INSIDE THIS ISSUE
AUGUST 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
2 2 2 5
Member Profile New Members IM Finishers TCSD Conversation
5 6 6 7
Race Reports TCSD Cares Update Coach’s Corner Safety First
10, 12 18 22 26
TriNews
April, come she will A Tale of Fiction
AUGUST BEGINNER TRIATHLON Saturday August 13th 6:00 am check-in begins 7:00 am race start Location: Glorietta Bay, Coronado
AUGUST AQUATHLON Thursday August 18th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores
AUGUST CLUB MEETING TBD Refer to the Club’s website for the latest updates.
for five kilometers before cycling. I returned to my bike with blis(with apologies to Simon and Garfunkel) ters the size of quarters on the backs My waistline ballooned after the winter By Barbara Javor of both heels. On the second run, not only did both blisters tear, but I took holidays, and I could no longer tolerate a header and hobbled across the finish line my pitiful excuses of short daylight and rainy weather to avoid working off the spare tire. Not muddy and scraped. Thankfully, my dream long after I started going to the gym regularly woman was not there. This was just a duathlon. in the evenings, I saw her—the woman of my Could a triathlon be any worse? dreams. She was always alone. She could press “May, she will stay, big weights, out-spin me in the cycling sessions, resting in my arms again.” and out-sprint me in the pool. She wore latex I signed up for a local sprint triathlon in May, swim caps with names of triathlons on them. and vowed to jam through the 500-meter swim Oh, she’s one of them. She’ll never notice me. Still, the attraction I felt for this perfectly fit, course. I lifted extra weights and swam extra beautiful woman was almost magnetic. I had to yards, closely monitoring my splits. Pleased I improve before I’d even get up the courage to had shaved off a few seconds per lap, I kept up say hi, let alone learn if she was single. I fig- the arduous routine until I felt a zap in my ured my best chance to meet her would be if I shoulder. I could barely lift my right arm for days, and with the race less than two weeks were a triathlete as well. My workouts became longer and more serious away, my only choice was to drop out or swim in February, and by early March I was ready to and bicycle with one arm. I participated in the sign up for my first race, an April duathlon along race, glad my dream woman was not at the a river trail in a local canyon. I hoped to see her event to witness my dismal performance. at the event and maybe say hi. I still won“June, she’ll change her tune, dered if she even knew I existed. in restless walks “April, come she will, when streams are ripe and swelled with rain.” On race day no one told me the river had flooded the canyon where I slipped and sloshed
she’ll prowl the night.” With the extended hours of daylight and twilight of summer, I began taking longer runs in the evenings on a popular, lit, park trail. One continued on page 24
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, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). 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
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
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Vanessa Homyak Mike Clinch Linda Rich
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Club Tri/Cycling Gear: Zoca Gear
Ashley Paschall
www.zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Karl Johnson
kjohnson@triclubsandiego.org
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@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
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at John.w.aspinall@gmail.com
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Karl Johnson kjohnson@triclubsandiego.org Your name here! We’re looking for additional volunteer(s)
Swim Director
Contributing Writers Mike Flanagen, Betsy Huntingdon, Barbara Javor, Lisa Romas, Anna Weltman, and Craig Zelent.
Rachel Wills Erin Hunter
Swim Director, Open Water
Bill Dawson
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
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(619) 668-0066
443-454-5260
(858) 270-1605
(858) 270-1605
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Andy Concors
aconcors@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Spirt!
SHOW OFF YOUR TCSD
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.
AUGUST 2011
(619) 987-8822
Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride, and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
What will we do for you?
1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys
Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.
Q
Personal Service
Q
Explain Your Rights for FREE
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Hospital and/or Home Visits
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Help You Find the Best Medical Care
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Photograph the Accident Scene, Injuries & Property Damage
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Obtain Vital Medical Evidence
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Deal with the Insurance Company
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Hire an Investigator to Preserve Witness Statements
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Prepare a Professional Settlement Package
Q
Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association
…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.
See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)
Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.
www.911law.com
(760) 730-0500
rduquette@911law.com *These testimonials do not guarantee you will win your case
JULY TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
UPCOMING CLUB EVENTS
Thursday August 4th, 6pm
Sunday August 14th, 8:30am
Monday August 22th, 6pm
TCSD Aquathlons
Are you curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet? Then this is your event! This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did we mention free pizza & drinks? Non-members are welcome, no RSVP necessary!
The TCSD Real Beginners’ Bike Ride (18 miles) 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. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
Attention Beginners! 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.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00 am
Location:
Contact: Erin H. and/or Steven B.at erinjhunter@yahoo.com, sbaniste2@yahoo.com
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Location: Road Runner Sports 5553 Copley Drige San Diego, Ca 92111 (858) 974-4455 www.roadrunnersports.com map: http://tinyurl.com/4kdk28t
Dates: September 15 Distances Swim: 1000 meters Run: 3 miles Location: La Jolla Shores
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Moment Cycle Sport www.momentcyclesport.com 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map: http://tiny.cc/jfwf6
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
AUGUST 2011 4
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
MATT PETERS Member since: 2005
Monday 6:00 PM Group Run, 4-6 miles, all paces welcome. 5:30 PM Ocean Swim in Carlsbad 5:30 PM Ocean Swim
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Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. March thru October.
Tuesday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride 2816 Historic Decatur Rd Suite 135.
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Location: Front of B&L Bikes.
Location: Moment Cycle Sport, Age Group: M Clydes under 40
6:00 PM “Track” Workout in Carlsbad, Coached session • Location: Carlsbad Rail Trail, meet behind the Fish House Vera Cruz off Carlsbad Village Drive. 6:00 PM Track Workout
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Location: University City High School off Genesee Ave
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Status: Just Married! Occupation: Law Enforcement.
Contact: Jim Vance,
(March through the end of October) 6:00 PM The 56 Beginner Brick • Location: 56 bike and run path (meet at Clews Ranch parking lot, space permitting) just south of 56 ramp on Carmel Country Rd.
Wednesday 5:30 PM Mountain Bike Ride (Advanced) • Location: Penasquitos Canyon Side Park (east pkg lot). Year round. Contact: Dave Krosch, davekrosch@yahoo.com 5:30 PM Ocean Swim in Carlsbad
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Location: Tamarack Beach.
6:00 PM Bike Workout in Coronado - Group ride
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Location: Starting at Holland’s Bicycles.
6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM Pool Swim (long course) in La Jolla/UTC
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Location(s): varies, typically Fiesta Isl.
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride
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Location: Front of B&L Bikes.
Location: Moment Cycle Sport.
6:00 PM Ocean Swim
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Location: at Fletcher Cove
Saturday •
Location: Meet at Starbucks
Sunday 7:30 AM Penasquitos Trail Run
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Contact: Mark Kenny for more information (760) 271-2003
7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park Powerhouse Park in Del Mar.
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Location: Meet at
8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Refer to the Club’s website for additional workouts.
* Events subject to change/cancellation without notice.
Before I Became a Triathlete: I was trying all kinds of crazy stuff to stay fit. My First Triathlon: Spring Sprint, 2004. Favorite Segment (swim, bike or run): Run. Favorite Event/Tri: San Diego International.
Pre/Post event ritual: Coffee and Oatmeal.
Location: La Jolla Cove. March thru October.
8:00 AM Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
Favorite Local Restaurant: PB Sushi, in Pacific Beach.
PR/Best Race: Second place at San Diego International (sprint) Clydes under 40, a few years ago.
Friday 6:45 AM Ocean Swim in Solana Beach, in the water at 7AM. (I-5, to Lomas Santa Fe west)
When not training, I enjoy: Eating dinner/watching sports with friends, traveling.
