INSIDE THIS ISSUE
AUGUST 2013
TCSD Events 3 TCSD Contacts 4 Board Members 4 Weekly Workout Calendar 5 New Members 5
TRIATHLON CLUB OF SAN DIEGO
AUGUST CLUB MEETING Thursday, August 29th Location: Fucntion Smart/UCPT 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121
Refer to the Club’s website for complete/updated information.
TCSD: On The Podium 6 TCSD Conversation 7 Member Profile 10 Coach’s Corner: Swim Speed 17 Race Report: June Lake 18
Cycling Tips: Core Training Gear Check Get a Job Newsletter Corrections
23 27 28 28
TriNews
n the wake of the scandal in 2013 that brought the seven-time winner of the Tour de France to confess he had doped, lied and bullied to win, professional and amateur sports redoubled their efforts to keep games and competitions clean. Performance-enhancing drugs, or PEDs, had a long history of use and abuse in cycling, track and field, baseball, and other sports. Everyone agreed it had to stop. For a few years after the confessions in pro bicycling rocked the world, sports organizations retained strict procedures and drug testing. But in doing so they lost something else—a sense of bravado and stepping over the line that thrilled the fans, stoked the fire of competition, and filled the coffers of sponsors. No one broke records anymore. No one was juiced. Fans, competitors, and sponsors wanted to re-ignite excitement in their sports. The first sport to cross that line was professional cycling. Sponsors and teams organized an alternative professional tour without drug testing, Le Tour de Force. Juicing was legal. May the fastest and strongest competitor win. Alcohol companies, sports car and motorcycle brands,
a n d industries that manufactured high-performance equipment dug into their pockets to sponsor teams. They liked the bad-boy image. Riders who used PEDs touted themselves as HighPerformance, or HiPs, unlike the Olympic-standard, drug-free, Classic athletes. The first Tour de Force proved cycling could thrive with two different A Tale of Fiction standards, HiP and Classic. Following the initial success of two parallel tours in professional cycling, a rena i s s a n c e emerged in triathlon with By Barbara Javor the formation of two camps, HiP and Classic. With most triathletes amateur, age-groupers, the use of PEDs soon permeated the world of weekend warriors who joined the HiP camp. Two global changes occurred almost immediately: modified rules of competition, and the overnight appearance of new internet companies that marketed PEDs. HiP triathlons not only allowed PEDs, but previously banned equipment and rules as well. Competitors could swim with paddles and fins, and a host of different styles sprung into the continued on page 24
AUGUST 2013 2
AUGUST 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: 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 August 18th, 8:30am
Wednesday August 7th, 6pm
Wednesday August 14th, 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!
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?
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: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664
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!
map: http://tiny.cc/w3umsw Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Contact: Gordon Clark, sharksurfdude@aol.com
Location: Revolution Bike Shop 235 S. Hwy 101 Solana Beach, CA 92075 map: http://tiny.cc/ltbd1w
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.
August 22nd, Sept 5th
August 17th
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, Bessy and Roger Leszczynski 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
AUGUST 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 Paul Andrews Joseph Arciga Dalita Bazarjian Ann Berchtold
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
William Bettis Jessica Border
Monday
Mike Bossom
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.
Greg Bown Emilee Brown Heather Campbell •
Fee based.
Tuesday
Karen Cipolla
6:00 AM Ocean Swim
•
Teresa Ciullo
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
Michael Coad •
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
•
Fernanda Diez de Bonilla
Sebastian Esposito
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
•
Jared England
Location: La Jolla Cove.
5:45 PM
•
•
Estanisla Fanic
Location: Tamarack Beach. •
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Marnette Federis Kenneth Fitzgerald Michael Garcia
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Alexandra Gass
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride Beginner Open Water Swim
•
•
Tali Gerassi
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Crystal Glahn Joshua Grant Robin Gunn
6:30 AM Fist light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Leya Gutierrez
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Anthony Harris
Location: La Jolla Cove.
Rachelle Hayward
Saturday
Eric Henning
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Sunday 2:30 PM
Julia Diemer Natalie Dion
Wednesday
5:45 PM
Lindsay Carullo
Brett Herman Paola Hernandez
Youth Triathlon Workout
•
Location: various
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org.
