INSIDE THIS ISSUE
JULY 2013
7134 TCSD Events TCSD Contacts Board Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
N JULY CLUB MEETING Special Guest:
LYNNE COX World record holer, long distance open water swimmer (cold water specialist) and author. Her latest book Open Water Swimming Manual is hot off the press Thursday, July 31st 5-8pm Location: Rehab United - Kearny Mesa 3959 Ruffin Road Suite J San Diego, CA 92123 map: http://tiny.cc/zo9dzw
Refer to the Club’s website for complete/updated information.
1 3 4 4 5
New Members TCSD: On The Podium Race Report TCSD Conversation
5 6 6 7
Member Profile 10 Coach’s Corner: Swim Speed 17 Tell Us How 18 Cycling Tips 24
TriNews
ick glanced repeatedly at his watch. The San Diego triathlon would start in a few minutes, and he and the others on his team hadn’t spotted either of the Germans they were searching for. He scanned the crowd on the bay shoreline over and over until he spied one of the Germans standing in a tight knot with other elite competitors. Nick had no way to talk to him alone before the race started. “I’m standing about ten feet from Wolfgang Kern,” Nick A Tale of Fiction said into the mike of the small, waterproof headset he and the other team members wore. “His race number, fifty-five, is inked on his cap.” The other team members still on the beach— two men swimmers, and two men on paddleboards who would act as lifeguards—acknowledged Nick with “Roger that.” “What about the other German?” Sarah asked. The sixth team member, she sat in a Zodiac raft across the boat channel a few hundred yards away, next to a harbor police patrol boat. “We still don’t know if Fritz is here—he’s not registered,” Nick said into the mike. “Swimmers, get in the water, then paddlers, bring us our
fins. If we have to cheat to win this race, so be it. You know the plan—flank Wolfgang, left and right, and another in back. Don’t let Fritz get next to him. Sarah, you know your job.” The photo they had seen of a man supposedly named Fritz was fuzzy and lacked distinctive features that would easily identify him. With all the men in this race wave wearing goggles and light blue caps, and most of them wearing black By Barbara Javor wetsuits, they resembled clones. The cluster of about a hundred men treaded water before the countdown. Nick’s eyes flitted back and forth, looking for someone trying to edge his way closer to Wolfgang. There! “On his right, about four o’clock, two swimmers away,” he hurriedly said into his mike. He stated the race number on the swimmer’s cap, 7134, but the sound of the air horn signaling the start drowned out his voice. Nick took off. His experience as a water polo player taught him how to swim with his head out of water, and his training to be a Navy Seal fostered his continued on page 25
JULY 2013 2
JULY TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Please join us for a long standing Tri Club tradition of the Del Mar Powerhouse Concerts! Musical line up: http://tiny.cc/yhnixw Concerts start around 6/7pm, but half the fun is the picnicking that starts around 4:30 or 5pm. A Triclub flag will be set up from 5 to 7pm so you can easily find the group. Bring blankets, picnics, wine, beer, etc., Come out for a great time with your fellow members! Dates: July 9, 2013 August 13, 2013 September 8, 2013 Location: Del Mar Powerhouse Park 1600 Coast Blvd Del Mar, CA map: http://tiny.cc/qfnixw Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Sunday July 21st, 8:30am
Wednesday July 10th, 6pm
Wednesday July 24th, 6pm
The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. Gordon will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Are you interested in learning more about the Tri Club of San Diego? This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
Solana Beach Triathlon Edition. W’ll be providing beginner tips for this great race!
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc
Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: http://tiny.cc/am6ea Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Contact: Gordon Clark, sharksurfdude@aol.com
AQUATHLON
BEGINNER TRIATHLON
La Jolla Shores. Set up begins at 4:30pm. Race at 6pm. Event Distance: S: 1,000m and R: 5k.
Glorietta Bay, Coronado. Set up begins at 6:30am. Race at 7am. Event Distance: S: 300m, B: 7 mile, and R: 2 mile.
July 11th, August 22nd, Sept 5th
July 27th, and August 17th
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. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’
NON-MEMBERS WELCOME! Bring that friend or relative! Location: B&L Bike & Sport Solana Beach Store 349 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 map: http://tiny.cc/pkqazw Contact: Questions/comments addressed to coaches@triclubsandiego.org
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
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
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor 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: Barbara Javor, Justin Morey and Craig Zelent
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
ITU-San Diego Volunteer Director
Deborah Jones
debtriestri@yahoo.com
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Swim Director
Trevor King
ftrevorwking@yahoo.com
Race Director
Sean Collins
seanmikecollins@gmail.com
Ironman Coaches
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Erin Hunter
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
Trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer)
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, UCSD (Fall/Winter)
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
JULY 2013 4
(908) 247-1145
(858) 270-1605
(858) 717-1114
(619) 867-2784
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Brian Abraham Jim Atchison Carlos Bacalski Antonio Barbosa
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Breann Barnes Roman Barreto
Monday
Jennifer Berk
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Amanda Bossom Buffy Briggs James Brophy •
Fee based.
Tuesday
Jason Cooper
6:00 AM Ocean Swim
•
Lynn Crossman
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
Lauren Crotinger •
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
6:00 AM Ocean Swim, advanced/expert swimmers
•
Sheila Dentino
David Duncan
Location: UCSD Track.
Track workout
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
Erik Douglas
Location: La Jolla Cove.
5:45 PM
•
•
Frederik Easterly
Location: Tamarack Beach. •
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Rolando Felizola Sergio Gaytan Laurie Gestal
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Lee-Anne Godfrey
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride Beginner Open Water Swim
•
•
Roberto Gonzalez
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Ashley Harbecke Jenna Hardy Linwood Harrison
6:30 AM Fist light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Marc Heise
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Henry Heisler
Location: La Jolla Cove.
Kristen Hetzel
Saturday
Rebekah Hill
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Sunday 2:30 PM
Rex de Leon Angelo Denys
Wednesday
5:45 PM
Berke Cetinoneri
Abigail Hills Chris Holley
Youth Triathlon Workout
•
Location: various
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org.
