew, I was alive and free, and for that I am forever grateful. I successfully executed the greatest race of my life—it wasn’t an Ironman, it was surviving seven
SPONSORS OF TCSD APPAREL & EQUIPMENT
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page.
months of combat operations. Craig: Regarding military service, what would you like civilians to be aware of that they might not know? Ryan: Your support means so much to us. The letters, the signs, the facebook posts about races you did for a friend ring Freedom, du En n io who is deployed—it at er t of Op w at the Half -53E in suppor fle CH y at ht th ig g m fla means the world to e e with th R above)Th aircrew flying y M e) ov . Ab know we are on your Afghanistan. the Fall of 2011 ampionships in Ch ld minds even though we are thousands of miles or W an m Iron anything as compared to away from home. Don’t think your support doestraining for an actual race back in San Diego. n’t mean anything to us. I can’t tell you how Also, throughout the deployment you are many strangers have extended a hand to shake focused most about getting everyone home and just said “Thank You.” It gets emotional alive, working out quickly falls off your scope sometimes. I don’t feel like I am anyone speand due to cumulative fatigue you become men- cial—I work with heroes, but I am not one. tally exhausted. Your job isn’t to come back in When someone comes up to me I wish they Ironman shape—your job is to successfully keep could see the people I work with, the real everyone alive and execute the mission given to heroes. The men and women who have been you by higher headquarters. You work out when deployed five times in five years away from famyou can, and when you do it’s not always the ily and friends in harm’s way. It’s hard to explain greatest workout, but it’s time to reflect and to them you work every day with the best this think about home. When I would run over there country has to offer. Not only are they the I would picture the Pacific Beach Boardwalk continued on page 12
Garmin www.garmin.com
LifeProof www.LifeLProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Pear Sports http://pearsports.com/
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION: continued SPONSORS OF TCSD
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% discount CODE: Available on TCSD Member Discount web page.
Speedplay (800) 468-6694 www.speedplay.com/
Timex (800) 448-4639 www.timexironman.com
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500 continued on page 15
JULY 2012 12
best—they do it with humility and quiet confidence. You won’t find a better group of individuals. I wish the good stories were reported in the news as much as the bad ones that make the headlines. Bottom line, your support means everything to us. Thank you. Also, next time you ride the 101 in the sun on a Saturday for the TCSD group ride, look around, there are no road side bombs, terrorists, gangs, or snipers waiting for you. I think sometimes people take that for granted. We as Americans live in the greatest Country in the world—I can’t emphasize that enough. There are horrific places in the world. San Diego is not one of them. Craig: What is the Recovery Flight? Ryan: Tough subject to discuss without getting worked up emotionally. A Recovery Flight or “HERO” flight is when we as helicopter pilots fly to an austere environment—either a forward operating base or somewhere in the middle of Afghanistan on some dirt road and pick up a fallen service member who gave the ultimate sacrifice. I was privileged enough to be able to successfully execute this honorable service twice in combat, and I will never be the same. However much I wish I never had to fulfill this duty, it was a distinct honor I will never forget. I felt it a great honor to do this deed, but I will tell you it is the hardest thing I’ve ever done in my lifetime. You see the broken bodies brought in by other service members, the brothers and sisters they served with in combat, and you can’t help but feel an overwhelming emotion that brings tears to your eyes. That is someone’s son, brother, sister, daughter, niece, nephew, and spouse. You have to get them back to the main airbase in order to be flown back to the United States. This is something the military takes very seriously. We do not, I repeat, we do not take this lightly and they get full honors even if in the a dusty field in Afghanistan, and by full honors I mean there are certain procedures for loading and unloading a HERO onto an aircraft, and it doesn’t matter if there are bullets flying around, the military does not and will not ever compromise this standard. I’ll never forget the flights I did while in Afghanistan. Even now it brings up a wave of emotion, but I