John Herndon Kandra Jones Cnythia Katz Chad Koch continued on page 24
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
Congratulations Iron Finishers! SPONSORS OF TCSD IM Coeur d'Alene, ID - June 27, 2013
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Finish Andrew Shore Kevin Drisko Amy Black Carrie Jesse Dan Williams Steve Smart Giang Huynh
10:17:35 12:25:22 12:46:56 12:59:35 13:45:16 14:56:09 15:46:55
Division M30-34 M40-44 F30-34 F30-34 M45-49 M45-49 M25-29
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
Bike
Run
AG
OV
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: On the Podium BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
Swim
0:52:15 5:26:58 3:52:59 24 117 1:12:57 5:47:18 5:11:21 127 729 1:10:32 6:31:48 4:51:25 33 875 0:58:42 7:13:22 4:36:42 38 972 1:05:10 6:36:22 5:49:46 147 1294 1:20:50 6:46:27 6:33:42 194 1711 1:19:30 7:42:43 6:30:07 129 1910 2,318 Participants. Transitions not included
San Diego International Triathlon San Diego, CA June 30, 2013 International
Division
Humberto Rivera Taylor Reed Markus Roggen John Healy Michael Morgan Robert Skaggs Matt Davis Paul Pickett Scott Hutchings Megan Sullivan Lisa Fong Christine Gould Marisa Rastette Brannen Henn Jessica Schenkhuizen Susanne Davis Amy Larson Julie Dunkle Marianne Ritmeeste Vickie Alexander Leslie Winchell Kimberly Collier David Espiritu R. Graham/D. Sprague
M20-24 M20-24 M25-29 M40-44 M40-44 M45-49 M45-49 M60-64 M60-64 F20-24 F30-34 F30-34 F35-39 F35-39 F35-39 F40-44 F40-44 F45-49 F55-59 F55-59 F60-64 F P&F M P&F M Relay
AG Rank 1st Place 2nd Place 2nd Place 2nd Place 3rd Place 1st Place 2nd Place 2nd Place 3rd Place 1st Place 2nd Place 3rd Place 1st Place 2nd Place 3rd Place 1st Place 2nd Place 2nd Place 2nd Place 3rd Place 2nd Place 2nd Place 1st Place 2nd Place
Sprint
Division
Andrew Concors John Kirkland Sarah Horn Brian Neal Shane McCoy James England Stephen Thunder Bill Dusting Steve Tally Les Shibata Gerry Forman Robert Hubbard William Bell Christy England Tanja Canter Mary Murphy Felecia Walker Wendy Endsley Rana kennedy Cindy O’Grady Nancy Morris
M Clyd Mas M Military F Military M16-19 M25-29 M35-39 M45-49 M50-54 M50-54 M55-59 M70-89 M70-89 M90-99 F30-34 F35-39 F40-44 F45-49 F45-49 F45-49 F55-59 F65-69
AG Rank 1st Place 2nd Place 1st Place 1st Place 3rd Place 3rd Place 1st Place 1st Place 2nd Place 1st Place 2nd Place 3rd Place 1st Place 3rd Place 1st Place 1st Place 1st Place 2nd Place 3rd Place 2nd Place 2nd Place
City of Carlsbad Triathlon Carlsbad, CA July 13, 2013 Sprint Todd Duell Xanthe Belsky Erica Davis Andrew Shore
Division Clydesdale Athena F Challenge M30-34
AG Rank 2nd Place 2nd Place 2nd Place 2nd Place
continued on page 15
AUGUST 2013 6
TCSD CONVERSATION WITH: By Craig Zelent
“
Bob Hubbard
”
The TCSD membership roster is deep with talented and interesting people. I had the privilege recently of talking triathlon with one of our world class athletes, Bob Hubbard. Bob has had quite the athletic and professional career. Please read below and you will enjoy getting to know one of the great gentlemen of our club. Craig: What sports did you do before Triathlon? How high a level did you reach in your primary sports. Bob: Being involved in sports was part of our family lifestyle from as early as I can remember. As a kid in Canada, I learned to skate on the Frozen Ottawa River before I was old enough to go to school. My dad also taught me to swim at the “Y”. In those days the “M” in YMCA really stood for MEN and we always swam in the nude! (Maybe we should introduce that concept at La Jolla Cove on Fridays?) Competitively, I grew up playing hockey and was part of an elite age-group team that won a Provincial Hockey Championship in Quebec. Football was my favorite high school sport and I played both Defensive Back and Quarterback. In college I played hockey at Acadia University in Nova Scotia and later played football at the University of New Brunswick where I was starting Quarterback in my Senior Year.
Who was your favorite athlete when you were growing up? Why did you admire this person so much?