Giang Huynh Erik Hyland Janis Intoy Sandy Johnson Roselyn Kakai continued on page 26
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
TCSD: On the Podium SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio Wes (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 802 N. Coast Highway 101 Leucadia, CA www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 7
JULY 2013 6
B&L Bike and Sport Triathlon Encinitas, CA May 19, 2013 Sprint
Division
Darcy Simpson Julia Jankot Natalie Siegler Susanne Davis Diane Camet Kristi Douglas Julie Dunkle Julia Van Cleave Maggie Riley-Hagan Reid Taylor Stephen Banister John Hatala Matt Davis Chris Toogood Bill Dusting Dan Redfern Jon Davis William Haines Jr.
F25-29 F30-34 F35-39 F40-44 F40-44 F40-44 F45-49 F60-64 F60-64 MU24 M30-34 M40-44 M45-49 M45-49 M50-54 M55-59 M60-64 M60-64
3rd Place 3rd Place 3rd Place 1st Place 2nd Place 3rd Place 1st Place 1st Place 3rd Place 3rd Place 2nd Place 1st Place 1st Place 2nd Place 2nd Place 2nd Place 2nd Place 2nd Place
Super Sprint Sarah Zimmerman Colleen Lighter Fernanda Aguiar
Division F25-29 F35-39 F40-44
AG Rank 2nd Place 1st Place 1st Place
AG Rank
Duathlon
Division
Sarah Horn Kim Branger Melissa Merklinger Tonya Jamois Wendy Endsley Paul Hatala Kim Kelly David Toellner James Ismailoglu Stephen Sutherland Michael Fanolla Gerry Forman
F25-29 F40-44 F40-44 F40-44 F45-49 MU24 M45-49 M50-54 M50-54 M55-59 M55-59 M70+
AG Rank 1st Place 1st Place 2nd Place 3rd Place 3rd Place 2nd Place 3rd Place 1st Place 2nd Place 1st Place 3rd Place 1st Place
Los Angeles Triathlon Series, Race 3 San Dimas, CA June 8, 2013 Championship Marion Webb Matt Davis Paul Pickett
Division F45-49 M45-49 M60-64
AG Rank 2nd Place 1st Place 1st Place
TriExpress
Division
AG Rank
Megan Sullivan Barbara Sullivan
F20-24 F55-59
1st Place 1st Place
RACE REPORT: RocketMan Triathlon
JUSTIN MOREY Age Group: M30-34 Date: May 5, 2013 Location: Titusville, FL The swim took place in the protected waters of the Indian River Lagoon. The bike took the participants over the Indian River, in to the Merritt Island wildlife refuge, and down to the usually off limits to civilians portions of Kennedy Space Center. Participants were routed past the landing facility, Vertical Assembly Building (VAB, where the shuttle and rockets are lifted
vertically and placed on the crawler for transport to a launch pad), and past a launch pad. The run took place along the Indian River in the town of Titusville, and through parts of downtown Titusville. Three race distances were offered. I did the Classic distance with it’s 1/4 mile swim, 35 mile bike and 5k run. I ended up finishing 4th AG and 59th OV.
TCSD CONVERSATION WITH:
“
By Craig Zelent
”
Troy Cundari
For many years I have had a great time racing TCSD member Troy Cundari. Troy has become a great friend and someone in my age group I sincerely cheer for… always while I’m waiting patiently at the finish line for him to finish. That all changed last year when he finally smoked me. I think now I cheer even more for this great guy. Check out our recent conversation and you’ll see why. Craig: What sports did you do before triathlon and how far did you advance? Troy: Before triathlon I was involved with most of the sports kids play today, starting off with swimming with the Mission Viejo Triathlon ‘12 Nadadores, surfing, baseball, tenter Mission Bay af , nt le Ze g ai games. nis, motorcross, and racquetball. In Troy with Mr. Conversation, Cr There was something about Dodger Blue. the early 70’s in Mission Viejo I was fortunate to live next door to California Angels Tommy Lasorda made the Dodgers my team and Manager, Norm Sherry and Motorcross World always will be. When I was 12 I was fortunate to Champion, Jeff Ward down the street. A kid be bat boy for the dodgers for a night. What a could not ask for better neighbors. I was either thrill that was... playing ball or riding bikes with Jeff. Mike How high a level did you reach in baseball and Sherry (Norm’s son) and I played on the same motorcross and what happened to end those team when we were 11 years old and I played sports for you? catcher. I had a great arm and was throwing out Troy: My pitching improved throughout the runners from all bases. Norm Sherry noticed and years and played high school. I was killing it in started working with me in his backyard to Southern California in 9th grade when my dad become a pitcher. He spent hours with me as was suddenly transferred for work up to San well as his brother, Larry Sherry who was the Jose. I was told that Northern Cali (San Jose) Dodgers catching coach at the time during off would be a great place for me to get picked up season. I had Angels season tickets for several by a good school so I was looking forward to years in which my father and I went all the time, continued on page 8 but there was nothing compared to Dodger
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Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
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Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-25% discount, see TCSD Member Discount web page.