did my part and that gives me peace of mind. I brought them home as quickly as possible—to their loved ones. It’s something I take great pride in. Craig: What is your favorite benefit of membership in the TCSD? Ryan: TCSD has some of the best people I’ve ever met, Tracy Cohen, Tomas Majek, Nathan Boward, Cathleen and Chris Stafford, and who doesn’t love Trent and Maggie Sakamoto? I’ve been very blessed to have met these fine people. I can’t put into words the amount of inspiration these people have given me by going through life with a “can do” attitude and a smile. It gives me the motivation to keep doing what I do. It makes life that much easier— these people cherish every day they have, and for that I am grateful. Craig: What are your future goals? Ryan: My lifetime goal is to serve my country in the United States Marine Corps—make it a lifetime career. Triathlon has influenced my life, but my life is the Marine Corps. The good, the bad, I’ll take it all. It’s like a marriage—you have to be willing to accept all of the USMC in order to thrive I believe. I have no illusions that my line of work is hard and takes certain sacrifices, but in my eyes it’s an easy choice. It’s black and white, I love my country, love what I do, why would I give that up? Triathlon and endurance sports have a certain mystery and draw about them—how far can I go? I realized on deployment I no longer have to prove myself to anyone or anything—only to myself. If I never step foot back into the arena of triathlon I will look back on it with fond memories and know it shaped me for my future and helped me successfully negotiate seven months of combat operations—want to talk about a long endurance race? Mental fatigue? You got it, go to combat. It was the hardest thing I’ve ever done. I toy with the ideas of doing Badwater, Ultraman, or Leadville in the future—but I know it’s just a matter of mentally preparing yourself and putting in the training. I will tell you, though, at the forefront of my priorities is to be a United States Marine. Always has been, always will be. The idea of continued on page 25
Olympic Distance Triathlon - 1.5K Swim, 40K Bike, 10K Run Olympic Distance Duathlon - 5K Run, 40K Bike, 10K Run Separate Kids Race 15 MINUTES FR ROM DOWNTOWN SAN DIEGO
SWI WIM
BI IKE
The swim takes place in San Diego Bay at BaysidePark in Chula Vista. The swim is a one--lap swim.
The bike course is a challenging and scenic ride that weaves its way through Chula Vista along a scenic, rolling course ending at Salt Creek Recreation Center in Eastlake, Chula Vista.
RUN The run begins on wide trails overlooking Otay Lakes. It continues into the Olympic Training Center and finishes at Salt Creek Recreation Ceter. *Run has some rolling hills
WWW.CHULAVISTACHALLENGE.COM
Race Entry Fees: $120 Individual Duathlon $130 Individual Triathlon $175 Relay
Regiis st ster at Pullse Endurrance Sports to avoid regiis sttration fees VOLUNTEERS NEEDED
Beneficiaries:
13
RACE REPORT: Boise 70.3 JOHN HILL Group: M40-44 Date: March 30, 2012 Location: Boise, ID I’ve entered the Ironman Lottery each year for the past eight years or so. After the first few years it’s a bit like sitting at a slot machine in Las Vegas – “I’ve pumped this many quarters into the machine, I’m not going to stop now and lose everything.” Truthfully, I really didn’t want to do an Ironman this year. I find the increased time commitment to train for a race that long really difficult to accommodate. And I had just finished doing Ironman Coeur d’Alene last June. I was looking forward to a year of short sprint races. My plans were upended when I found out I had indeed received a Lottery slot to the 2012 Ironman World Championships. This should have been great news but instead I couldn’t help think that everything I wanted to do this year would have to be changed. One of the first changes was finding a qualifying race of
JULY 2012 14
half Ironman distance or longer that I could use to validate my entry. I had a busy summer planned already, and with the extra training time added into the mix, I really didn’t have any good time to add a race. So I looked for an early summer race that would have an interesting course, but not be terribly difficult. I narrowed the choices down to Kansas, Boise or a new half distance race in San Jose. I chose Boise because the noon start time sounded interesting and would make flying out the day before less of a problem. Boise, Idaho is really a beautiful town. I can’t say I know that much about the entire city since my trip lasted less than 48 hours but what I saw in downtown Boise was really nice. With a population of 250,000 it’s not very big. There are many restaurants in downtown within walking distance, but not much else. All the buildings look relatively new and really clean. The Grove Hotel, where I stayed, is centrally located right across the street from the bike transition and finishline. Room prices were reasonable considering the convenience. Besides having a noon start time, Boise 70.3 is unique in that it’s a point to point race. The start takes place about 12 miles outside of town at Luck Peak reservoir. The bike transition and fin-