Bob: The most influential athlete in my life was, without a doubt, my Dad. He competed at a high level playing football in the “old” Canadian Football League and he was also a national champion paddler. We participated in many sports together and he remained competitive throughout his life. As a Senior he became a Canadian Champion in Curling (possibly only significant to Canadians?) His enthusiasm and discipline as an athlete were part of his lifestyle until he passed away recently (age 96) as the result of a pedestrian accident. My dad and I were very close and he influenced me not only in my early competitive years but also now in endurance sports. If not competing together, he was “with me” in other ways—by accompanying me to the Boston Marathon or sponsoring me in Ironman Canada or volunteering with me at a triathlon. He may hold the record for being the oldest (92) volunteer at the San Diego Triathlon Classic! His positive and “go for it” spirit is ever-present.
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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.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
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
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
AUGUST 2013 8
When did you get started with triathlons and what prompted you to try? Bob: My first triathlon was the Solana Beach
get away! Ironically, I made the podium in my age group and at that point became hooked on triathlons.
Sprint in July 2007. Earlier in the year I hurt my leg while training for the Boston Marathon and I started swimming as cross training. Someone suggested that I should “try a Tri”. Although my first reaction was “no way”, at some point I wondered if I could do one and soon after that I attended my first TCSD meeting. With some confidence building beginner sessions (the coaches were terrific) and some nudging from new friends, I signed up for a race. It proved to be both embarrassing and rewarding. After struggling though the swim and bike, I exited Transition 2 looking forward to my favorite event—the run. An official “burst my bubble”, however, and brought unwanted attention to me by yelling “Hey number 593, take off your helmet!” I think the laughter of those nearby made me fun faster to
In multi-sport, which World Championships have you done and how were those experiences? Bob: In 2009, Gold Coast in Australia was my first World event. In Australia, I frequented a local fish market/restaurant. The genuine hospitality of the owners turned into a friendship that continues today. In Beijing in 2011, the chance to compete on the Olympic Course was a highlight. Also, a hotel bellhop hooked me up with a friend who gave me a personal hike/tour of the Great Wall. That was especially memorable even with the language barrier! I am grateful for the close friends that I’ve made on the National Team. In Auckland 2012, my roommate from Beijing (Mickey Syplot) and I teamed up again. He booked us for a side trip continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE LISA SERRANO Website: lisaserrano23.blogspot.com Member since: June, 2011
Age Group: F50-54 Status: Married, 29 years. Occupation: Unemployed / Sales Operations. Favorite local restaurant: Luna Grill, Mission Café, Chipotle’s, Banbu Sushi. When not training, I enjoy: Travel, playing with our dogs Ruby and Caramello. Before I became a triathlete I was: I played tennis for four years and ran one full marathon. Who or what inspired you to start triathlons? After the full marathon, I knew I needed variety so became more involved in classes at LA Fitness where I met two triathletes, Ashley Paulson and Jennifer Amble. Jennifer told me about TCSD. I went to an intro meeting and learned about TCSD Cares from Gordon Clark and joined immediately. My first triathlon: I did the club beginner tris in June and August 2011. Officially I raced the 2011 Solana Beach Tri as part of TCSD Cares. Pre and/or Post event ritual: Pre race dinner is pasta. Pre race breakfast is oatmeal, banana, mini bagel. Post race chocolate continued on page 12
AUGUST 2013 10
to see some New ished 3/147 in his age Zealand glow worms. group and it was great to It turned out that the compete together! I’m glow worms, which anticipating another very were really maggots, proud and emotional were deep underexperience in Ottawa next ground and we ended month. up in a five-hour You and your wife, caving adventure! Marilee, were at this Repelling 75 feet year’s Boston Marathon. through a hole into What was your experience a cavern, zip-lining like? another 50 feet Bob: This year we were forinto a very cold tunate to stay in Boxford river (48 degrees) (north of Boston) with and eventually friends from Team USA. We all rock-climbing rode as a group to the startback up through ing line in Hopkinton. two waterfalls Mickey & Bob, Team USA in When the tragic bombing New Zealand. were what our occurred, the real source of Kiwi guides called a “fun workout”. For me it anxiety for Marilee and I was our inability to was an awesome and exciting “side trip” and communicate. I was at mile 23 and Marilee an unexpected highlight of a World was on her way to the Finish