Garmin www.garmin.com continued on page 11
playing up there. I played for Leland High School and competition was furious. Not just from my school but from the others in the area. I had Dave Righetti from Pioneer High School. (eventually pitched for New York) and Dave Steib from Oak Grave H.S. (eventually pitched for Toronto). I went on to play for San Jose State on a scholarship and by this time my arm was going downhill fast. Other guys were blowing me out of the water from other parts of the country. My 86 mph fast ball did not even come close to the 90+ mph other kids were throwing, so basically I was reduced to catching for the fast pitchers. I think the down fall was joining SAE fraternity... Man, the early 80's were brutal for me... During this time I was still riding dirt bikes off and on and the following year dove back hard into dirt bike racing. After my first year back doing the Golden State Series, I finally moved up to Intermediate class which is right below pro and moved in with Pro Ricky Ryan. Ricky was a top privateer in the sport and was the first privateer to win the Daytona
Supercross. My Motorcross highlight was racing support class at the Seattle Kingdom Supercross. Ryan got me in by lying basically and put his name on the line since I did not have a pro card. I knew I was going to have my ass handed to me racing there, but I was ready to throw down. On the second lap I was in 21st out of 36, which was fantastic and as we were going on the third lap. I remember going into a right hand sweeping berm, which I needed to set up for a double (jump) and needed to gas hard out of the turn. I was ready to launch when I was t-bone’d (how I got my nick name) and was thrown sideways into the air. I came down with my right leg and snapped my femur along with a herniated disk (L5) in my lower back. I really did not think it was that bad until I stood up and my boot was pointing 180 degrees. It was surreal being taped down to the back board while watching myself on the Big Screen in the stadium. I was transferred by helicopter and mobilized in Washington and put continued on page 11
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JULY 2013 8
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CONVERSATION, continued MEMBER PROFILE CHRIS TOOGOOD Website: http://christoogood.com Nick Name: Toogood Member since: Newby, December 2012
Age Group: M45-49 Status: Married. Occupation: Real Estate Broker. Favorite local restaurant: I love to eat out. I like healthy places; Lotus and Naked cafes in Encinitas or any of the Asian fusion places in Hillcrest and University heights. When not training, I enjoy: Working is actually fun for me. I love my job. I like everything outdoors… sailing, skiing, camping. We cut off the cable TV ten months ago, but I like renting movies or reading when it’s time to relax. One other new hobby that I am embracing is taking care of my parents. They are really getting up there in age, and their health is faltering. But, I’m lucky to live a half block away and I’ve been really enjoying being “there” for them. Before I became a triathlete I was: A workaholic, happy hour aficionado, and certified couch potato with a once a week gym habit. Who or what inspired you to start triathlons? I graduated Coronado High School with Leslie Meyers and Raymond Wang (both great triathletes and club members) So, I kept seeing them on Facebook continued on page 12
JULY 2013 10
on the most uncomfortable flight back to San Jose where I went into surgery to have a steel rod put through my femur (bone marrow). I spent 21 days in traction in the hospital and sent home on day 22. I was on crutches for about two months, then a cane. I could not do anything for about ten months. 18 months passed before I finally got off my butt. I went from approximately 180 lbs to 232 lbs. I ate nothing but fast food and drank way to much beer, everyday! I was so miserable, and could not seem to get out of the pity phase. A normal day would be work, eat junk, TV and drink till I passed out. I stayed like this for a few years. My girlfriend (wife now) would come home and run three miles everyday, no matter if it was raining, or 100 degrees out. One day after a few beers I told her I was going with her and she started laughing. I started off and went about a block where I had to excuse myself and walked back to the condo, crushed on how out of shape I was. I was so upset that the very next day during my lunch I went across the street from work and ran in the neighborhood. I started with 6 houses, rested and did a few more. Next day a few more house's and repeated, increasing my distance for about a month. I kept up with this routine, got on a diet and started to notice weight lost. I was stoked! Within three months I did my first 5K run, then 10K, half marathon, then full marathon.
What was your first triathlon experience like? Troy: Several years had passed and by this time I had lost about 40 lbs and felt great. I was working at Qualcomm in 1996 when a coworker told me there was this triathlon sprint race in Solana Beach (Fiesta Del Sol) and I should sign up. I procrastinated and about two weeks before the race my co-worker went into my desk, got a hold of my wallet and used my credit card to sign me up. When I got the confirmation in the mail I was shocked, and a little ticked off for about ten minutes. I started to think I could do this, but I only had a mountain bike. No biggie, I could do it. So race morning came and I did not sleep a wink the night before. I was terrified on race morn-
ing and could not eat and even threw up in the porta-potty an hour before the race started. What I loved was the beach start. It totally reminded me of motorcross starts when the 15 second sign goes sideways. It was basically the same when the starter yelled out 15 seconds to start. I swam well and ran up to my mountain bike where I drank what seemed like a gallon of Gatorade, slipped on my Tinley tri tank top and put on my boat shoes for the ride. Yes, boat shoes. I thought I would be faster if I just put on my boat shoes for the bike, then ran in them. Let's just say I never had so many blisters in my life since. Just after I finished and had this huge smile from ear to ear my wife came running up and said I only did two laps and I needed to do three, CRAP!!! I threw down the banana I was eating, put my damn boat shoes back on and did another painful lap. I did it!!! I completed my first triathlon! I was hooked!
When did you go for it all and try to qualify for Kona? Troy: I really did not think about trying to qualify until 2007 in Arizona. By this time I had finished seven ironmans and decided with a 25th place finish to pick up my training, get a coach and have a go on trying to qualify. After that race I was still so far away from getting one of the top six spots at the time, but I enjoyed Ironman racing so much it wasn't that disappointing. My training went up several notches getting ready for Arizona 2011. I hit my nutrition, did more short intense training instead of the six hour rides and two hour runs. I did not go over 80 miles biking and 18 was the longest run which allowed me to recover sooner. Leading up to IM AZ I won my age group at the Mission Bay Triathlon, would have won SOMA Half IM if I did not have two flats. I came in second, two minutes behind first. I was in fantastic shape for IM AZ.
Why was IM AZ the most memorable race in your career? Troy: It’s not why you may think. On the morning of IM AZ race with little time to go until the start I realized I forgot my salt in my car so I needed to run about a mile back to get it. By the time I got back the pro’s were
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just talking off so I hurried to fill my dry clothes bag, put my wetsuit half way on and started to run towards the truck to drop off my bag when mother nature routed me to the nearest porta potty. I set my after race bag next to me while I did my business. When I stood up the bag fell over and my cap and goggles dropped into the forbidden hole. YES!! I was HORRIFIED to say the least!! I looked down and stared at my bright green cap on top and quickly retrieved it throwing it out the door. At that time I heard Mike Reilly announce six minutes to race start. It was still dark out and even darker in the potty. Basically I could not see anything. So for two seconds I started thinking of options and came up with only one that made sense. I went for it... I plunged my arm down the hole and started fishing. They always tell you to expect the unexpected in Ironman, but this was ridiculous. I finally found them in the bottom right corner where I quickly grabbed them, grabbed my bag (with the other hand) and opened the door with about 50 athletes waiting to use the potty. You should have seen the look on their
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faces when they saw me opening the door standing there with one blue arm all the way up to my shoulder. I quickly ran to drop my bag off when a volunteer said they would take it to the truck. I immediately used water bottles lying around the ground to clean me and the goggles off the best I could while running to the water’s edge. I made the front line within 30 seconds to the start!!! All I could think of was some disease I would have in my eyes by the time I started the run, Ha!