ishline are in the middle of downtown Boise. © Finisher Pix I arrived at noon on Friday with my bike on Southwest airlines. The airport is very close to town so I was able to rent a car, check into the hotel, and assemble my bike by 2pm. The weather was sunny and warm as I walked next door to register for the race. I was nervous about finishing my pre-race preparations so I quickly went back to the hotel and loaded my bike in the rental car. While it isn’t technically required to rack your bike the day before, almost everyone does it. The forecast for Saturday was rain, but since the sun was out and it was warm I wasn’t too worried about anything except wet roads. I arrived at the race start to rack my bike about 3pm. At the reservoir there’s a boat ramp and two parking lots – and that’s about it. I had brought quite a few shopping bags to wrap rain. around my seat and handlebars. Fortunately I Dealing with nature, cold and misting brought tape because it was quite windy. I had on a t-shirt as the clouds came in and soon it there to wake me up at 6am. When I woke up it was obvious that the started to rain. But it wasn’t cold. The rain was a mixed blessing – I hoped that the bad weath- streets were wet from rain, but the clouds dider had arrived early and would blow over before n’t look that bad and I saw people across the street in shorts and sweatshirts dropping off the race started the next day. I arrived back at the hotel about 5pm and the their transition bags. The busses hired to take rain had stopped. I had dinner, watched a the athletes and spectators to the race start movie on TV, and went to sleep excited that I didn’t start running until 9:15am but I still didn’t have to get up early. In fact, I could thought it would be good to go down and wait sleep in the next day since my kids wouldn’t be continued on page 16
SPONSORS OF TCSD
Zoot Sports www.zootsports.com
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
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.
- Get coached real-time. - Free training plans from the pros. - Easy heart rate based training. - Track and share progress.
What Pushes You.
Training Intelligence.
Pear Square One
© 2012 Pear Sports LLC. All rights reserved.
pearsports.com
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
RACE REPORT: Boise 70.3, 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.
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.
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package. continued on page 18
JULY 2012 16
in the bus line around 8:30am. Even though I tend to overpack my race gear, with two transition areas and a 45 minute bus ride, I tried to take the bare minimum. That included a long sleeve shirt, sweatshirt, and sweatpants. After I boarded the bus I could see raindrops on the windshield. But the rain wasn’t hard, and the temperature on the bus was quite warm. It didn’t really worry me that the busses had left about 30 minutes early and that I would arrive at the starting line three hours before my scheduled start. Everything seemed great until we arrived at the reservoir and stepped off the bus. The wind was gusting and in the open parking lot the temperature seemed significantly colder than the predicted 60 degrees. In fact it was closer to 45 degrees. At first this isn’t a problem. But standing in the open, with no place to go for shelter, the atmosphere went from anxious to miserable. There were two Ryder trucks in the parking lot that would transport our morning gear back to the finish. I quickly found a spot on the downwind side of the truck and started to wait it out. It was a bit like the penguins at the South Pole that huddle around each other for warmth. All the racers were arranged around the trucks, dumpsters, portapotties – anything that blocked the wind. And we waited. After standing for an hour while my core temperature slowly dropped the rain started to fall. It wasn’t a hard rain, but it was wet. At this point I was desperate so I would wait in line at the portapottie just so I could have five minutes without wind and rain. I just stood inside until I thought I had outlived my welcome. Then I went back to the downwind side of the truck and thought about how long I
should wait until the next trip to the bathroom. About 11:00am I was miserable but realized I hadn’t put on my wetsuit yet. I thought that would keep in the heat and make the last 90 minutes bearable. Putting on my wetsuit helped, but the thin neoprene on top let through a surprising amount of cold air. So I put on my long sleeve shirt and sweatshirt on top of my wetsuit. And I waited. If I could have waived my hand and had a team car drive up to give me a ride back to the hotel like they do when you drop out of the Tour de France I would have done that. I had no way to get back except by starting and race. The announcer then said they had an important race announcement in five minutes. There was lots of speculation that the swim would be canceled. The reservoir water temperature was about 57 degrees. With everyone’s lowered body temperature I was nervous about making it through the swim without getting too cold to continue. The announcer came back and said the bike ride had been shorted from 56 miles to 15 miles, but the swim would occur as planned. This disappointed a lot of people. At that point I didn’t care. I was already wet and cold and thought three hours on the bike wouldn’t help that situation. Between the wet roads, high winds, and snow on some of the roads (apparently), that really was the right choice. But why not cancel the bike altogether? Being a point to point race that was probably the © Finisher Pix only way for everyone to get their bikes back to town. At 12:15pm the first pro waves finally started (about 15 minutes late). They compressed the time between waves so people didn’t wait in the water long before the start. As I walked down the boat ramp I saw people coming out of the water after only a few minutes and head to the warming tent –