Line. Cell phones Competition experience that I will not soon were shut down and we had no way to confirm forget! each other’s safety. Fortunately we had all I’m looking forward to London 2013 in decided to meet at a local pub after the run. September. We both made our way independently to the In 2013 you will represent Team Canada in pub but Marilee was nervous for a long time your hometown of Ottawa for Duathlon because it took me over 7 hours to get there! Worlds and then in London for Triathlon A few in our group did suffer some minor cuts Worlds. What will it mean to you to return to from glass. My only physical discomfort was Ottawa to compete in a World Championship? due to the course closures that turned my Bob: It is a real honor to finally be a member marathon into a 30-miler. of Team Canada. All of my experience in endurance sports has been in ston Marathon. Marilee, at 2010 Bo fe, wi th wi b Bo the states and I have close friends who are members of Team USA. I look forward now to competing in Ottawa and teaming up with worldclass Canadian athletes. Along with my kids and grandkids, there are four generations of our family currently living in the area. In fact, last May my daughter Kari invited me to join her and my grandson Rory in the Capitol City 5K in Ottawa. Rory fin-
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2014 will be your 10th Boston Marathon. What are your thoughts on participating in what will certainly be one of the most heavily anticipated events in all of sports? Bob: I’m not sure what to expect of Boston 2014. There will be a wide range of emotions as the city and the participants rebound from the 2013 tragedy. For us, Boston has become much more than the race itself. We love the welcoming attitude of Bostonians and we each enjoy Boston “on foot”—me as a runner and Marilee as she walks mile after mile through the parks and by the waterfront. The 25,000 runners and 2 million spectators are going to create enormous energy on Patriot’s Day, 2014. The week of ceremonies and events commemorating Boston 2013 will demonstrate the resiliency and strength of the running community and the city. “Boston Strong!” means something different to each of us but it will be a “rallying cry” for all that day. I’m proud that running my 10th Boston Marathon will provide Marilee and me the opportunity to be part of the celebration.
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Which Ironman races have you done and what were those experiences like for you? Bob: I have completed two Ironman Races— Arizona in 2008 and Canada 2012 (in Penticton). From Arizona I learned how the commitment to training dominates your lifestyle for about eight months (and that’s enough to challenge any relationship!) The Canada experience was perhaps more rewarding but from a different perspective. I now have the dubious honor of being the “last man ever” to finish the highly regarded 30-yearold event. I totally “bonked” on the run and it looked (and felt) to me like a “DNF”. I managed to recover enough to finish within one minute and 16 seconds of the 17-hour cut-off. While not a very good Ironman time, the final two hours of the race proved to be the most intense personal challenge of my athletic career and the most rewarding finish.
How have you paid the bills over the years and what has been your career path? continued on page 12
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.
Speedplay (800) 468-6694 www.speedplay.com/
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 15
WWW.TRICLUBSANDIEGO.ORG 11
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items
milk or Hammergel Recoverite. Favorite event/tri: I love the Chula Vista Challenge (Olympic disttance) and have raced in all of them. Favorite segment (swim, bike or run): Probably the swim, although not that fast. My strength is probably the bike. The run is what I work at the most because I hate it the most. PR/Best race (or any split time): Fastest half marathon is the SD Half at 2:05. My second try at Oceanside 70.3 I improved by 63 minutes. This year's athletic goal: Completing two 70.3 triathlons and one full marathon post foot surgery. Can’t race without: My Garmin 910XT. Most embarrassing or disastrous moment: I was in a double paceline on the strand and crossed to the wrong side due to a sudden brake and had a head on collision on my bike, flying over the handlebars and landing into a bed of iceplant. It was a perfect 10. My equipment: Wetsuit: Aquasphere full, De Soto 2-piece, and a Xterra sleveless Bike: Giant road - tri conversion Shoe: Sauchony Triumph 9 with custom orthotics Equipment wish list: Powermeter, Garmin 800, and a “real” tri bike. Best advice: If you can afford it, I would not combine road and tri bikes. The adjustments are just never going to be perfect. Favorite Thing(s) About TCSD: 1st: TCSD Cares taught me everything to race so I had confidence and fun right from the start. 2nd: I love the club gatherings whether a race, a meeting or a continued on page 26
AUGUST 2013 12
"IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
")+2!- 9/'! New students, please arrive at leaset 15 minutes early for registration and orientation.