Can’t Race Without: My aero drink bottle! I am always sipping on that thing! Best Advice: Don’t blow up on the bike and not have anything for the run. I’ve tried it, doesn’t work.... Most Embarrassing or Disastrous Moment: Worst crash ever at a Glorieta Bay club race in 2005, road rash all the way up and down my left side. continued on page 8
WWW.TRICLUBSANDIEGO.ORG
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WELCOME NEW TCSD MEMBERS Thomas Allsworth Amber Arnold Adam Atwood Nick Baker Audrey Beck Luke Berhalter Kara Boodakian Jack Boyce Helen Burlew Jim Burlew Nader Burpee Will Burroughs James Carbary Jake Clark Julie Coan Jenelle Cobb Aurora Colello Jonathan Costolo Veronika Doud Laura Dowd Angela Dunn Erin Ferma Brandy Ferree Lars Finanger Jeremias Francioli Jim Francis Katerina Freeman Dana Friehauf Sylvia Gaffney Fernanda Gandara Zoey Green Marta Guardia Lito Guiriba Hovhannes Gukasyan Stephanie Hall Bryon Halperin Sherry Hargrove Lura Harley Thomas Hartmann Shelby Hartmann continued on page 7
AUGUST 2011 6
Congratulations Iron Finishers! IM Coeur d’Alene, Idaho - June 26, 2011 Trevor Glavin Brandon Mills Jeremy Stromsoe Traey Angelopoulos Chris Kuhn Brittany Meeks Timothy Behrens Joseph Cuesico Brent Howell Katy Ladwig Pete Watson John Hill Amine Ale-Ali Randi Dunn Tracy Cohen Theresa Espinosa Dave Kerr Jeanette Gangoy Lisa Ramos Chris Dulnikowski Kristine Entwistle
Division
Swim
M30-34 M30-34 M25-29 F40-44 M35-39 F30-34 M35-39 M40-44 M40-44 F30-34 M45-49 M45-49 M30-34 F35-39 F45-49 F45-49 M50-54 F40-44 F40-44 F40-44 F45-49
0:55 5:16 3:17 9:34 19 2 1:11 5:18 3:09 9:45 39 6 1:07 5:46 4:15 11:19 360 43 1:17 5:53 4:15 11:41 487 10 1:14 5:52 4:34 11:50 559 89 1:14 5:56 4:35 11:52 579 14 0:58 5:49 5:15 12:15 739 116 1:33 5:50 4:45 12:26 831 178 1:12 6:04 5:02 12:33 885 189 1:17 6:22 5:17 13:16 1190 50 1:34 6:07 5:39 13:34 1337 161 1:18 6:45 5:11 13:35 1338 162 1:18 6:45 5:21 13:47 1422 177 1:44 6:49 4:54 13:48 1436 61 1:36 7:19 5:10 14:23 1629 56 1:34 6:41 5:28 14:24 1638 57 1:24 7:09 5:49 14:47 1756 113 1:53 7:28 5:22 15:13 1862 86 1:51 7:25 5:20 15:19 1894 87 2:01 7:36 5:27 15:19 1895 88 1:47 7:34 5:57 16:00 2039 77 2,800 Participants. Seconds and transitions not included
Bike
Run
Finish
OV Rank
AG
Indicates qualified for 2011 IM World’s Championship.
If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches. Mike Drury or Liam Thier at imcoach@pulseendurance.com. That’s the only way to get listed in the TCSD results.
“
TCSD CONVERSATION WITH: By Craig Zelent
”
Brandon Mills
I had the pleasure recently of talking triathlon with TCSD member Brandon Mills. After a long quest with a handful of near misses Brandon finally secured his slot at the Ironman World Championship in Kona. Please join me as we get to know this very determined guy. Craig: What was your athletic background before triathlon? Brandon: Growing up in the High Desert of LA County through most of my later childhood wasn’t easy. We didn’t have a lot of organized sports available to us within a reasonable distance. I spent most of my weekends hopping on my BMX bike and riding up to my friend’s house who lived approximately 11 miles away. It would take me over two hours to get there and I’d be completely smashed. After a short Kool-Aid recovery we’d set out to hike through the trails at Devil’s Punchbowl until sunset. It wasn’t until high school that I realized I had a talent for endurance sports. A friend of mine was running cross-country and would brag about the workouts they were put- B and his gal, Sarah. ting in. I told him I do that for breakfast, and was thinking to myself I’d do circles around these guys. That spring I followed him out to the first track practice and began my endurance career. Craig: How did you get started in triathlon? Brandon: My first experience with triathlon was definitely a big blow to my endurance ego. That same friend who got me out to run track in high school also convinced me to do a triathlon with him our freshman year in college. Training consisted of a few short runs, never riding a bike
and one or two 5-minute swims at his apartment complex pool to make sure we wouldn’t drown. We raced a Sprint Triathlon in Oceanside. I swam with no goggles, and was wondering why everyone else was wearing them, but didn’t take long to figure that out. Jumped on a Huffy Mountain Bike I borrowed from a dorm room colleague and got crushed. Thought I would be able to get off that bike and run my usual 16-minute 5k and realized I couldn’t even run straight. Finally finished the run which felt like a marathon and put my triathlon career up on the shelf where it sat for nearly seven years. Craig: When did qualifying for the Hawaiian Ironman become a realistic goal in your mind? Brandon: When I first decided to race an Ironman I’d been exposed to triathlon for about one year and had already met a lot of amazing people within the community; particularly I met two of my good friends Phillippe Krebs and Mathew Dixon. We all decided to race IM Arizona together in November ‘08, and doing so trained a great deal together for nearly 12 months. Phil had already raced Kona in ‘05 and was a good mentor to help us prepare for this race. After
NEW MEMBERS, cont. Gerard Hassler Alfred Heath Carol Henry Stanton Hom Ashley Horton Jan Jensen Tracy Kaner Debbie Kinsinger Keisuke Konishi Till Kruppa Michael Lopez Rebecca Love Sarah Lynch James Marin Robert Martin Lida Maskooki James Maxwell Whitney McCreary Chuck Micalef Anthony Miller Megan Morris Tina Murphy Matthew Murray Nicole Nicastro Jessica Nichols Jeanie Nicole Karen Olsen Evan pence Guy Perkins Robert Prince Elizabeth Rains Julius Ravelo John Rey Rochelle Ritualo Nathan Robinson Leiana Rodiles Mario Rosa Brian Rose Jason Ryan Lizette Sanchez continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued MEMBER PROFILE, cont. My Equipment: Wetsuit: Xterra Bike: Cervelo P3C Running Shoes: Saucony Equipment Wish List: 1.Trek Speed concept 9.9 (anyone want to give me a loan??). 2. Rocket assisted running shoes.... Favorite Thing(s) About TCSD: Friday night cove swims.
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
NEW MEMBERS, cont. Melissa Shin Anthony Sitter Scott Smith Dan Stoneman Carolyn Szigethy Adam Thompson Elizabeth Thomson Laura Van Houten Abby Van Luven Jonathan Vanscoy Robin Weber Paul Wesling Daniel Wisma Francesca Witte Mark Woods Angela Yendes Heather Young Mitchell Zinn
AUGUST 2011 8
months of quality training and being able to hang with these guys I thought I had what it took to get a slot the first time. My ”Rudy Ruettiger” approach to Ironman didn’t pay off right away. Craig: What Ironman races have you done and how did they go for you?
and not too cold and I felt comfortable. I stuck to the plan on the bike and rode myself up into striking distance while taking in the awesome scenery and killer course. I did suffer on the run with the heat and poor nutrition but was still able to catch a few people. I passed two guys midway through the marathon, but they regained themselves late and were able to make a strong surge from behind to pass me within the last half mile and outkick me to the finish. They both had a good tactic of knowing where I was, being in front, and when to attack late in the race. Unfortunately those two guys were both in my AG and nabbed the final Kona slots.