Despite all that trouble, you came pretty close to qualifying for Kona at that race. How close were you? Troy: The swim went well, bike was going well until I got caught drafting. Yes, guilty. As I was riding into the penalty tent I flatted so I figured it was the best place to get a flat. The only thing was it took me over ten minutes to fix the flat (learned to change a tire). I finished the bike in 5:27 so I was OK with it. Run felt great and finished in 10:40, fifth place in age group. I was amazed that I placed that high with that time, but extremely happy. Next morning came continued on page 12
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MEMBER PROFILE, continued racing. My wife, she is a competitive show jumper (horses) and is really fit. She gently encouraged me to get off my butt by poking my beer belly, and mentioning how it was growing by the day. Truthfully she has always been supportive of me and loves me, no matter what size I was becoming. BUT she loves my new vigor for life and has been very supportive of all the training and racing I’m doing now. My first triathlon: 5th Annual San Diego Indoor Triathlon Series race 1. A great way to start. Then my first “real” one was Tritonman this year. Pre and/or Post event ritual: I take five minutes to myself right before the gun goes off and quietly focus and zone out the crowd around me… then GO. Favorite event/tri: I haven’t raced much (yet), but I really liked the B&L Encinitas Sprint Triathlon this year. Favorite segment (swim, bike or run): Hands down the Biking. PR/Best race (or any split time): Encinitas Sprint; I came in 2nd in my AG. I didn’t have a super fast overall time, but it was an amazing surf day and most folks struggled with the swim. I think there were a lot of DQ’s from that swim. I had a blast and I’m still on cloud nine that I got on the podium. This year's athletic goal: Move up in event length… I have two Olympics this year and I may do one Half to test out my endurance. Orangeman Half seems like a great deal and close. Can’t race without: My ‘bitchen’ red Kestrel Talon Tri bike… cuz my only other bike is a 20 year old rusty beach bike with baskets and that’s just a little too slow. continued on page 14
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CONVERSATION, continued and found out there were four slots given to Kona in my age group and I missed by one. The cool thing was it was already past 9am and slot pick up was over at 10am when the roll down starts. At 9:20am the first guy came and claimed his spot, then 2nd guy, now it's 9:30am and there were two slots left so I called my wife, Wendy, and told her to get down to where I was and bring the video camera. My dream was unfolding and I was not going to be denied in not recording it. 3rd guy came in around 9:40 and now one slot left. At 9:50 I told Wendy to start filming to get the whole thing on film. At 9:55 4th guy comes up, I quickly told Wendy to cut the filming. Then all of a sudden fourth guy starts ranting and raving about the price of the Kona race. He thought it was free if you qualified and started dropping F-bombs. So I yell to Wendy to start filming again because it sounded like this guy was not going to pay the $775. After he was done ranting he started to fill out paperwork, again I tell Wendy to stop filming. Then as I was walking away he yells. “Wait, I think I am on a cruise that week”. Again I yelled for Wendy to start filming while stepping back towards this knucklehead. Dude says he needs to call his wife back in Florida to confirm. The lady that was handling the sign ups told him he had two minutes before I get the spot. Now I am sweating and praying hard. So after trying to get a hold of his wife no one answered and tells me he has to sign up. I told him he better show up to Kona. So as I tell my wife to cut the filming for the last time I felt like I just went through a mental Ironman. Oh well, It was still a thrill to get on stage with Mike Reilly and get my cool rock - stone Ironman trophy. By the way, dude did do Kona....
How did you handle the disappointment of still not reaching your goal? Troy: I was disappointed, but not as bad as I would have thought being that close to my dream. I was so happy with 5th place, my time knowing I was around 10:30 if I did not have the flat and getting on stage was a great thrill. How many people get a chance to get on stage at an Ironman? But no doubt it just inspired me to do better for my next Ironman. I had about a dozen calls congratulating me that night which inspired me, as well. I could not wait for 2012 Arizona to bring it up a notch.
What happened in September 2012 that changed your life? Troy: We were over having dinner on Labor Day, my Mom after dinner told our family that Dad went to the doctor to find out why he could not shake a pesky cough. She went on the tell us that after a cat scan the doctors found a two inch tumor (not 2mm) in his left lung. Dad had stage 4 lung cancer. We were all floored. Of course, your mind goes crazy and my initial thought was wondering how long before I lost my best friend. I was a mess for about a week but with two daughters that love their grandparents very much I could not show sadness, but only a positive attitude. At this time there were really no signs of his illness besides the cough, though, he had the look in his eyes of uncertainty, which killed me. His chemo started right away, within a month followed by radiation. He lost about 20 lbs and a little hair but his biggest complaint was he could not taste food. Not good for an Italian not to taste food. They get grumpy!
You and I have had a lot of great races over the years. What was your greatest race to date?
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Troy: Without a doubt, Mission Bay 2012. At the time (September) I was signed up for SuperFrog, but with everything going on I decided to race Mission Bay. My Dad asked if I was going to win my AG like I did in 2011 and I remember saying “no problem”. The morning of MB I felt great. I think due to two weeks of light training (I was training for SOMA half and then IM AZ in November) I was well rested even though I did a fast 42 mile ride on Saturday. The morning seemed like all others. I was happy to see Bill Dusting wasn’t racing and my main concern was Steve “Hot Mess” Tally, so I had a good feeling I could repeat an AG win. I was walking with Tally in T1 to the swim when he mentioned Craig Zelent was racing. I gasped, What? Craig is here? Where? BS...You’re kidding, right? At that time Tally pointed to the mighty Z-Man. Well there goes first so let’s lock up second place. The swim was fast as usual and came out looking for same color caps and counted four right around
me and two were in front. Not good. I needed a good T1. When I was running out of T1 I saw Craig on my left still on the rack just about to take off. The bike was crazy fast and was not expecting Craig to catch me on the bike until the very end knowing he will for sure on the run so I needed a fast bike. My thoughts were more on Tally knowing he can bike and run faster than I to capture second place. T2 was quick and out on the run where I was feeling strong. I remember at about a mile and half I looked behind me to see where Craig was and there was no one which really surprised me. I then looked over to the right through the park and saw Craig about 45 seconds+ behind. I could not believe it. I ran scared from that point on. I just knew he was going to catch me so I threw it in over drive. As I was going over the bridge to the finish I heard footsteps behind me. I gave it all I had because I just knew it was Craig and possibly Tally. I was
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continued on page 14
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Most embarrassing or disastrous moment: Nothing too bad (yet)… ran the wrong way out of T2 at the ITU race. My wife on the side lines helped me get turned around. As I age, I get embarrassed much less easily. BUT, I WILL STUDY the course more closely from now on! My equipment: Wetsuit: Blue Seventy Bike: Kestrel Talon 105 Tri Shoe: Zoots for racing. Asics for training. Equipment wish list: Zipp 404 wheels. Another road bike for training. 20 year old lungs. Best advice: Smile and have fun and Life is short, don’t wait for it to begin. Favorite Thing(s) About TCSD: In NO particular order because it is all amazing. The people, the food, the training, the free events, the advice. It is hands down the best deal in all of San Diego even if you NEVER do one triathlon. Which would be impossible cuz we would make you do it!!