dropping out a few minutes after starting the race. When my feet hit the water it didn’t feel that bad. It was warmer than the air temperature. It was cold, but not painfully cold. The horn blew and I was off. The water in the reservoir felt particularly clean and refreshing. I knew I wasn’t swimming very fast, but after a few minutes I stopped worrying about not finishing the swim. I counted the buoys as I swam by and before I knew it, the dock was in sight. I was cold but I had made it out of the water and was ready for the short bike ride back into town. My hands were numb and I fumbled with my bike shoes and arm warmers for quite a while before I grabbed my bike to exit transition. As I rode across the top of the dam and looked at the long downhill ahead of me I became nervous about the wet roads and narrow bike lane. And cold hands make braking just that much more difficult. © Finisher Pix I didn’t try to go very fast at this point. I didn’t want someone to ride up behind me and hit me as I passed people so I stayed to the right on the downhill. Normally this would be fine. But the course is odd on this first stretch because the bike lane is on the left side of the road so when you’re on the right side of the bike lane there are cars coming at you from the opposite direction a few inches away. After the downhill portion of the bike course was finished the weather seemed to clear a bit and it was an easy ten miles back into town. I did see one age group athlete do the bike in full wetsuit. Later I learned a few of the pros did that as well. I’m not sure it was absolutely necessary due to temperature, but it probably saved time in transition not having to fumble around in the cold to strip the wetsuit and put on arm warmers or a jacket. Since I really just wanted to finish this race without hurting myself or pulling any muscles, I was glad to start the run after only 15 miles on the bike. I was still cold and numb after transitioning from the bike, but it was obvious at that point that the air temperature was warmer and the rain was gone. My goal was to finish the race and be able to start training for Hawaii again the next day so I spent the first lap on the run well in control and
Like us on Facebook for a chance to win a DeSoto wetsuit!
mhs-works. com 619.756.3756 CA LIC 940782
continued on page 26
WWW.TRICLUBSANDIEGO.ORG
17
SPONSORS OF TCSD
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
NUTRITION
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
My 1st Triathlon, NYC Nautica Triathlon spare, but ALEXIS BARNES Power Bar www.PowerBar.com
PROFESSIONAL SERVICES
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com continued on page 19
JULY 2012 18
Group: F30-44 Date: March 30, 2006 Location: New York City, NY It was early. Garbage from the previous night lined the streets and the rats were out in full force, gathering their day’s meal from the bags before the steam and stench of a New York summer became too much even for them. My husband and I were headed to the 79th Street boat basin on the West Side Highway, and we were booking. At 3am, the streets were empty, and we were able to zip along, probably the only time I can remember it not taking forever to get Uptown. As we approached the basin, I saw the floodlights and the masses of people. The knot in my stomach grew a little tighter and my knees got a little shakier. My husband dropped me off to find parking, and I stood, completely transfixed by the scene in front of me. There were hundreds of athletes; some were fit and trim with not an ounce of fat, others had a bit of fat to
we were all huddled around the man with the bull horn for one reason: toget our last-minute instructions for the 2006 Nautica New York City Triathlon. The race was still on the small side then, and I chose it for my first triathlon because a) it was in my backyard (I was living in Brooklyn at the time; and b) because I’d just spent $1,500 I didn’t have on a bike, and I figured I’d better get some use out of it. As the sun slowly started to peek out from the clouds, I got my body marked and somehow managed to remember where I had racked my bike the night before. I checked out the girl next to me to see how she was setting up her transition area. Did I bring my body glide? Where are my goggles? What happened to my race belt? My nerves were taking over. A deep breath and a trip to the bathroom