Brandon: Arizona November ‘08 was my first and I was pleased with just crossing the finish line after under-estimating the run (1:09S/5:04B/3:25R, total 9:47) nineth AG (Age Group) 91st OA (Overall). After a year off I raced IM Coeur d’Alene ‘10 under the coaching guidance of Jim Vance and Craig: How did you pick finished 7th AG, yourself up after the dis41st OA and missed appointment in Utah? Kona by one slot Brandon: Utah was very (1:11S/5:14B/ tough on me. I had put a 3:21R, total 9:50). lot of time and effort The following year I into that race and could kept up with the feel it all slip away on training and raced that drive home. I Utah ‘11 and was outthought for sure Sarah kicked to the finish by wouldn’t let me keep two guys in my AG to rk. Pa oa lb Ba this lifestyle going finish 9th AG, 32nd OA in XC 2010 Ursula Rains 5k and I couldn’t blame her. But she and miss going to Kona On the run at saw the disappointment I carried around and all by one slot and 16 seconds (1:11S/5:16B/ 3:21R, total 9:55). After a the sacrifices I had made to come so close. And very disappointing go at St. George I didn’t even through all the selfishness I brought upon want to give up on all that hard work and my her she told me to go out there and get it done! wife Sarah and I had to make the tough decision By the next day I was sitting down with Coach to try and give it another shot. I sat down with Vance and we worked on getting our race picked Coach Vance and we worked out a plan to get us out and our plan ready. Knowing I had the supover that hump without being hindered by the port once again from my wife and all my friends fatigue brought on by St. George. I nabbed a I didn’t hesitate to get back on the roads and Foundation slot to IM Coeur d’Alene ‘11 and commit to another seven weeks of Ironman decided to travel up to CDA on my own and get training. the job done. And even after a tough fought Craig: What went into the fairly spontaneous race I went sixth AG, 39th OA and ran my way decision to race Ironman Coeur d’Alene? to a Kona spot (1:11S/5:18B/3:09R, total 9:45). Brandon: I didn’t want to keep putting future Craig: What was Ironman Utah like for you this plans with my wife on hold. She’s also a very year? hard worker and deserves to have a balanced Brandon: Even though I missed Kona at Utah, I life. I didn’t want her to wait another year for still feel like it was a good race for me overall MY dreams to come true. and I was in the best shape. The swim was calm
Craig: How did this year's Ironman Coeur d’Alene go for you? Brandon: I had a mindset going to Coeur d’Alene unlike any of the previous three Ironmans. I was much more relaxed and not too worried about the outcome. Even though I was giving it one last shot, it didn’t feel like a failure if I didn’t make it. But my laid back attitude stuck around a little too long. My swim and bike were very flat. It felt like I could never engage into the race both physically and mentally. I kept thinking that I burned all my matches in Utah. After doing some quick math in my head towards the end of the bike, I knew if I came up here to “get it done” then it was going to be on the run. This time I wasn’t going to stray from the plan. “Get out into your pace and stay there” was the plan. Surprisingly, after a flat feeling on the bike, the running legs were ready to roll. I knew there were plenty of people ahead of me, but too many to even start counting. So I sat in my zone and let the miles tick off. At mile 19.5 approximately my home stay rolled up next to me on the course and says that I’m in seventh. “Bad news is the next guy is seven minutes up on you, good news is he’s running an 8:40/mile pace, so go run him down!” I didn’t hesitate to quicken the pace and stayed on the gas. I had no idea when I passed that guy with all of the other runners out there, but was stoked when I heard I finished sixth in AG. Now I had to play the waiting game and see how many slots where going to be allocated for Kona the following morning. There was only five slots given to my AG this year and once again I was stuck waiting for a roll down. The five slots had to be taken by 11AM and by 10:30 three where gone. There was hope for me after all. With three minutes left the fourth slot was taken which really made me nervous. But once the official stood up from the table and walked away with the last spot left not taken, I knew my luck had changed and I was going to Kona. Craig: What are your favorite benefits of membership in the TCSD? continued on page 28
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 9
RACE REPORT: Deuces Wild Triathlon Festival 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.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
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. continued on page 11
AUGUST 2011 10
Date: June 3-5, 2011 Betsy Huntingdon F35-39 Bib #215
Location: Show Low, AZ Kim out of the water, to the wetsuit strippers, and onto her bike, then it was time for the Olympic. Race Time: The race director made a few inaudible comments about the buoys that you couldn’t see from the swim start, the national anthem was played by a boy with a trombone, and our race began. I dread swimming, so my plan was to hang on to Francine’s ankles or at least draft for a bit, but somehow she snuck away from me before the horn went off. Very selfish. As I acclimated to
I traveled to this event with two of my TCSD buddies, Francine Grimmer and Kim Weibel – a girls’ racing road trip to the White Mountains of Arizona, about three hours north east of Phoenix. Organized by Trisports.com, the Deuces Wild Triathlon Festival consists of a half iron distance race, the “DeuceMan”, an Olympic distance, an Xterra, and a kid’s race. I did the Olmpic back in 2008 and wanted to introduce Kim and Francine to this awesome event. This was Francine’s first attempt at the Olympic distance and Kim was doing the long course. We arrived in Show Low on Friday after overnighting in Scottsdale to break up the drive. For such a small event, the registration line was long, but the goody bag was decent: embroidered running hat, long sleeve tech tee, TriSwim Weibel. Francine Grimmer and Kim samples, and a free digi- Betsy Huntingdon, the chilly water temp and tried to get my swim tal race photo. Francine and I drove the Olympic course and pointed out bearings in the frothy pack, I started to panic a gravel patches and cattle guards, while Kim did little because it was hard to catch my breath. a quick ride at the cabin. We bypassed the Show It’s then I remembered the elevation and tried Low Junior High’s music department pasta din- to calm down. The ladies spread out quickly, so ner in favor of Kim’s pre-race ritual of red pota- I soon found myself in clear water able to do my toes and cottage cheese. We prepared our bikes, own thing. I started to run into the slower men applied the very durable TriTats (still perfect - who began four minutes before us - doing the three days later), and hit the sack in our very backstroke, until they noticed the pink caps, and then they’d speed up, well, you know how cowboy-themed cabin. Nestled in the pine trees at ~6300 feet eleva- it is... My goal was to complete the 1500m in 30 tion, this race is certainly challenging, but the minutes and I was feeling pretty good about beautiful scenery generally distracts you from that possibility as I rounded the last buoy. your wheezing. The DeuceMan started at 6:30am However, the water suddenly got really choppy, and the Olympic at 8am; Francine and I made it and keeping a smooth rhythm was difficult; and to the venue just in time to see Kim begin her unfortunately that was just a preview of the swim in Fools Hollow Lake. This race is so small havoc the wind would wreak on us later. As I there’s only one wave per gender. We cheered started up the boat ramp, I looked at my watch
three hours I was and saw 34 minutes. “Bummer.” aiming for, but it I staggered to the wetsuit stripwas an 11 minute pers – every race should have improvement from those! – and into transition. the 2008 race. The bike is one loop. The first Francine capped off part seemed like I was really flyher Olympic debut ing, as that was the tailwind I ten minutes later. didn’t quite appreciate as much We got our recycled as I should have. On a little out bike-chain medals and back, I saw Francine, who and popsicles and beat me out of the water by four headed back into minutes (in the top 25% of men the lake to cool off and women!). And apparently I our legs. About an totally missed seeing the big hour later, Kim black cow that was wandering arrived at the finaround on that part of the bike ish line. We course. I started pushing a little returned to the harder to catch up to her. Well, lake where we until I turned on to the highway at t. exi talked to a farmer about the halfway point… into the m swi n upo Betsy working her zipper who estimated headwind… with strong gusts… going uphill. Kim said the winds were so bad on the wind gusts at 35mph - “because that’s what the long course that some folks were walking farmers know” or something profound like that, their bikes. I finally caught up to Francine at we hit the Mexican food lunch, and then biked about mile 15, which met her goal of me not back to our cabin. That evening we went to the awards ceremopassing her until halfway into the ride. I finally ny/raffle in the elementary school gym. Despite made it back to town, into an overwhelming number of the park, and into T2. I set Arizona and New off on the mostly trail run, Mexico participants, through the campground, TCSD represented. Kim up and down a long gravtook second in her AG in el road - and I think I the DeuceMan, Matt saw donkeys, but that Wesenberg and Diana may have been a Black took second in their Gatorade-induced halAGs in the Olympic, and I lucination - and finally won the Athena division. back to the paved road Then they raffled off more leading to the finish than $40K worth of stuff: line. I really strugbikes, wheels, wetsuits, gled the whole run shoes, clothes, glasses, etc. from a low back – it’s pretty impressive. cramp, running at Unfortunately, none of us won elevation, and that anything. Maybe next year… dang wind. I A shout-out to swim coach walked way more extraordinaire, Rachel Wills, than I wanted to, whose lessons helped me shave but I did see six minutes off my swim. And to quite a few fitBrian Wilson and Justin looking people Francine finishin g up her b ike segme Robinson at Rehab United, who also walking - that nt. fun-lovingly torture me in the always makes me feel better. Crossed the line in 3 hour 23 minutes, which wasn’t the off-season to make me stronger.