CONVERSATION, continued about 75 yards from the finish and two guys passed me and I was relieved to see they were much younger. I went through the finishing shoot and was recovering when I heard the announcer say Craig’s name. I was overcome by hearing his name. I had my head down, hands on my knees and just saying to myself, no way, no friggn’ way. Dude must be hurt. No way!!! I had to take a walk just to think about what happened. It was truly my biggest win ever! Here is one of the greatest e-mails I ever received after Mission Bay. Email sent on 10/2/12 at 11:38am from Craig to Troy: Hey Troy, I just wanted to give you a special congratulations for your great race on Sunday. You really honored me with your enthusiasm, especially on the podium. That was very nice of you. You were so happy to win and that was really refreshing to see. I had a great race. Not just a good race. I had a great race and you beat me. I'm very happy for you, my friend. You have trained very hard. I absolutely do want you to have the success you dream of at Ironman Arizona and get that Kona slot. You are such a great guy. I’d be happy to come in second to you anytime.
I really cherish this email since when I first joined the Tri Club I was so overwhelmed by these great athletes. After about a year of meeting folks, there were three athletes that I wanted to follow in their footprints due to their passion, enthusiasm, and love of life. One was Craig Zelent. I always wanted to speak with these three athletes to get more educated on the sport but figured they would not really give me the time of day since I was a beginner. But I was so very wrong. Not only were these three guys incredible triathletes, but very humble and a pleasure to speak with. No attitude whatsoever. So after all these years, you could imagine how I felt to beat Craig. In fact, after the race during the awards I actually apologized and explained how I felt.
What did your Dad tell you before you raced Ironman Cabo in March 2013? Troy: My parents always like to attend my races. They loved to people watch and see the athletes. They have been to 13 of my Ironman’s usually dragging my kids around for the day enjoying the sights. I was leaving for IM Cabo on Thursday the week before the race and we were all over at my parents having dinner and later my dad and I went to his man cave to enjoy some sports. We were talking about the continued on page 20
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MEMBER PROFILE, continued
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COACH’S CORNER: Swim Speed Workouts This month is the second installment from Sheila Taormina, four-time Olympian gold medalist and ITU triathlon world champion. Now working as a swimming coach and offering swim technique workshops around the world. In her book Swim Speed Secrets published last spring, Taormina reveals the freestyle technique that is common to the world’s fastest swimmers. Her new book Swim Speed Workouts, which released this April, offers swimmers the workouts, drills, drylands, and 16-week training plan to get in the pool and focus on developing their fastest freestyle one crucial step at a time. Following is workout two of four from Swim Speed Workouts exclusively reprinted for TCSD, with permission of VeloPress. Check back next month for the next installment.
WORKOUT 1-2 PURPOSE: Feel for the water during all three phases of the underwater pull (high-elbow catch, diagonal, and finish). If necessary, see swimspeedsecrets.com to find videos of each drill. WARM-UP ■ 4 x 75 easy @ :15 rest ■ 50 swim / 25 horizontal scull drill DRILL SET 3x ■ 0:40 standing scull drill ■ 4 x 25 one-arm drill @ 0:15 rest Round 1: Focus on hand entry and high-elbow catch Round 2: Focus on pitch of hand and forearm during diagonal phase Round 3: Focus on pitch of hand during finish phase
SPONSORS OF TCSD MAIN SET ■ 6 x 200 moderate @ 0:20 rest ■ 50 one-arm with kickboard drill / 150 swim 1-2: Focus on highelbow catch phase 3-4: Focus on diagonal phase 5-6: Focus on finish phase
KICK SET 6 x 50 kick @ 1:00, 1:15, 1:30, or 1:45 (Choose interval for 0:10-20 rest) 25 ALL-OUT / 25 easy ■
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BONUS SET ■ 6 x 100 moderate @ 1:50, 2:00, 2:15, 2:30 (Choose interval for 0:20-30 rest) Odds: 50 Tarzan drill / 50 dog-paddle drill Events: 100 pull with buoy
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WARM-DOWN SET ■ 100 easy TUBING SET ■ 5x (rest 1:00-1:30 between sets) ■ 10-15 full pulls ■ 5-10 triceps only pulls Free or fly, your choice Rounds 1, 3, 5: Focus on high-elbow catch during full pulls Rounds 2,4: Focus on diagonal phase during full pulls Triceps only: Focus on finish phase of stroke TOTAL: 2200 (2800 with bonus set) + tubing Republished with permission of VeloPress from Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle by Sheila Taormina, 4-time Olympian, gold medalist, and ITU world champion. Drill videos available for viewing at www.swimspeedsecrets.com.
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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. continued on page 18
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TELL US HOW: TCSD Member Improvements It’s great to see TCSD club members make great improvement. Here are few member’s stories on how they achieved theirs.
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my time was 39:27 for the 1.5 km swim, a 2:37 pace. This April, I did my second Olympic length at the ITU Omegawave and my time was 37:04, a 2:28 pace. I watched the Immersion Swim techniques on youtube and got Jim Vance’s (Training Bible) video analysis of my swim technique.
Jennifer Kaehms In a year I went from a 32:01 swim, 1:32:22 bike, and a 49:43 run to 24:59 swim, 1:23:22 bike and 46:55 run at the March Bonelli Park Triathlon Series Olympic distance. The first step to dropping time in the water is to admit you have a swimming problem. My swimming problem is I am embarrassed that my mom is way faster than me. I decided my goal would be to try and swim as fast as her.... so last year in a attempt at my goal I joined her masters team in the summer of 2012. I tried to swim four times a week with masters or the tri team. Swimming consistently helped me drop roughly seven minutes on my conference 1500 meter swim time. Sergio Borges (X Training) has us use pull buoys; they helped build up my strength. My mom is still faster than me though so I better keep training hard!
Jeanette Davey: My first race was Vineman 70.3, July 2010. I did the 1.2 mile swim in 43:38. My next race was Ironman Arizona, I did that swim 2.4 mile swim in 1:33 The following season, 2011, I did Vineman again and my swim was down to 38:03, a 5.5 minute improvement. Then I had a bad bike crash that put me out for a long time but I did make an attempt at IM Lake Placid in 2012... swim was 1:20 which was a 13 minute improvement!