I cruised into T2. No flying dismounts for me later, I pulled it together, got my transition area set and made the 20-block walk to the swim after my 1:41:33 bike ride. A quick T2 and I was start. I was trying to mentally picture how my slogging my way across 72nd Street toward Central Park. The race would go when Emma Snowsill, cheers from the Becky Lavelle and Karen Smyers ran crowd were just by. I lost it. I couldn’t believe I was what I needed. I competing in the same race as them. was tired. I was I wanted to touch them, to see if I hot. And I had could capture some of their success, to pee. I some of their calmness and confistopped at dence. every aid staI watched Emma, Becky and Karen tion I came to – plunge into the water and waited for sometimes not my wave. It was an in-water start, because I needand as soon as the Hudson River ed aid, but seeped through my wetsuit, I hyperbecause I ventilated. I was going to die before needed an the race even started. A competitor excuse to stop. next to me was freaking out more than “Keep going,” I was. I grabbed her hand and held it the crowd until the gun went off. The current yelled. “Dig was so fast, you barely had to stroke deep.” I had and, before I knew it, I was at the end, dug as deep as reaching for a hand to I could. My help me up the ramp. salt tablets I jogged into T1 had melted in my and hit the bike, litpocket. I was pretty sure erally. I was so dizzy I’d lost a toenail, and from the 20:34 swim grandma dynamite had just that I fell into my passed me. bike trying to get But I was only a mile my wetsuit off. from the finish, a mile from Eight minutes later officially being a triathlete (yes, it took me and, most importantly, a that long), I was mile from being done. I on the bike and sucked it up. I tried not to pedaling up the think about the cramps in my hilly, tree-lined legs or the sweat stinging my course into the eyes. There was a mob of Bronx. I came out people waiting for me – my of the water in husband, friends, and people 50th place in my I met along the course. age group (30It took me 3:43:16 to fin34), but now I ish, but the exhilaration of was getting crossing the finish line, of havpassed… and ing that medal hung around my passed… and Feels just like yesterday, finish line 2006 NYC Tri. neck and of watching scores of passed. It was other racers cross the line – only my third or fourth time on the bike. Cadence meant nothing to me, and I couldn’t get com- some smiling, some crying, most just relieved – fortable in the aero bars. I wanted off. One hour was the day that I knew triathlon was the sport for me. I haven’t stopped racing since. and forty minutes later, I was.
SPONSORS OF TCSD
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
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page. continued on page 21
WWW.TRICLUBSANDIEGO.ORG 19
COACH’S CORNER:
3
The
Courtesy of Power Bar
Principles of Sports Nutrition • Stay hydrated. • Provide fuel for your muscles. • Promote optimal recovery after exercise
Apply these principles correctly and you can consistently maximize the gains from your training and compete at your best.
1
HYDRATION
During exercise, you lose fluid and electrolytes as you sweat:
The key electrolyte is sodium. ■ If you don’t replace both fluid and sodium during exercise, you can become dehydrated. The single largest contributor to fatigue during exercise is dehydration caused by fluid and sodium losses: ■
■
■
Inadequate fluid and sodium make your heart work harder and make exercise much more difficult. Dehydration also impairs concentration and the ability to make tactical decisions.
Complicating matters is that thirst alone is not a good indicator of your hydration needs during exercise. ■
Drink before you are thirsty.
Losing over 2% of your body weight due to fluid loss during exercise means you are dehydrated and your performance has already been hampered: ■ ■
A 2% loss is just 3 lbs for a 150-lb athlete. It is common to lose this much fluid, or more, during a workout or competition.
Consuming too much fluid during exercise leads to overhydration, or hyponatremia, which also impairs performance and can have serious health consequences. Stay within your hydration zone during exercise: Avoid gaining weight during exercise due to over consuming fluid. ■ Don’t lose any more than 2% of your body weight due to fluid loss. Fortunately, dehydration and overhydration can be avoided or minimized by sticking to a disciplined hydration plan. ■
w w .d e
JULY 2012 20
port .co
2
FUELING ■
■
■
■
■
Carbohydrates are the primary fuel for
most types of exercise. 60–90 minutes of endurance training or a few hours in the weight room can seriously deplete carbohydrate muscle fuel stores. If your diet is too low in carbs, your workouts and performance will suffer. Starting exercise with full carbohydrate stores can delay the onset of fatigue and help you train and compete more effectively. The more intense your training or competition, the higher your daily carbohydrate intake should be in the suggested range of 2.3–4.5 grams of carbs per lb (5–10 g/kg) body weight daily.