SPONSORS OF TCSD
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.
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. continued page 12
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RACE REPORT: Ironman Coeur d’Alene SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Date: June 26, 2011
Location: Coeur d’Alene, ID
Lisa Romas F40-45 Bib #526 In March of 2010 I laid on the ground after being hit by a car during a training run. I thought about my daughter and how she would feel once she heard the news. I also thought about all the months of training I put in and realized that in exactly six weeks I was to leave for IM St. George; I was broken and absolutely devastated. Two months straight I laid on Randi D. , Chris D., Jeanet te G., Lisa R., an my stomach only moving around d Tracy C.P. read y for IM CDA. when necessary. I had plenty of time to feel sorry for myself and believed I would never com- to train for an Ironman? After a couple of pete in any distance triathlon ever again. Three days I called my coach, he helped me get withmonths into feeling sorry for myself, my friend in six weeks of IM St. George on bad feet so I Chris talked me into registering for a race she had to believe Craig Zelent could help me get to believe I could finish. Still hurting and sitting IM CDA. I talked for awhile with him and we on a rubber donut I sat in front of my comput- decided that November 1st, 2010 was going to er and signed up for Ironman Coeur d’Alene. I be the start of my training. Finally that day cried afterward... I was still in so much pain and rolled around and at that point eight months could barely sit let alone run! How was I going had passed and I was in terrible shape and I
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AUGUST 2011
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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.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
could barely walk a block without breathing triathlon of the year was coming up and it was time to compete. Ironman heavy. I slipped on my running shoes for a two 70.3 Oceanside was April mile run; I never stopped running but I 2nd, 2011 and I was both slowed down to a physically and mentally crawl. When I ready for that race. I made finished my it to the start, finished, legs and tail and had a great time bone hurt so enjoying every moment bad I was ready of the race. After to throw in the Oceanside, I finally towel. Still, with started to believe I thoughts of quitcould make it if ting, I woke up I continued to the next morning put in my time, I and went for a finished the race swim and I contin44 minutes faster ued from that day forward... one day than my first at a time. Weeks passed and every week my coach gave me positive attempt. Time feedback while I gave nothing but passes fast when negativity in return. Even though I you’re training; so was “winning the day” as he would before I knew it I say, I felt overwhelmed and my was packing for CDA goal unobtainable. By January I and in the best decided to really quit but again shape of my life. My Craig encouraged me this time bike left the Saturday saying, “train not for anything before me via Tri Bike Transport. Once I in particular, just train winning handed my bike over, one day at a time.” By February © ASI Photo I was physically able to com- Before continued on page 14 and after th e 2.4 mile plete a half Ironman. My first swim.
Compex Contact: Charlie Wright www.shopcompex.com
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page.
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com continued on page 14
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SPONSORS OF TCSD
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page.
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
Zoot Sports www.zootsports.com continued on page 15
AUGUST 2011 14
RACE REPORT, IM CDA continued the race became more real to me. At that point I was actually going to Coeur d’Alene. My children and I arrived in CDA to blue skies and warm temperatures four days before the race. Everything went smooth; my rental car was easy to pick up and my rented condo was absolutely beautiful! The following day, a group of friends and I went for a swim in Lake CDA. The water was a chilly 58 degrees and very choppy, you could actually see white caps and the weather was rainy and cold too. The water conditions weren’t a major issue we swam in worse conditions in the Cove during training. Afterward, we checked in at registration, received our stylish blue wristbands and shopped at the Ironman store. The day after, we rode the run course and came across a female deer that wanted to check us out. Riding along the lake with my good friends was wonderful. I also realized I picked the right race for me and it was an absolutely beautiful course. Race Day: I woke up feeling ready. I knew I had trained putting my time in twice a day six days a week. The only thing left to do was to make it to the start and get it done, “one event at a time” I told myself. Regardless of my thoughts of being prepared I feared the swim, not because of the
choppy water and the beat down I expected; I feared it because of the cold. The first time I did Oceanside 70.3 back in 2009, I was nearly pulled
©ASI Photo out of the race because of hypothermia. After talking to coach and women who had issues with the cold water I had a plan. So the morning of the race I made sure I had all of my swim gear and when I say all, I had a lot of stuff. I had two extra swim caps, not including my race cap. My one piece tri suit, a neoprene rash guard, wetsuit, booties, a squid lid, and Vaseline. After putting everything on while chatting and laughing with my friends, we held on to one another as we walked down to the start talking positive to one another lifting each others spirits. We were all going to make it come
hell or high water, we told each other. Finally the beautiful bike course. During the ride my the canon went off, we looked at each other for Garmin was my best friend, every 15 minutes it the last time and went in. The water was terri- beeped and every 15 minutes without fail I ate bly cold, so cold it hurt. It didn't matter, my and drank something. On the bike I knew I core was warm and so was my head. I could hear needed 1750 calories, I packed 1768. I had a another friend in my head who completed CDA turkey sandwich with me; I ate half at mile 30 three times, saying, “the water is going to be and the other at mile 60. I had two carbo cold and you're going to want to stop but no pro/cytomax bottles 350 calories each, two PowerBar caffeine chews, and two Honey matter what just keep on swimming.” I took her Stinger Waffles. My special needs conadvice and swam non. n a m an Ironwo tained a bag of plain Lays potato chips stop, never stop- Success, I am now and a little bottle of Coke. When I ping no matter made it there after a forgettable first what, I kept going. I loop, I downed half the bag and saw pink and green chased it with the Coke. A mile after caps bobbing in the I left the special needs area was a water but still I kept port a potty and an aid station. I going. First loop done dismounted and handed my bike to I re-entered the water a volunteer. While I used the faciliwith the same determities, I asked her to fill my water nation keep going no bottles which saved me a bit of matter what I said over time. With my bladder empty, botand over to myself. Once tles full and a hardy thank you to I hit the turn around the volunteer, I was off. I had buoy I began to cry in my until 4pm to make it to mile 90; goggles. I was going to make it, I had to. At that instant my core started cooling down and my head was starting to feel the chill. Three buoys away from the finish I could feel myself shivering uncontrollably and I couldn’t straighten out my fingers. I saw life guards pulling people out and people giving up around me but NO not me! A life guard peddled toward me but I put my face down and kept going. It felt like I was dog peddling but I didn't care, I was not going to stop. One buoy, two buoys, last buoy, I made it my feet touched, tears flowed I made it! by 3pm. When I finally hit the mile 100 marker, I started to cry... I couldn’t believe I made it 1:51:00 I spent 30 minutes in T1 trying to warm up, that far! I was crying so hard a volunteer asked it was scary not being able to straighten out my me if I was OK! I told him I was GREAT and hamfingers. After a long time in the warming hut mered to the finish 7:25:26. When I dismounted my bike my legs gave and with the aid of a nice volunteer I was finally ready to ride. My teeth were still chattering out! A volunteer caught me, took me to the when I mounted my bike but I didn’t care changing tent and set me down. Two other volbecause I knew I was 30 minutes off the time I unteers helped me change while I regained wanted to start the bike and I had to go! I had some sort of strength in my legs. 15 minutes in to peddle hard the entire time to hit every time T2, yes I knew that was a long time but I needpoint, there was no time to enjoy the scenery of ed the rest. When I finally got up, my legs felt continued on page 20
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WetsuitRental.com www.Wetsuitrental.com
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Mayésa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com continued on page 16
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SPONSORS OF TCSD PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
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.