Debbie Kinsinger For my first Olympic triathlon ever at age 54
continued on page 19
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I think one of the things that has helped me the most with my swim (besides the swim lessons I still take from Bill Gleason (Gleason Endurance Coaching) is going to his open water workouts. He structures them to feel like you’re in a race. And since I’m always in the “old lady” swim wave at races, I've already experienced worse in training (because in the workouts I’m
swimming with all ages, men and women) so there’s no panic at the start of the race. The other thing I learned at his workouts is how to sight and draft so I’m not only a faster swimmer, I now also swim straight (most of the time!) which has also made a big difference in my swim times.
ARTICLES WANTED!
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e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members find
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NUTRITION
interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 15th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
Share your race report or adventure.
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 24
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CONVERSATION, continued upcoming race when he reached out and grabbed my arm and said, “would you do me a favor and qualify at Cabo?” I told him I will do my best to get him and Mom over to the islands. Dad then proceeded to say, “You have worked so hard at this and I just want to see my son in the World Championships before it’s too late”. The words killed me. I could only respond with, “no pressure old man”. He laughed and said "I know you'll do good one way or another, have a great time and make sure you call as soon as Troy w ith pops. you get done". For the next four days until the race that conversation was all I could think of. There were two slots for Kona, 120 guys in my AG on a brand new course that I don't have any idea on what to expect, no problem. IM Cabo was the only Ironman I was signed up for 2013 because I missed the IM AZ 2013 sign up. So IM Cabo it had to be. IM Cabo is a great race site in my opinion. The swim was
JULY 2013 20
beautiful, warm and hardly any contact. The bike was much hillier than I thought and took a lot out of me in the 80 degree heat. The run had a lot of turns, but basically flat. I think it was about 88 degrees on the run and it just drained me completely. I finished in 11:35 and still made the top ten but not even close to where I needed to be to qualify. On the plane heading home I am trying to think of another race I could possibly get in to that wasn’t sold out. The main reason to get into another race in 2013 was due to the news I received from my Dad’s doctor a month before Cabo. He told me that his life expediency was anywhere from six months to two years, maybe longer it was hard to tell. If the cancer moves up to his brain it is more like six
months. So the first thing I was going to do when I got back to San Diego was to start asking people how I can get into another Ironman to try again for Kona 2013.
text read “boy, great weekend for you“, the only thing I could think of was a nice size purchase order came in over during the weekend, woohoo! Next What happened on April 14th of we were in the seventh this year that changed your life? inning stretch singing Troy: What a crazy, beautiful day. It God Bless America when was Sunday and I usually go down another text came over, and swim with the Tri Club in Del Mar “Ron A.” again and this at 8am, but this day I decided to run. time the text read, “you Saw the swim group going off when I have chills yet”, now I started a nice hour run along the am seriously wondercoast. When I got home my 16 year old ing how big this order daughter, Breanna reminded me that was and just about to we needed to go shopping for Grandma and Alyssa. na an re call when I notice the phone B s ughter since it was her birthday. We took off news with da od go e th number and it was an 858 area code and my boss g in around 1pm and started down to Shar lives in Lake Forest which is 949 area code. It then dawned on me Fashion Valley and on the way down we were listening to the it was my friend, Ron Anderson and I had both Ron’s under “Ron Padres game. I came up with the bright idea to go see some of A.” Still with the song going and people singing all around me I the game then go shopping on the way to meet everyone for dintext him back, “whatta talking about willis?”, and the text came ner at Outback (Mom’s favorite). We watched a few innings and it over, “you’re going to KONA”.... I stared at my phone in disbelief. was the top of the 7th when my phone vibrated. I received a text continued on page 23 from Ron A. (Ron Aldron is the owner of my company) and the
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CONVERSATION, continued Every year the lottery has been on April 15th, not on the 14th so I text back, “this better not be a joke because if so this is not funny”, well not exactly those words but you get the idea. Ron then texted over the confirmation list and I had to sit down. I literally started to tear up and my daughter was still standing with a look on her face like, “what the hell is wrong with you?” I showed her the text and she sat next to me and started hugging me. After the song ended we sat there for 30 seconds and bolted. There was no way in hell I could sit there and watch a baseball game. On our ride home we didn’t speak, but only looked at each other grinning at each other, it was so cool. I called up the Outback, since I made the reservations and cancelled, called the Chart House in Cardiff and booked a window table. Mom was thrilled I decided to go there and we all enjoyed a great meal with my daughter and I winking at each other the whole time. While having coffee and Mom opening up presents, my card was last and my daughter had made a copy of the letter that was sent to me and it was inside my card. After reading the card she opened up the piece of folded paper. I told her to read it out loud, she read, “Aloha and Congratulations Troy Cundari! As a 2013 Legacy winner, you are cordially invited to compete at the 2013 IRONMAN WORLD CHAMPIONSHIP in Beautiful KailuaKona Hawaii.” Once she read it the table broke out in screams. My youngest daughter started yelling “my Dad is going to Kona”, the table next to us started clapping and when I looked over at Dad he was wiping tears away and said, “I knew you would do it” and gave me a high five. I can't tell you the feeling I had at that time. It was so surreal the way this thing came together I could not have scripted it better. The hundreds of hours spent training, all of the money spent, and the many sacrifices made by my family were all validated at that very moment. It was a huge relief and it could not have happened any better than it did. I truly appreciate this once in a life time opportunity and it still gives me chills reading the letter that will soon be framed and on the wall. For those not familiar with the lottery, Ironman picks 100 general lottery winners from around the world. Last year they started the Legacy Lottery and it requires you to have completed 12 Ironman sanctioned races, finished 2011, 2012 and signed up for 2013 to be in the running. The break down for the Legacy lottery winners were 6,600 entrants for 100 slots worldwide. 54 were picked from the US, 11 picked from California. This was my 12 year in a row signing up for the lottery...I truly believe the Ironman mantra, “Anything is Possible”.
What are you hoping for from your Hawaiian Ironman experience? Troy: I just need to get to the starting line healthy. There are so many things that could go wrong, I just need keep positive and
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A win win for yourself and your co-travelers through life! Sunday, August 4 from 11:00 am to 3:00 pm. (Venue location pending.) New and used atheletic equipment and apparel for sale and better yet all proceeds go to help your fellow triathletes in need of help. We’d LOVE sponsors who would have our tri-clubbers eyes and ears at this event! We will also be accepting gently used equipment and apparel for donation.