HITTING THE WALL ■
■
■
Avoid running out of muscle fuel during workouts and competitions: ■
■ ■
There are two forms of carbohydrate in your body: ■ ■
Start training sessions and competitions fully fueled. Refuel as needed during exercise. Replenish glycogen stores after exercise.
Restricted-carb diets are NOT appropriate for athletes!
Glucose, which circulates in the bloodstream Glycogen, which is bundles of glucose stored in the liver and muscles
When you’re fully loaded with carbs, you have: ■ About 40 calories of glucose in the bloodstream ■ About 1,900 calories stored as glycogen in the muscle, plus liver glycogen.
SPONSORS OF TCSD
When you run out of muscle glycogen stores, you rely on your small reserves of liver glycogen to maintain blood glucose levels. After liver glycogen stores are used up, blood sugar level drops and you are forced to either slow way down or stop. In some sports, this is called “hitting the wall” or “bonking.”
Evolve Physical Therapy + Advanced Wellness 11468 Sorrento Valley Rd. San Diego, CA 92121 (858) 457-3545 www.kgpt.com
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
3
RECOVERY ■
■
■ Workouts and competitions deplete your glycogen stores. Muscle tissue gets damaged as you train and compete, and requires repair. Your muscles also are being stimulated to
continued on page 23
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.
Massage Envy of Point Loma 2560 Laning Rd., A103 Point Loma, CA 92106 (619) 222-0300 www.MessageEnvy.com Discount: Refer to Club’s website.
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
WWW.TRICLUBSANDIEGO.ORG 21
Amirreza Khajehnasiri Ryan Krasner Jaime Krause Kevin Lang Mathias Leblanc Dae Lee Chris Lew Lauren Madaffari Lynn Martin Mark Michael Christina Michael Gary Mishler Eric Moosburger Natalie Morgan Chris Nelson Michael Nguyen Carolyn Nutovic Becky Oates Tim O’Leary Judith Paquette Brent Patterson Aaron Peck Iana Quesnell Dorian Reed Terra Seyhun Serdar Seyhun John Sheridan Elizabeth Shoemaker Marc Sosnowski Trevor Splettstoesser Cuellar Tiffany Eric Turner Shana Van Namen Chayito Veliz David Whisenhunt Paul Wilkins Georgios Zamanakos
Kids get ready for your
Our USA Triathlon Certified Coaches will prepare your child for everything they need to know and do for their Splash & Dash event.
San Diego Kids Splash & Check in: 2:45pm. Bring photo ID & Youth USAT Membership Card Location: South Shores Park, Mission Bay, San Diego Registration: Register by September 12, use http://tiny.cc/yx6agw HedchdgZY Wn
SHOW OFF YOUR TCSD
Spirt!
What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items "IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
")+2!- 9/'! www.BikramYogaRB.com
22
Dash Pre-Event Clinic
Date: Sept. 15, 2012, 3-5pm
New students, please arrive at leaset 15 minutes early for registration and orientation.
JULY 2012
beach party
2ANCHO "ERNARDO
16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
NEW MEMBERS, cont.
COACH’S CORNER, continued ■
■
■ ■ ■
adapt to your training workload. Recovery involves reloading carbohydrate fuel stores, repairing and building new muscle tissue, and rehydrating. Recovery doesn’t start after exercise until you provide your body with the nutritional components that it needs: Carbohydrates Protein Fluids and sodium
Promote rapid recovery after exercise—as soon as possible after training or competing (within 30–60 minutes), consume: ■ ■
■
Carbohydrates for glycogen restoration. Protein for repairing damaged muscle tissue and for building new muscle tissue as an adaptation to training workload. Fluids and sodium for rehydration.