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
continued on page 18
AUGUST 2011 16
TCSD CARES: PedPowerPerform Lab Contest Grand Prize Winner, Mike Flanagan
s
update
Congratulation to Mike nine months a year away at college, and second Flanagan, the grand prize winner of the to improve my overall health. When my daughter was quite young, she took PedPowerPerform Lab sponsored contest. His entry was the most creative, heart warming, an instant liking to the sport of softball. For the past fifteen years, I funny, sad, and enlightening story have spent countless from all of the submishours playing catch sions. For his winning with her, helping her entry, he was awarded a with her hitting, her Gold FitFitForPower bike fielding and her throwfit from PedPowerPerform Lab and a $200 certificate ing. Over the years, I to his favorite TCSD sponhave easily hit her in sored business. excess of 50,000 There were a total of five ground balls. I have counseled her on enteries, Larry Dacoron, Mike Flanagan-grand prize everything from pitch selection, working winner, Kelly Flanagan, Lisa through batting Serrano-1st prize, Melissa slumps or dealing Stokely-runner up. Below is with coaches she Mike’s winning entry. You might not like. can read all of the entries at The good news http://www.tcsdcares.org, ned Joi I y Wh the of was she was TCSD Cares website. ze winner Mike Flangan, grand pri To Me Contest. ans Me It at always a big star Wh and es I am a 55 year old male TCSD Car and was named Western League with not much participation Player of the Year her senior year of High in sports or physical exercise since high school and college. I joined Team Solana for two rea- School. The bad news was she was recruited by sons; first to have an opportunity to be several colleges and now spends nine months of involved with my daughter Kelly, who spends
continued on page 18
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TCSD CARES UPDATE, continued SPONSORS OF TCSD
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.
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page. continued on page 19
would carry me and compenthe year playing ball sate for any lack of athletic and attending school in ability. I was ready for this Saint Louis Missouri, triathlon thing! thus the desire to On race day, I looked down spend what precious from the bluff at Fletcher Cove little time we have and thought how short and simtogether. This upcomple the swim course looked. ing season she will Although I had some butterflies exhaust her last year when my heat lined up, I was of eligibility so we are certain I would fly through the looking for another water in a just a few quick minactivity we can do Practi cing those surf exits . utes. As the horn went off, I ran, together for the next and then waded through the first few waves. My 15 years. My second desire is to lose weight, become at heart was pounding at about 200 beats per least somewhat physically fit and enjoy the minute. I reached the chest high water and tried health and life extension benefits associated to swim but my excitement had me hyperventiwith those conditions. Throughout most of my lating. I couldn’t breathe. My body refused to go adult life I have been overweight. Like many horizontal. Everyone was kicking and punching me! Thoughts of “What’s happening?” quickly people, I have embarked turned to “What am I doing upon many diet or exercise here?” or “What was I thinkprograms, then after some ing?” to finally “I don’t think initial success, would evenI’m going to make it”. tually retreat to my former Everything I had practiced was unhealthy habits. out the window. I was in comIn the spring of 2010 plete panic mode. however I joined a swim After what seemed like an program and enjoyed the eternity, I actually reached the experience so much that I first buoy. I still was unable to have continued that activswim or breathe as my heart conity for the past 18 months. tinued to pound away. I settled A number of the particiinto a sloppy breast stroke that pants in my swim group slowly moved me along. competed in local I twice refused help triathlons and confrom the Lifeguards vinced me I should try who were justifiably one. They reasoned that concerned about the since I could do the loud huffing and swim, the biking and wheezing sounds I running would be easy! was making. With great confidence, Finally, after nineI entered the 2010 teen miserable minSolana Beach Triathlon. utes, I staggered During the two months onto the sand and preceding the event, I barely made it up the rode my bike around hill. I was still quite Fiesta Island at least 20woozy as I exited the 25 times. I couldn’t run a transition area with mile without stopping but races. my bike. The minier inn beg D’s TCS I figured my adrenalin of and run finishes at one Bike
AUGUST 2011 18
SPONSORS OF TCSD
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 15% off, refer to TCSD Member Discount web page.