YOURS
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CYCLING TIPS: Climbing Stratagies Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
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JULY 2013 24
To be a good climber you need to build a foundation of strength. Strength is the component of fitness that allows you to climb faster. You may have heard of “strength endurance” (SE) intervals before. SE intervals are performed at a slow 40-60rpm cadence for 10-20 minutes. Sessions of 2x20 minutes sets are great, but many people prefer to do 4x10 minutes sets. Either way, you’re building your climbing strength. Once you start to get some good strength in your legs you’ll be able to spin at a more optimal cadence (~90rpm) and go faster for longer up those hills. Now, when you find yourself climbing in a race (it only takes two for it to be a race) there are some strategies you can do to neutralize or smash your opponent – even if you’re not the fastest climber.
Don’t Start Out Too Hard It’s seen time and time again from inexperienced riders. They’ll flex their muscle and start out a long climb going balls out. Let ‘em sink I say. You can usually tell by their body language if there going out too hard. If you’re much out of your comfort zone then just let them ride away. There’s a 90% chance that they’ll blow up and you’ll pass them going 12mph quicker.
Going Into The Red There are times you want to go into the red, and other times you want to stay well out of it. If you know that the climb has a period of respite approaching and all you need to do is get over the next pitch with the group before you can rest, then it’s recommend going into the red if it means making staying in contact with the group. If the climb flattens out and you have a chance to recover from redlining then it’s worth suffering to make it to that section.
If the climb keeps going upwards for several miles and the pace is too fast, don’t be afraid to lose contact with the group. Guaranteed you’ll start picking off some of the individuals ahead of you when they’ve had a nuclear meltdown. If you own a powermeter you’ll realise how little wattage you’re pushing after you’ve blow up (however, it’ll still feel like you’re going as hard as you possibly can).
Positioning Try to enter a climb in the top 25% of the group. This will give you a buffer to drop back as you need. It only takes a few seconds to take you from ‘nearly blowing‘ to ‘recovered‘. Dropping back a few places will give you those precious few seconds to rest those legs. If you know a steep section of the climb is approaching try and move up a few positions as described above. If you’re not off the back, you’re still in it.
Out of the Saddle Standing up while climbing is a more powerful way to get up the hill, but much more inefficient. It requires different muscle groups and
uses more upper body strength to pull on the bars. Through specific training you can get better at riding out of the saddle. Resist the temptation to get out of the saddle when the rest of the group does. If you don’t need to get out of the saddle, then don’t waste your energy. It’s contagious. Once one rider gets out of the saddle then everyone else does. If you look at your speedometer when standing up you’ll often notice that you’re riding slower because your cadence slows. Be conscious to keep your cadence up or shift into a bigger gear. Not saying that you should never climb out of the saddle. Alternating between sitting and standing is a great strategy to stretch out and rest your seated climbing muscles. Just do it on your own terms if you can help it. Ankling The action involves a lowering of the heel as the downward force of the pedals takes place and a lifting of the heel as the pedal begins the upward movement of its revolution. This is a suggested pedal stroke to employ in only two situacontinued on page 26
Our 2013 SoCal Youth Triathlon Series is in its 2nd year. Over 350 kids participated in the first year of the series in 2012. Featuring USA Triathlon sanctioned triathlons and aquathlons for all youth ages 7-15 years old who are youth USA Triathlon members. This year‘s remaining event schedule include August 10, Chula Vista Kids Tri and September 8, Pacific Coast Kids Tri (Series Championship Race) The five race series is sponsored by the Triathlon Club of San Diego, which provides great awards and prizes for the series), and organized and coordinated We have a pre-race clinic before each youth triathlon for the kids to learn and practice everything they need to do for their race.
SPONSORS OF TCSD
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25
CYCLING TIPS: Climbing Strategies, continued
NEW TCSD MEMBERS, continued
Michael Larsen
tions: 1) When you want to put the pressure on the others or 2) when you’re in trouble and hanging on for dear life In both situations it’s such a smooth pedal stroke that once you have it perfected no one suspects that #1 is coming or #2 is happening. It employs much more hamstring and calf muscles into your pedal stroke and is a deadly weapon.
Bessy Leszczynski
Attacking
Colleen Lighter
When you see someone who is hurting and want to get rid of them it’s not necessary to attack. There’s no quicker way to get yourself deep into the red than attacking on a hill. Only
Elizabeth Kenny Eric Koch Julia Krenek Lukas Kropat Stephen LaHaie
Mark Lillman Alexandra Link Miller Lisa
pure climbers can unleash an attack at a high pace and stay away in the hills. Instead you’ll want to start puting on the pressure slowly. Don’t stand up and make it obvious. There’s nothing more demoralizing than when this is done correctly against your competition. Put on the pressure slowly and you’ll find yourself pulling away. It’s very deceiving. Cycling isn’t always about who is the strongest rider. Much of it has to do with how your efforts are timed. Patience comes to those who wait. Article reprinted courtesy of cyclingtips.com.
Edward Lyell Rieko Lyell Wendy Maciariello David Marguglio Jose Manuel Martija Terrance McAdoo Kelly McEniry Kayla Melena Glenda Meyer Marc Meyers Frederick Miller Jeffrey Moore Jonathan Moreno Thomas Nguyen Russ Nielsen Grant Norwood Stevan Novoa Casey Novotny
CONVERSATION, continued do what I have for the other 15 Ironman'’, stay out of the way of CARs! I am leaving right after the Mission Bay Triathlon so I can enjoy everything this race has to offer. Getting that magical race bracelet, The Parade of Nations, Athlete's Dinner, and of course the Underpants Run are must do’s. On race day I will be a nervous wreck, but looking forward to it. It will be nice not to look at my watch every 15 minutes but to enjoy the day. After all these years of watching the NBC broadcast and then actually be in that same race will blow my mind. I will be there the week after the race as well and look forward to spending time with my family, as a KONA IRONMAN FINISHER.