WWW.TRICLUBSANDIEGO.ORG 23
A RUN IN THE PARK, continued censed dog in tow, he took custody of the shopping cart crammed with grimy, smelly clothes and a blanket. Jeffrey had no idea what to do next. He looked around, as if the bushes would spring forth with a revelation. Instead, a band of four hoodlums dressed in black and wearing red bandannas emerged from the brush with purposeful strides, heading towards him. Seeing them, Shaquille ran away as fast as his bony legs could carry him. The hair on Jeffrey’s arms rose with goose bumps. I’ve got nothing on me to steal except my Ironman watch, my cell phone, the key card to my office, and a few dog biscuits. Summoning courage, he stood tall and squared his shoulders. When he saw two of the thugs brandish knives, instinct told him to flee, but he didn’t know if he could outrun four teenage boys. He raised his hands as if to signal them to stop. “What do you fellows want? An old, homeless man’s belongings in a shopping cart?” “What you got in that bag on your waist?” the tallest thug asked. Jeffrey unzipped the pack, removed several dog biscuits, and fed them to Oscar who crunched them while wagging his tail. “That’s it. Dog treats.” As Jeffrey tried to think of something else to say or a way to
JULY 2012 24
escape, he sensed movement behind him. He glanced sideways at six or seven homeless men converging in a semi-circle like a phalanx from a rag-tag squad of unarmed soldiers. They closed the gap behind him as the four gang-bangers moved forward. The leader pointed to Jeffrey’s feet. “I want your shoes.” “What?” Jeffrey had no intention of giving up his new, hundreddollar running shoes, especially in the cold weather. “I said take off your f*#^ing shoes, man, and give them to me.” He stepped forward, knife poised. Oscar growled and bared his teeth as he lunged to attack the thug. Jeffrey slackened his grip on the leash, allowing the dog a few more inches. At the same moment, the group of homeless men behind Jeffrey started hurling curses at the teenage hoods. Moments later someone hurled an empty bottle at the gang members. Within seconds, the men commenced firing a barrage of missiles—bottles, fallen tree branches, old boots, a broken radio, and other hard objects they had collected in their carts. Just after the onslaught began, Shaquille sprinted back to the park with four men who wore gray uniforms with the name of a shipping company stenciled in back. Upon their arrival the thugs scattered, but not before two of the workmen tackled a pair of the gang members. Shaquille chased the tall gang leader. Afraid the
larger teen would hurt Shaquille, Jeffrey sprinted after them until together they tackled the hood. “You’re in deep s#^*, Willie,” Shaquille yelled at the larger youth who scrambled to his feet and ran from the park. “Willie’s my cousin,” he told Jeffrey. “The big guy in the uniform is my brother. He works in the warehouse across the street. He’ll make Willie pay for this.” Oscar stood nearby, apparently waiting for Jeffrey. “Come on, Oscar, let’s see what we can do,” Jeffrey said. He and Shaquille returned to the place where the homeless gathered, and he thanked them for their support. The motley group of men and women nodded and said only a few words, but their smiles spoke volumes. The men from the shipping company told Jeffrey that Willie and his gang wouldn’t cause any more problems. They wheeled Reggie’s cart to store it at the warehouse. When the ruckus subsided and the homeless returned to lounging on the park benches, Jeffrey stood aside with Shaquille. He took a deep breath and looked at his watch. “My lunch break is over. I’ve got to return to work.” He looked at the dog. “What am I going to do with Oscar?” “Can you keep him until Reggie’s better?” Jeffrey shrugged. “I suppose, but I can’t take him to my office.” “We can meet you at your door when you leave today. If you take care of him at night, we can watch him during the day.” Shaquille pleaded with his big, brown eyes. “The people who hang out in the park really like you. They talk about you every day, wondering if you’ll run by. They like it when you say, ‘Gotta run, folks, gotta run.’ You’re the only person except the cops who talks to them. Since we’re all friends now, I’m asking you this favor.” Jeffrey smiled and rubbed Shaquille’s head. “You know, this is turning out to be the best day on my new job. I’m supposed to help people with their financial problems. I guess this counts. We’ll work out something with Oscar. Meet me at five?” Shaquille’s grin lit up the cloudy day for Jeffrey. Maybe this is why I run–maybe it’s part of my job. With extra lightness in his step, Jeffrey finished jogging the loop and headed back to the corporate world.