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16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
MEMBER PROFILE, continued
CONVERSATION, continued Bob: My undergraduate degree was in Physical Sports have been a big part of your entire Education. Along with teaching in various career. If you could wave a magic wand over Canadian Provinces I coached a variety of youth sports, what would you change? school sports but focused mainly on High Bob: My magic wand would be waved twice and School Football and Wrestling. the results would likely be controversial. Early in my career I recognized a need for The first wave would have all coaches and counseling skills. In my graduate study at parents ask themselves “Whose needs are being Springfield College (Massachusetts) and the met—mine or the kids?” University of Southern Mississippi medal winners. (Masters in Educational c with Bob Sr. and ssi Cla go Die n Sa lunteering at Psychology), I focused on Vo enhancing the performance of athletes through personal counseling. It was apparent to me as a coach that the emotional stability of an athlete directly affects his/her ability to perform and persevere through training. Addressing issues ranging from learning disabilities to substance abuse were of great interest to me and directed me toward “Sports Psychology”. Currently in my professional career I am a Behavior Too often adult enthusiasm for kids sports is Management Specialist and Consultant for their own personal recognition. Youth Psychologist. sports should remain fun and benefit the kids!
WWW.TRICLUBSANDIEGO.ORG 13
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Tim Kadel Mortgage Loan Originator W.J. Bradley Mortgage Capital, LLC 12275 El Camino Real, Suite 100 San Diego, CA 92130 Office: 619-805-5134 Fax: 855-811-0385 tim.kadel@wjbradley.com http://mywjb.com/timothy-kadel NMLS: 324735 TCSD Member since 2008 © 2013 W.J. Bradley Mortgage Capital, LLC 6465 Greenwood Plaza Blvd, Suite 500, Centennial, CO 80111 Phone #303-825-5670. NMLS ID 3233. Trade/service marks are the property of W.J. Bradley Mortgage Capital, LLC. This is not a commitment to lend. Restrictions apply. All rights reserved. Some products may not be available in all states. WJB is not acting on behalf of or at the direction of HUD/FHA or the federal government. Licensed by the Department of Corporations under the California Residential Mortgage Lending Act RML# 4131002. NMLS consumer access: www.nmlsconsumeraccess.org/EntityDetails.aspx/COMPANY/3233.
AUGUST 2013 14
The second wave would do away with academic eligibility for school sports. Participation in athletics is a valuable developmental experience that contributes to academic as well as personal well-being. Both as an Athletic Director and an Educational Psychologist I’ve conducted several surveys which indicated that the GPA’s of athletes should be addressed individually and not by a general ruling.
What is your favorite benefit of your TCSD membership? Bob: My favorite benefit? Winning a beach cruiser as a volunteer recently at the Jump! Aquathlon! But that was the luck of the draw. The real benefits of TCSD membership are intangible and on-going. Initially I benefited from excellent coaching provided for beginners. continued on page 16
TCSD: On the Podium, continued City of Carlsbad Triathlon Sprint Victor Tello Brian O’Mara Jason Matzen John Healy Jon Davis Thomas Ryan Stephen Thunder Russell Avery
Division M30-34 M35-39 M35-39 M40-44 M40-44 M40-44 M45-49 M50-54
AG Rank 3rd Place 1st Place 3rd Place 1st Place 2nd Place 3rd Place 2nd Place 2nd Place
SPONSORS OF TCSD
Bradley Tuck John Healy Sr. William Haines Jr. Bill Bell Heather Alcorn Katie Araujo Susan Legacki Ann Marie Manfreda Felecia Walker Heather Schafer Barbara Sullivan
M50-54 M65-74 M75-89 M90-99 F20-24 F25-29 F30-34 F30-34 F45-49 F50-54 F55-59
3rd Place 1st Place 1st Place 1st Place 2nd Place 1st Place 2nd Place 3rd Place 1st Place 2nd Place 1st Place
Xterra Wetsuits (858) 565-9500 www.xterrawetsuits.com
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continued on page 17
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CONVERSATION, continued As I gained experience it became time to give back and help others. Volunteering has provided a wide variety of opportunities including officiating at events, being a swim-buddy at races, and body-marking prior to the race. TCSD has opened the door for me to compete. Volunteering has gifted me with many new experiences and a variety of new friends.
treats men and w omen of all P Paul aul Gamache, Gamache, L.Ac. L.Ac. treats women complaints, and is one of ages for fo or a variety variety of complaints, acupunc turists that that regularly regularly treats only a ffew e ew acupuncturists acu treats children, gently gently and eff ffe ectively. children, effectively.