I want to thank the athletes of Tri Club of San Diego for all it has done to change my life as well many others. My hat is off to the leaders that truly built this club into the largest, most desired club to join in the nation. Jim McCann, Brian Long, Thomas Johnson, and many others - Thank you!!! And thank you Craig for taking time out to chat with me! Craig: Troy, thank you for sharing your story. We wish you the best of success in Kona. We know you make your family and fellow TCSD members very proud. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Octavio Ortiz Jason Ostenson
Travis Rose
Patrick Sparkman
Rian Van Nordheim
Shane Paredes
Deanne Ross
Eric Strate
Andrew Vandergrift
Evan Peterson
Mike Salani
Bobby Sukhanil
Lauren Velarde
Naomi Ramos
Irina Schmelzer
Shandalee Sumpter
Michelle Wegner
Raymond Rante
Mark Seilhamer
Sita Syal
Eric Witmayer
Tara Redshaw
David Senness
Raquel Talbot
Elizabeth Wong
Timothy Riggs
Tero Setola
Meg Timms
David Woodruff
Maggie Riley-Hagan
Michelle Shepley
Peter Travaille
Payton Woods
Bryan Robinson
Rob Simik
Shanne Trosper
Robin Young
Kevin Rookey
Jennifer Simpson
Janice Vales
Donna Zwemke
Delia Rosales
Kaela Sirois
Hendrik Van Leuven II
JULY 2013 26
7134, continued endurance. The fins gave him the added kick to stay near Wolfgang Kern and Fritz. Within a few minutes, the pack thinned out. Wolfgang swam near the front, and Fritz stayed a few yards back in Wolfgang’s slipstream. Nick managed to keep a tight distance near Fritz’s heel. He saw Fritz missed a few strokes with his right arm, as if he were doing a one-arm swim drill. Why would he do that in a race? Stroking with only his left arm, Fritz fell off the pace and drifted back a few feet. Nick was so close he could have grabbed Fritz’s right ankle. Nick saw Fritz held a disc about the size of a hockey puck in his right hand. As Fritz’s stroke followed through to his right hip, recognition hit Nick when he got a fleeting look at the small limpet mine the German clutched. “Contact!” Nick panted urgently into his mike. It was the signal for the team to isolate Fritz and prevent him from contacting Wolfgang Kern or any of the other racers. With several powerful strokes, Nick knew Fritz might regain his position flanking Wolfgang. No way. He grabbed Fritz’s right ankle tightly and twisted it, forcing the German to flounder on his side. Fritz screamed an invective in his mother tongue, but Nick held him as if he had iron claws. In the few moments that passed, Nick’s partners on paddleboards slid in to isolate Fritz from nearby swimmers, and the two other Seals on the team blocked nearby swimmers heading on the course near the flailing German. In the hubbub, Nick failed to see if Fritz no longer held the mine.
Fritz shouted again in German while twisting to free his ankle from Nick’s grip. Kicking hard with his fins to tread water, Nick raised his arms to keep Fritz’s foot suspended just above the water. A moment later a dull underwater boom filled Nick’s ears. A gush of water accompanied the biting stings that struck his skin exposed below the water. Because he wore a full wetsuit, booties, and fins, and both hands were out of the water, only a few bee-bee-sized fragments exploding from the limpet mine stung Nick’s neck and chin. Barefoot and wearing a sleeveless wetsuit, Fritz hadn’t dropped the mine soon enough to let it sink and be out of harm’s way. He screamed when the mine’s shrapnel strafed and burrowed into his exposed skin below the water. No other swimmers were close enough for the stinging shrapnel to hit them. The other team members instantly converged and secured Fritz. They quickly surveyed the nearby swimmers to determine who might need first aid and immediate evacuation. Fritz, who had been the closest to the explosion, was the only swimmer who had suffered scores of small, bleeding wounds. Wolfgang Kern had been several yards ahead and out of range of the underwater detonation. The small, exploding mine could inflict dire damage only upon direct contact with a victim. After Nick quickly described the mine’s explosion into his mike, Sarah’s voice crackled in his earpiece. “I’m motoring right behind the harbor patrol boat. We’ll be there in less than a minute. I’m phoning the Coast Guard.”
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continued on page 28
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.
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions,contact Bob Rosen brosen@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 27
7134, continued
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The World’s Finest Triathlon Gear
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JULY 2013 28
Two policemen on the fantail of the harbor patrol boat plucked Fritz from the water while reciting his Miranda rights. Through rivulets of blood streaming down Fritz’s left forearm, Nick saw his race number, 7143, tattooed like a World War II concentration camp number. He noted one of the policemen assisting Fritz out of the water also had a tattooed number on his left forearm. It was six digits, starting with a poorly formed numeral eight. Maybe it’s some kind of remembrance? He didn’t have time to ponder it. Less than a minute later, the harbor patrol boat sped away with only Fritz taken aboard, leaving a foamy wake and a gathering band of swimmers treading water. Rumors and speculation flew between the competitors until Wolfgang Kern joined the knot of swimmers and spoke. “I think he was after me. Did you see a tattooed number on his forearm?” “Yes, 7134,” Nick said. “It was crudely drawn. What does it mean?” “One of the policemen in the boat had a poorly drawn, tattooed number on his forearm as well,” Sarah said. She was transcribing coordinates from her GPS unit onto a diving slate to give to the Coast Guard divers so they could recover any evidence of the mine. “I wrote it down to look it up later. 837114.” “They’re criminals,” Wolfgang said. “Those numbers mean something else. Lend me your pencil and slate.” He grabbed one of the raft’s gunnel lines to steady himself while he wrote the numbers. “Did they look like this?” He held up the slate. Nick nodded. “Yes, the eight was open on top, and the two numeral ones were different,” Sarah said. “That’s exactly what they want you to think,” Wolfgang said. “Turn the numbers over to see what they really say.” He held the slate upside down. They read the words aloud. “They’re neo-Nazis,” Wolfgang said. “My father is a member of the German Parliament, and he has liberal ideas. They’ve attacked him before, and now they’re apparently after me. You probably saved my life. How did you know to follow him?” “The Navy received intelligence of a possible attack during the race, but our commanding officers decided it wasn’t a credible threat,” Nick said. “Our triathlon team decided to treat it as an exercise in anti-terrorism. It’s a good thing we did.” “I’m calling the police,” Sarah said. “Just who was that policeman with the tattoo in the harbor patrol boat?” Nick looked in the direction the boat had disappeared, at the festive crowd of triathletes and their friends gathered on the shore, and at the scores of pleasure boats moored nearby on the otherwise peaceful Sunday morning. He knew triathlon would never be the same again.
WWW.TRICLUBSANDIEGO.ORG 29
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