A FitForPower Session is one of the most cost effective ways to
improve performance, comfort and prevent injury!
San Diego’s only Retül bike fitting facility utilizing 3D Motion Capture, Retül Zin (hand held digitizer) along with CompuTrainer’s SpinScan pedal stroke analysis software. Road
Mountain
TT
Tr i a t h l o n
CX
CONVERSATION: continued pushing myself in a physical arena such as an organized race falls a distant short to the hardships I faced while in Afghanistan. I will tell you in my line of work there are many people who have it much harder than myself—and I make no illusions about it. I am lucky to have the job I do and support the grunts on the ground. I would trade everything, the job I have as a CH-53E Pilot, and everything I’ve worked for as long as I maintain the title of United States Marine. You can call yourself an Ironman, and I will applaud anyone who has crossed the line finishing 140.6, however I will tell you it falls a distant second to those men and women who raise their hands and answer the nation’s call saying, “Here I am, send me.”
FitForPower: The most comprehensive bike fit available! Visit www.PedPowerPerformLab.com
858.270.1605 dean@PedPowerPerformLab.com Call or email today to set up your FitForPower Session.
Sale Brand of the month: Synergy and HUUB Wetsuits
15% off valid until 7.31.12
Craig: Ryan, thank you so much for sharing your story. It has been an continued on page 26
WWW.TRICLUBSANDIEGO.ORG 25
CONVERSATION: continued absolute pleasure getting to know you. You are humble beyond words. Trust me, dude. You are an American hero! Thank you for your service to our country and the world. The Tri Club members will keep you in our prayers. Craig Zelent is sponsored by PowerBar, www.wetsuitrental.com and B&L Bike Shop. Craig is also a USA Triathlon Level 1 Certified Coach and can be reached at (760) 214-0055 or tricraigz@yahoo.com
RACE REPORT: Boise 70.3, continued very comfortable. The run takes place along the river that runs through downtown Boise. It might just be the nicest run course I’ve seen. The trail is shaded by trees almost the entire way. But you have a great view of the river most of the time. There are no long straight sections where you run and seem to go nowhere. The trail winds along one side, then you cross the river and run back along the other side. By the time I started the second lap I felt good, didn’t have any worrisome aches or pains, and was able to increase my speed a bit without any problems. Even with the bad weather there were lots of people lining the finish area cheering. As I crossed the finishline I had completely forgotten about how badly the day had started and was excited to get my qualifying race completed. However, it was getting late in the afternoon and I had a morning flight so I had to collect all my gear and pack my bike before I could relax. There’s a true, but still overused, expression that the difficult part of an Ironman is getting to the starting line. It was certainly true in this case.
treats men and w omen of all P Paul aul Gamache, Gamache, L.Ac. L.Ac. treats women complaints, and is one of ages for fo or a variety variety of complaints, acupunc turists that that regularly regularly treats only a ffew e ew acupuncturists acu treats children, gently gently and eff ffe ectively. children, effectively.
Get Get back to to Training Training Get Get back to to Living Acupuncture Acupuncture A ctive R Active Release (ART) elease Techniques Techniques e (ART ) TTraditional raditional Chinese M edicine Medicine P roprioceptive Neuromuscular Neuromuscular Facilitation Facilitation Proprioceptive R ehabilitative Exercises Exercises Rehabilitative P ostural C orrection Therapy Therapy Postural Correction Herbal Medicine Medicine Herbal Nutritional Support Support Nutritional
ARTICLES WANTED! Share your race report or your next TCSD outing. We are always looking for race reports. Share your latest experince, your first or 500th race. No two races are the same. Stories need not be just of triathlon, can inlude running, cylcing and/or whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. 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 four for contact info.
JULY 2012 26
7855 Fay Avenue Ste 290 La Jolla CA 92037
27
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 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
■
■
McKenzie Method
■
Cumulative Trauma Disorders
Strength and Conditioning Programs
■
■
Active Release Techniques
■
Women’s Health
■
■
Pelvic Floor Dysfunctions
■
■
Biofeedback
®
Functional Flexibility Programs
Customized Online Exercise Program
(858) 452-0282 www.functinsmart.com
Ask for the special TCSD rate for our Active Release Techniques® Services