Get Get back to to Training Training Get Get back to to Living Acupuncture Acupuncture Active Release elease Techniques Te echniques (ART) (ART ) A ctive R edicine Medicine TTraditional raditional Chinese M Neuromuscular Facilitation Facilitation Proprioceptive P roprioceptive Neuromuscular Exercises Rehabilitative R ehabilitative Exercises orrection Therapy Therapy Postural Correction P ostural C Herbal Medicine Medicine Herbal Nutritional Support Support Nutritional
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How has Marilee coped with your schedule since you became a triathlete? Bob: Marilee is generally patient, tolerant and has a great sense of humor. She has always been generous in praising success. She’s also aware of my competition shortcomings—the most obvious of all being my lack of skills in T1 and T2. In fact, my terrible transitions have gained a considerable reputation among my friends and competitors. Marilee’s sense of humor was never more apparent than when she recently announced that when I die she is going to write on my tombstone: “Bob is not really dead yet. He’s still in transition!”
Bob, I hope you and Marilee both stay in transition for many years to come. The TCSD is proud to have you as our friend and member. Team USA’s loss this summer at Worlds will be Team Canada’s gain. Good luck! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
AUGUST 2013 16
COACH’S CORNER: Swim Speed Workouts Following is workout three of four from Swim Speed Workouts exclusively reprinted for TCSD, with permission of VeloPress. “She-Ra” workouts appear once a week in the Swim Speed Workouts program. They come from Sheila Taormina’s personal training log. (She-Ra is the nickname given to Sheila by her college team.) These workouts, taken from Sheila’s racing career are distances she considers challenging yet manageable for masters swimmers and triathletes. The purpose of the She-Ra workouts is to give a slightly longer workout for the week that’s more training based than technique based. Beginners should feel free to cut down the number of reps within each set to match their current level of training. The goal for all swimmers is to build fitness by churning out more yards/meters than a typical workout.
WORKOUT 1-3: SHE-RA PURPOSE: Speed, technique, and aerobic swimming with breath control. If necessary, see swimspeedsecrets.com to find videos of each drill. The send-off intervals in this workout are from my training log. Note the effort level and rest descriptions, and adjust the interval to be right for you. All sets are important, so if you need to reduce volume, cut the number of repetitions. Avoid eliminating any set entirely. WARM-UP ■ 2 x 400 easy @ 0:20 rest 1st 400: 100 free / 100 kick / 100 drill (choice) / 100 free 2nd 400: 100 fly / 100 kick / 100 drill (choice) / 100 fly If you don’t know how to butterfly, substittute another stroke. ■ 9 x 100 moderate pull with buoy @ 1:30 Do these 100s in 3 rounds: 100 breathe every 3 strokes 100 breathe every 5 strokes
SPONSORS OF TCSD 100 breathe every 7 strokes
MAIN SET 8 x 75 @ 1:30 (If this interval is too tight, rest for 0:35. Focus on quality here.) Odds: 25 Tarzan drill fast / 50 easy Events: 25 fast / 50 easy ■ 4 x 0:30 vertical kick with 0:30 rest Vertical kicking is stationary kicking vertically in the water with your head and hands out of the water so you are relying fully on your kick. 8 x 75 @ 1:20 (If this interval is too tight, rest for 0:35. Focus on quality here.) Odds: 25 fast / 50 easy Evens: 25 Tarzan drill fast / 50 easy 200 easy one-arm drill 4 x 0:30 vertical kick with 0:30 rest 12 x 50 @ 1:00 4 rounds: 25 underwater / 25 easy 50 fly moderate 50 easy one-arm drill This set strengthens your rhomboids. Feel them lift your arms out of the water during the fly and apply that same focus to the one-arm drill. ■
■
■ ■ ■
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 WARM-DOWN SET ■ 300 easy
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TUBING SET ■ 6 x 1:30 full pulls Odd sets free, even sets fly Republished with permission of VeloPress from Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle by Sheila Taormina, four-time Olympian, gold medalist, and ITU world champion. Drill videos available for viewing at www.swimspeedsecrets.com.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
RACE REPORT: June Lake Triathlon ROGER AND BESSY LESZCZYNSKI
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
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. continued on page 19
AUGUST 2013 18