mal amount of confidence I had built during my five minute transition immediately vanished when I missed the pedal in my attempt to mount the bike on the run. I did a summersault and the bike landed on top of me. Still delirious from the swim, I was now becoming dizzy from both the fall and from bending over to try to put the chain back on. Although my experience in the water planted a negative seed about this activity, I was now convinced this triathlon thing was just a horrible idea. Finally after two minutes or so of struggling with the messy chain, a spectator ran over and put the chain on the bike for me. After I mounted the bike in place, the spectator gave me, my bike and my grease covered hands a 20-foot running push onto Pacific Highway. A half mile later, after gaining some speed and steadiness, and convinced that nothing more could possibly go wrong, I attempted to shift to the large gear in the front but discovered the earlier crash had bent my front derailer and my chain was off again. This time I was lucky enough to get the chain on in about a minute but had to ride the entire route in the middle front ring. My well thought out race strategy now called for me to suck down the free Hammer Gel pack that came in the registration bag. This was certain to turn my race around. The packet however slipped out of my hands as I was attempting to open it and is no doubt still lying, flat as a
pancake, on Pacific Highway today. I completed the bike leg without further problems. The run was a combination of misery, embarrassment, walking and wishing this would just get the hell over. With a strong kick at the end, I was able to finish just ahead of the guy picking up the orange traffic cones. Rather than being bitten by the triathlon bug, I stomped on it and squished it into the asphalt of the transition area. I was certain this would be my one and only tri. My daughter called home from college several times a week during the first few months of 2011 asking if I had signed us both up for the Solana Beach Triathlon. The bitterness I felt six months earlier had subsided. I knew the mistakes I had made along with the lack of practice led to my poor performance. My swim friends finally convinced me that just as I had cut my mile swim-time by eight minutes over the previous year, I needed to give both running and biking a fair shot and work on those activities for a year. Somehow I stumbled upon a Team Solana announcement. After a few days of consideration, I was certain this would be exactly what I would need to help improve my results. My daughter was equally excited and agreed Team Solana would be a great training opportunity for both of us. continued on page 20
Foundation Health and Performance 5670 El Camino Real, Ste. F Carlsbad, CA 92008
MichaelShannon@FoundationCarlsbad.com (760) 602-0262 www.FoundationCarlsbad.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 20
WWW.TRICLUBSANDIEGO.ORG 19
TCSD CARES UPDATE, continued SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page. Torrey Hills Chiropractic
4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
My goal for preparing for Team Solana was to be able to run one mile without stopping. I was able to achieve that just before the first Team Solana meeting. As I expected, once the workouts began, I consistently trailed the pack in both the bike and run events. I have tried to go to as many of the Team Solana clinics as possible. I have attended several of Jim Vance’s Tuesday track workouts and Gordon Clark’s Highway 56 bike rides as well as other TCSD workouts. Although I have continued to struggle, and generally finish last in the group, my times are shrinking. I am able to run longer and faster. On the bike I can now climb moderate grades far easier than a few months ago. Initially, I felt frustration and anxiety at not being able to close the gap with others in the group until one day when I made an unexpected, yet critical emotional and psychological discovery. During Team Solana’s first brick workout at Fiddler’s Cove on the Silver Strand, I rode my bike past a gentlemen sitting at a bus stop smoking a cigarette. It was about 8:30 am on a Saturday. As I continued to peddle, I started to feel sorry for him. I guessed there were probably 300 or so runners, bikers and walkers along the Strand and probably a similar number around Mission Bay, and another 300 on the Boardwalk in Mission Beach. I imagined there were probably about 300-400 people working out in just about every community around San Diego that morning. It then occurred to me that
even with that many people working out, there were probably close to one million adult males still in bed that morning, doing nothing. I imagined roughly one fourth of those as either hung over or wondering where they left their cigarettes. It was at that moment I realized how lucky I was; that while we are all working to improve our times, where I finished in the Team pack was of little consequence. It occurred to me that I had reached my goals; I was sharing this great experience not only with my daughter but with two dozen other great people. I have lost twenty pounds since Team Solana 2011 was formed. I feel fabulous and my new found energy spills over to other areas of my life. I realized I was far from being in last place. In fact, I was way ahead of the rest of the pack and I am right where I wanted to be. Thank you Team Solana for the inspiration, the great coaching and this wonderful life changing experience. My 2011 Solana Beach Tri time will no doubt obliterate the 2010 effort. What is just as exciting is what the 2012 time might be in! PPP Lab wishes to thank all of contest participants for their entries. The other contest winners are: Lisa Serrano, 1st prize, was awarded a $100 certificate to her favorite TCSD sponsor and a Silver FitForPower bike fit session and Melissa Stokely, runner up, was awarded a $50 cerfiticate along with a PedalPower session in the Lab.
RACE REPORT, IM CDA continued fresh again and I was ready to go. I must say my nutrition was so good on the bike that my stomach was settled, I was hydrated and not hungry one bit. I crossed the run out line running or Ironman shuffling and never stopped until mile 15. I couldn’t get past how beautiful the run course was and how much of a party all of the spectators were having. I stopped at every aid station and nibbled on something salty and sipped water it wasn’t until mile 14 where I tried my first chicken broth that I started feeling a bit uneasy in the stomach. Mile 15 I started feeling ill and started my run/walk regime.
The stopping was taking a toll but it couldn’t be helped my stomach was tortured and my legs hurt. I continued the run walk strategy until I heard an all too familiar voice behind me saying “I’m not letting anything get in the way of my goal!” Chris D. and Audrey, one of the best Sherpa’s in the world motivated me to run. I started running at mile 25 my legs were throbbing and brain screaming at me to walk! Finally, two blocks away from the finish, I could hear the people screaming and cheering. Once I turned the final corner and saw the finish line I picked up speed as tears rolled down my face. As continued on page 29
AUGUST 2011 20
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COACH’S CORNER: Prepare For Your Race - Your Way! Sport is a Social Place Sport is a social world. It’s an environment full of different people who are not only attracted to the physical movement, choreography, skill, and strategy of their sport, but are also in it for the social aspect. They like to meet new people, chit-chat, and compare notes. Athletes discuss with other athletes, event-organizers plan with merchandisers, club leaders debate with coaches. Competing at an event is not always a socially comfortable experience. For one thing, there is usually an enormous group of athletes - more than at any practices, training camps, or workouts. The few times that an athlete gets to experience being around such a large group usually occurs at races. In fact for some new athletes, this is the FIRST time they ever experience this many people competing against them. Does this bring to mind: “Nothing new on race day”?! Besides the pressure to perform, there are emotional highs and lows at every point in the day and the need to focus on perfectly executing what you have spent many hours practicing. Conditions are not what you prepared for. Distractions are everywhere. Some people welcome them; some do not. Before the Race Some competitors use the social arena and the crowd to their advantage. They calm down when they talk to others. They can get ‘into the game’ when they discuss the race or conditions with the people standing around, while waiting for their turn to race. Their warm-up might consist of going into a short swim or run with a small group of people. If they lose touch with the crowd, they become nervous and uncomfortable. Other competitors are the opposite. In order to calm down and get focused, they avoid crowds, stand at the back of the pack to observe conditions and listen to the race talk, and keep to themselves. They require the ‘quiet’ time to reflect inwardly, plan, and relax themselves. They are usually seen warming up off to the side, stretching alone, doing some running drills, and pretty much staying away from people and noise. For each of these types of athletes, there needs to be suitable conditions available to assist in preparing for their race start. Their needs are based on the amount of introversion or extroversion they possess. This is easily explained as: extroverts need social interaction to feel comfortable whereas introverts do not. Being one way is not advantageous over or superior to the other, but usually only one way works best for each person. It’s simply a reflection of the way humans are wired and the amazing ways that they differ in personality and behaviour. After the Race Are you one of those athletes who parties until the last minute at the post-race expo, or who retreats to themselves after your performance? Do you offer a short and succinct “Congratulations” to others, or yell and cheer continually - even help them run
AUGUST 2011 22
By Anna Weltman
across the finish line? There are all types of people – some are social butterflies, others like to party, while still others like to chill by the beach after they’ve crossed the finish line, without any fanfare. I have spoken to athletes who complained that the social activities available after a race or event were not particularly enticing to them. For example, drinking beer after races is quite common in the women’s mountain biking world, but what of those women who prefer not to partake of the drink-fest, yet still want to mingle and discuss the race? Another example is with amateur and professional skate and snow boarders. There is a strong trend towards substance-use (marijuana, alcohol) yet a boarder who does not want to ‘party’ is considered an ‘outsider’ and might not benefit from having the interactions with other boarders. In that community, coaching and other resources are scarce, and athletes mainly need to depend on their relationships with other (and better) competitors for guidance and coaching. In triathlon, older athletes or those who are married tend to leave after an event and not hang around to mingle. Does this rob them of the social benefits of staying? Perhaps yes, perhaps no; depends what you are looking for. In any case, you should feel comfortable doing what feels good to you. Practicing Your Style When you are training, several of your workouts should be used to simulate as many conditions from competition/race day as possible. Not only will you be working on your physical strategies, but your mental preparation as well. This is the time to begin understanding your focus and under what conditions you feel most comfortable. Begin working on a pre-race routine. This will consist of a series of words, thoughts, and/or images that you will focus on before you begin a race. Beware! This is not a pre-race “RITUAL”. This is not ‘bouncing the ball three times’ before throwing it up in the air on the tennis serve. This is not ‘sneezing into your lucky handkerchief’ or ‘the waggle’ in golf, or the ‘hands in the air in prayer position’ like we see most professional soccer players do!! Those are rituals. A pre-race routine is a mental focusing tool which prepares you for what you are about to do next. Although it is a mental strategy, your pre-race routine must be practiced constantly just like any other technical strategy, because it will take time before it becomes learned and comes to you naturally. You will be able to control it better and ‘on-demand’ when you have rehearsed it a number of times. This is very important so that on race day, you won’t have to think about doing it. It will be an automatic response. The best time to start learning your routine is when you begin your training for the season. Over time, you can refine your routine, create several variations of it for different conditions and situations, and learn from each time that you use it. Just like col-
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lecting data from a power meter, you can make the necessary adjustments until you have it right. Your pre-race routine will reflect your particular social style, and perfecting it will help you to implement it on race-day so that you blend in with the crowds and are able to â&#x20AC;&#x2DC;do your own thingâ&#x20AC;&#x2122; the way you practiced it. If you are the type to socialize before the event, then incorporate that into your pre-race routine by having a training-mate or coach talk with you while you go through your routine. If you are the retreating type, then simulate conditions that would reflect you being alone off to the side of the pack somewhere, as you work through your routine. So what is this routine, exactly? Well, each person has their own special and unique sequence of actions or thoughts, but here are some examples to help you understand it more clearly: 1. FOR THE ATHLETE WHO LIKES TO FOCUS INTERNALLY: Three deep breaths (diaphragmatic breathing helps to relax you faster and breaths are more easily controlled than chest breathing), see your swim start, visualize your swim, the transitions, the bike, the run, and the arriving to the finish, say a few words that energize you (â&#x20AC;&#x153;strongâ&#x20AC;?, or â&#x20AC;&#x153;tempoâ&#x20AC;?, or â&#x20AC;&#x153;relaxâ&#x20AC;?, and a few positive phrases about yourself (â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;ve got it in meâ&#x20AC;?, â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m preparedâ&#x20AC;?), plus do a check of your body â&#x20AC;&#x201C; feel each body part, and feel your strong MIND.
2. FOR THE ATHLETE WHO IS STRATEGIZING TO BEAT A COMPETITOR: Visualize yourself running along a competitor, chatting with them, and then the sudden â&#x20AC;&#x2DC;pull awayâ&#x20AC;&#x2122; that you plan on executing when they are not expecting it. Feel your strong legs; practice a few words you will need to repeat to yourself at that point in the race (â&#x20AC;&#x153;all-outâ&#x20AC;? or â&#x20AC;&#x153;go fastâ&#x20AC;?). 3. FOR THE SOCIAL ATHLETE: Review in a visual your practices and the people you trained with, the experiences, the things that made you happy (being with others, laughter, chatter, etc..), see yourself get to the finish line and the emotions that will occur, use some phrases such as â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m going to have funâ&#x20AC;?, â&#x20AC;&#x153;this is a big partyâ&#x20AC;?, â&#x20AC;&#x153;race? What race?â&#x20AC;?) Remember to do these routines during your WORKOUTS! That is where they will stick and over time, begin to occur naturally. Coaching Style and the Athletesâ&#x20AC;&#x2122; Preparation It is important for coaches to understand what kind of social environment their athletes need before a competition and to provide that to them. A coach who likes to talk a lot and prepare his/her athletes with a â&#x20AC;&#x2DC;rallyingâ&#x20AC;&#x2122; discussion might alienate those athletes who need to hear something different before they perform. A coach who is distant might not be able to provide the enthusiasm necessary for those athletes who like the pep-talk, or continued on page 29
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April, Come She Will, continued evening I saw my dream woman there, walking alone and staring at the ground. If now isn’t the perfect time to talk to her, then I don’t know if there’ll be a better opportunity. But I was too shy, and she appeared totally lost in her thoughts. Instead, I hit my stop watch and focused on training for an international distance triathlon in August. “July, she will fly, and give no warning to her flight.” During July my dream woman stopped working out in the evenings at the gym. I swam a few times before work, but never saw her. I kicked myself for lacking the nerve to talk to her earlier, but kept a fragment of hope she was gone on vacation and would return. “August, die she must, the autumn winds blow chilly and cold.” One day in early August I saw her again at the pool two lanes over wearing a new latex cap with the name and July date of a triathlon in Colorado. Relieved she was back in my life, I was about to speak to her across the two lanes when the man in the lane between us stopped to talk to her. He was a total stud, with no more than three percent bodyfat and the kind of chiseled muscles
24
I could only dream of owning. They began synchronizing their laps. My heart sank in the shallow end of the pool. My August triathlon was one to forget. Someone’s elbow or foot knocked off my goggles early in the swim, my bike chain jumped off the chain ring twice, and a little burr inside my sock plagued me on the ten-kilometer run. I saw my dream woman with her tristud, and watched her collect an age-group trophy. I made sure she didn’t see me. “September, I’ll remember, a love once new has now grown old.” Without the vision of my dream woman, my focus lost intensity, and I had doubts I’d ever be a true triathlete. One Saturday morning in September I returned to the river park where the soggy April run had beaten me. The stream was low, the leaves were changing and falling, and the sun had lost some of its intense summer heat. I followed the path up the canyon, crossed the stream to climb a low ridge, and scrambled around thickets back to the starting point. An hour later I drove in near frenzy to urgent care at the medical clinic. An itchy, oozing rash covered both legs and forearms, with other patches on my neck and cheeks. The itchiness was driving me bonkers.