Age Group: M30-34 Half, F25-29 Oly Date: July 13, 2013 Location: Mammoth, CA Roger’s report in roman type and Bessy’s report in italics. “The Toughest Race in the Most Beautiful Place”, that is the motto for the June Lake Triathlon held right next to the well known Mammoth Mountain. It sounds so cheesy but it does make sense when you do the race. To me this is quite a remote area, so rarely am I up for something that requires seven + hours of sitting in one place just to get there – cause that is the same time to finish a Half Ironman! The first thing that motivated me to try it was that my wife Bessy, from XTERRA Wetsuits, had to do an expo. This race has been only Kids, Sprint, and Olympic distance in the past, but this year they added a a half-iron. At 7,000 feet of elevation, many San Diego Tri Clubbers decided to use this race as preporation for IM Tahoe. Having people you know and familiar faces on the race course area was a motivator. We arrived Thursday night so we could get a Friday morning workout in to acclimate us to the high altitude. An easy ten mile run, where we got to see how it may effect us during the race. After that we went to work the expo at the bottom of the ski resort, meeting all the participants and the locals who gave tips on the race. After the expo, most of the athletes took a ski lift up to a mountain chalet for the catered athlete welcome dinner. While working and represeinting the Xterra wetsuit booth so many people came by asking me to fix their tears and ankle rips. All I could say was “Sorry, I didn’t bring my patches/sewing
machine with me this morning.” Maybe next time I will at least bring some wetsuit glue. 2,000 feet higher, was an ideal location for the course talk where the race director pointed out specific segments in the spectacular view in
front of us, rather than using a plane old course map. We both started feeling a little headache which grew stronger the higher up the mountain peak. It was difficult to identify the run course, as it was mainly on trails. We preview the bike course via car, and it turned out to be similar to the Great Western Loop. As I was assisting Bessy at the Xterra booth, this race was not an “A” race for me and I was fearing the cold water swim which may they spoken about. Turned out that should have been the least of my worries. Come race morning, we were up at 5 am and only five minutes away from the expo and transition area. Roger’s half-iron started at 7 am, my Olympic started 8 am. But I had to host the last minute XTERRA Wetsuits demo before hand. I took some DayQuil to help relieve the lingering chills and headache. As a vendor we were able to drive up to transition, all other participants had to park two miles away and shuttle in. I quickly take out our race stuff and Xterra banner. I didn’t want to leave bins of gear on the beach while I raced. It was still early, so I parked in front of transition, set up the expo table and then rushed over to set up my race transition.
Upon retruning to the beach front expo, we were delight to see a coffee stand – score! A warm cup of joe helped ease the fear of the cold water; if only all tri’s had coffee at the start. The announcer calls me out over the PA system, I needed to move our car out of the ambulance/USAT Official VIP parking spot. Vendors were to park a quarter mile away from transition. Roger was setting up transition, so I just ran over and amazes myself at how I was able to get our Ford Expedition out of such a tight spot and properly parked in the vendor area. As I was running back to setup my race transition, the announcer called me out again... there was a last minute packet pick-up athlete that had arranged for his wetsuit to be picked up at the expo booth. Finally back to transition for final setup. I grabbed my ZipFizz and headed down to sunscreen and zip up Roger and other Half Ironman racers who are getting ready for their warm-up. I get in the water for my warm up, and it turns out that the water was warmer than the
air. Another element to ease the mind was that the water was crystal clear so that one could see the bottom. A man comes up to me and says he’s looking for an XTERRA wetsuit. He is going to race his first Olympic distance triathlon. “I don’t want to stand out as the only one not in a Black and Yellow suit.” He has a blue surf suit. He tells me he is a large and I just so happen to remember there is one in the car, which I just moved. It’s 20 minutes until the Olympic race starts, so I had to act fast. I guzzled half the ZipFizz as I sprinted to the car, grabbed my iPad, Square, a Vortex full large wetsuit, racebelt, meshbag and sizing chart, and haul back to the patient newbie. The course had multi-buoy set ups for the differing distances that started one hour apart, but it was also well indicated where to turn. The half consisted of two laps with an out and back in run. Those Bill Gleason and Jim Vance open water TCSD workouts really helped, as most people were just trudging along as if they were
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Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 23
continued on page 20
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RACE REPORT: June Lake, continued
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AUGUST 2013 20