“Looks like a nasty case of poison oak you got there,” a mid- woman where we exchanged names and talked about running, racdle-aged woman in the waiting room said after I checked in at the ing, and triathlons. Not only was she cute, but she seemed intercounter. “I coach the women’s cross-country team at the commu- ested in me. We jogged one loop, about two miles, when the captain took nity college. This time of year we always get cases when the poison oak drops its leaves. The bare branches look like they’re dead, charge. “Skipping,” she called. The eight women switched from jogging to skipping. As a twenbut they’re just as toxic. Were you in the brush?” Fidgeting and trying to avoid clawing off my skin, I nodded. ty-three-year-old man, I had never learned to skip. Boys didn’t skip. The women giggled at my attempts. “Step, hop, step, hop,” “On a canyon run.” “If they don’t offer you prescription cream, try this.” She wrote they said. After about a minute, I had the rudiments of skipping the name of an ointment on a piece of paper and handed it to me. down and kept pace with the group, all the while smiling at my Moments later, a petite, young woman with wavy, auburn hair new skill. Shortly, another woman in the group called out a pace. stepped out of the doctor’s office with her wrist wrapped in a support bandage. The middle-aged woman stood to meet her, and “Jumping.” They switched to jumping forward. After awhile, somebody else changed the pace to side-stepping. As we worked they headed to the exit. “Good luck,” she said to me. By the next day, the rash was an oozing plague on my legs and our way around the park, each team member took a turn calling arms, but the ointment the doctor prescribed kept the worst of out an alternative pace. I laughed along with them. It was a the itching down to an almost tolerable level. I made arrange- workout, but pure fun. “It’s your turn to call out a pace,” the captain said to me. We ments to meet a buddy for lunch at a sports grill and arrived a few minutes early. I had already ordered a burger and soda when my had already tried every alternative I could imagine. “Skipping, but with giant steps.” I was taller than the team friend called to say something had come up, and he couldn’t make it. Alone and feeling sorry for myself, I stared at one of the TVs members, and my strides would put me in front. “To the finish line,” the captain called. I took that to mean it showing a surfing competition while my mind was on my dream was a mini-race, and when I crossed the point where we had left triathlete woman who never knew I existed. I was oblivious to the other diners when a female voice startled our bags and the coach, I turned to see the team about fifty yards back. me. “Say, how are you doing with that poison oak?” “First one back has to lead stretching exercises,” the captain I turned and saw the woman I had met in the waiting room at the urgent care clinic. “Tolerably, thanks,” I said, raising my arms told me when the team regrouped. “We all wanted to watch you.” They giggled when I realized they had duped me. to show her the weeping rashes. My auburn-haired friend approached me. “This is all in good Eight college-age women, including the cute one with the auburn hair and a wrist brace, accompanied the woman to an fun, you know. We’ve got hard work ahead of us this morning, but adjoining table. She pointed at me. “Girls, this is why you don’t we try to keep it light and loose the rest of the time.” I smiled. I had missed the element of fun this last year in trainrun off the trail around here.” She turned to me. “This is my crosscountry team. If you’re eating alone, would you like to join us for ing and racing triathlons. Everything had been so focused and serious, and my goal had been to impress a stranger enough that lunch?” Not just one woman, but eight lithe woman surrounded me. she’d talk to me. I never even knew her name. I looked around Momentarily forgetting my misery and my dream woman I never now and saw a gaggle of laughing athletes who had invited me met, I picked up my plate and drink to sit at their table. It was to play their running games. From seemingly out of nowhere, a the best lunch I had eaten all year, itching aside. They invited me song filled my head, and I whistled the tune as I stepped in front to join them the following Saturday for an all-morning workout. of the team to start stretching. How could I refuse? “Slow down, you move too fast, I met them at eight in the morning at the park where I had seen my dream woman in June, but my You’ve got to make the morning last, mind wasn’t on her. My confidence was not very high, and I feared the team would drop me. I Skipping down the cobble stones, stayed near the front of the group and pushed the Looking for fun and feeling groovy.” pace. “Hey, what’s the hurry?” the one who introduced herself as the captain said. “This is just a warm-up. We’ve got all morning.” They continued at a conversational pace I could run for hours, barely breaking a sweat. I fell back alongside the auburn-haired
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AUGUST 2011 26
SAFETY FIRST-How Not to Get Hit by Cars: The Crosswalk Slam Youâ&#x20AC;&#x2122;re riding on the sidewalk and cross the street at a crosswalk, and a car makes a right turn, right into you.Drivers arenâ&#x20AC;&#x2122;t expecting bikes in the crosswalk, and itâ&#x20AC;&#x2122;s hard for them to see you because of the nature of turning from one street to another, so itâ&#x20AC;&#x2122;s very easy to get hit this way. This type of collision is very common. One study showed that sidewalk-riding was twice as dangerous as road riding, and another study said itâ&#x20AC;&#x2122;s even more dangerous than that.
hand side of the street, you risk getting slammed as per the diagram. If you do it on the right-hand side of the street, you risk getting slammed by a car behind you thatâ&#x20AC;&#x2122;s turning right. Sidewalk riding also makes you vulnerable to cars pulling out of parking lots or driveways. And youâ&#x20AC;&#x2122;re threatening to pedestrians on the sidewalk, who could get hurt if you hit them. These kinds of accidents are hard to avoid, which is a compelling reason to not ride on the sidewalk in the first place. In addition, riding on the sidewalk is illegal in some places. Some special sidewalks are safe to ride on. If the sidewalk is really long (no need to frequently cross streets), and free of driveways and peds, then thereâ&#x20AC;&#x2122;s little risk to you and others. Just make sure when you do cross a street or driveway that you slow down considerably and that you check the traffic in all directions, especially behind you if youâ&#x20AC;&#x2122;re riding with the flow of traffic.
HOW TO AVOID THIS COLLISION: 1. Get a headlight. If youâ&#x20AC;&#x2122;re riding at night, you should absolutely use a front headlight. Itâ&#x20AC;&#x2122;s required by law, anyway. 2. Slow down. Slow down enough that you're able to completely stop if necessary. 3. Donâ&#x20AC;&#x2122;t ride on the sidewalk in the first place. Crossing between sidewalks is a fairly dangerous maneuver. If you do it on the left-
Article courtesy of BicycleSafe.com/
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Brandon: Being part of TCSD has been an unbelievable experience. Without partaking in the club races I would have never met those who have been a huge influence in my life. I’ve also had the privilege to represent TCSD in the RnR Marathon Challenge and received an entry to race Alcatraz! A race that I will always remember and how those committed to this club made that possible. Craig: What are your pet peeves in the sport of triathlon? Brandon: My biggest has to be all the products and gimmicks out there on the market that everybody continually buys into to try and better themselves the “easy way.” You hear all too often how this shoe is faster than that shoe or this bike is better than that bike. I underRiding aero at IM Co eur d’Alene, 2011. stand how marketing works, but unless you are selling the product yourself, I really many don’t want to hear how much better it is. There hours on the road and out in the field. Not every are a lot of suckers in this sport looking for the day is the same so trying to build in a routine edge, but the bottom line is “DO THE WORK.” is impossible. I must plan out my workouts Craig: What do you do for a living and how do around my work schedule each day. My swim workouts can easily vary from the 6am masters you fold triathlon training into your career? in Encinitas to the 7:30pm TCSD workout at the Brandon: This has to be my toughest task to JCC depending on the day. deal with. I work as a Geologist for a Civil and Geotechnical Engineering company and spend Craig: Do you have any sponsors?
Brandon: Yes, and I’ve been very fortunate to have some amazing support backing me. Moment Cycle sport has been there every step of the way since I’ve started this Ironman goal. Big thanks to Trevor Glavin at Skinfit for all the support along with the Skinfit athletes for always pushing the pace. Huge thanks to Brian Hill at Rehab United for making me stronger than ever. Though not sponsors, a huge thanks goes out to my friends Sean and Phil for continually pushing me through the tough workouts even when they didn’t have any races on their schedule! Craig: What are your future goals in triathlon? Brandon: I haven’t spent any time thinking about my goals beyond Kona especially since it’s my third Ironman in fifteen months. Kona has been on my radar for the past three years and I’m stoked to finally get to race with a lot of good friends and training partners. I know Coach Vance will have me prepared to race at my full potential and I just look forward to finally taking it all in. As far as next year goes you’ll probably have to ask Sarah that question. Craig: When I heard how close you had come to qualifying at Utah, my heart just sunk. Then when I heard that you qualified for Kona at IM CDA I just knew I had to interview you. I was very aware of how much effort you have put into making this dream a reality so I was absolutely thrilled for you. Thank you for sharing your story. Please know that the entire TCSD is behind you all the way to Kona.
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RACE REPORT, IM CDA continued I ran through the finishers chute, I heard my son Andrew and my daughter Amber screaming and cheering for me. I gave them both a hug then crossed the finish line 5:20:28. I wasn’t defeated by self pity, doubt, or pain. I made it to the start and got it done without succumbing to every excuse I made up in my head. Finishing an Ironman is by far one of the most amazing experiences I’ve ever had. It took two weeks and a tattoo for it to sink in… I made it, I actually finished an Ironman. I finished Ironman in 15:19:45, it not the best time in the world but it’s my time.
COACH’S CORNER, continued who need to review all details of the course before they set out. Athletes should look for these accommodations from their coaches and there should be dialogue between you and your coach – express to the coach which is your preferred social environment and see that he/she provides that for you, especially before a competition. In conclusion, your style is YOUR style. You are likely the BEST at it… so keep with what comes naturally and be true to who you are. Enjoy your racing!
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