swamp things. This race was mass start by gender, females started five minutes after the guys… so when I was “chicked” twice on the swim I began to think I was doing terrible. As the newbie customer walks away with his wetsuit race-day bundle, I ran over to my transition, threw the iPad stuff in my transition backpack, did a quick bathroom stop and warm-up within five minutes of the Olympic starting gunshot. The water was clear like the Bahamas and felt like 68 degrees with my full wetsuit – Thank Goodness! Roger and I were mentally preparing for 60. I got on the bike only to see what looks like only five riders doing the Half, which made me feel even worse as I thought the whole pack was far ahead considering several females had passed me on the swim… then again that was their first lap. I started to get lonely into the second lap of the bike course where I finally saw the Olympic distance participants enter and still no Halfers, but alas upon finishing my bike I saw them one to two miles ahead on the run. It seems as if I was in last place and the run was my strong point so I thought to myself “let me at least finish with a non-embarrassing time”. I went on the attack! This was where the real tough part come in, the rugged trail course had 1,350 feet of elevation gain for the first six miles so running become hiking. The desending sections were very technical, one couldn’t make up much time that may have been lost on the climbs. I crossed the finish line two and a half hours later, 10:30 am, which made me the 7th female overall and 4th in my age group, and my lips were flaking from dehydration ever since the halfway mark on the bike. I sat and rehydrated as I calculated how much time and effort I needed to have the XTERRA expo booth set setup by noon. I walked back to transition, gathered up my stuff, put on the XTERRA Wetsuits shirt and rode over to the car. I drove down as close as I could but got caught up in the line of cars that were dropping kids off for the Kids Tri which started at noon. I didn’t have time to wait, so I just pulled out the essentials and left them on the side of the transitino area, flipped a K-turn and headed back to the vendor parking lot to get rid of the car. I was starving and dehydrated and that quarter mile run back to the beach expo felt a lot farther. Thankfully a packet pick-up volunteer helped me take my stuff across the transition area to the beach expo just in time. I was pleasantly surprised that my expo neighbors had put up my tent and banners but I had to tell some spectators using it for shade that I needed the space now for the expo. By now the wind was so strong the rocks holding down the tent at each corner were moving. I ate my emergency Perfect Food Bar in my bag for the needed energy. To my surprise I started passing familiar faces – people who were expected to go faster than me. After the Olympic course section the next seven miles was an arid desert terrain. For such a
small race I was pleasOnto T3, which is back to working the expo on antly suprised to see it the beach. The wind picked up so was well supported with I had to lift and tie large boulcold water and Heed ders to hold our tent down, causthroughout this secing me to nearly faint as I needtion. ed food quick ( I only had one The finish was on liter of cola on the bike and one the beach, through packet of Gu on the run). soft sand, so there was Thankfully there was a free BBQ not much of a chance catered buffet of healthy foods for to sprint through the the racers post race. finish line. I rememI was able to relax under the ber from last years’ XTERRA tent on the beach, as if I Super Frog race was in a Corona commercial in the where the winner, Caribbean. Even better there was a Lance Armstrong, massage tent nearby and I had to was quoted as say- Post race massage on th e beach, screw take advantage of it. The post race the age group ing “who the hell medal, this is massage was feeling so good that my reward. thought of this run course?” Well now knowing there is when they called my name for awards a harder one, there is no reason to fear the Frog if you decide to I decided to continue on with the massage. do that race. I finished the Half-iron race in 5:18, coming in 14th When Roger returned to our booth, he’s in charge of last minute overall and 2nd in my age group by complete surprise. The run (.3 customers and expo takedown, I snagged the last spot at the masmiles) and bike (4 miles) was a bit short from an official 70.3 distance, but I am sure with the elevation gain and difficulty, the sage table... Roger’s birthday present to me! times of every racer correlates to a correctly measured flat 70.3.
continued on page 28
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CYCLING TIPS: Core Training for Cyclists If you’re a recreational or racing cyclist, you may benefit from the following exercises designed to strengthen and stabilize your core or inner unit. I can hear the sigh of frustration. As if you didn’t have enough training to do, some bloke is advising strength training as well! “But I hate gyms”, I hear people saying. These exercises may be performed twice weekly during an off season, with great long lasting benefits. Please note: The exercises outlined here are general in their function, though applicable for cycling. It is suggested consulting with a health professional prior to starting any program, if you are new to training. There are many factors for this disclaimer, though injury and progressive overload are two main ones that spring to mind. Below are some terms used in the exercises and their execution. Reps: The number of repetitions performed during a set.
Sets: Several exercises completed in a series, which consist of reps. Intensity: The level at which you perform the exercises. -2 indicate stopping 2 reps short of exhaustion with perfect form. Tempo: The speed at which the exercises are per-
formed in order to maximise time under tension. Rest: Is essential between sets in order to allow recovery for the next load of exercises.
SPONSORS OF TCSD
Swiss Ball Oblique Crunches Against Wall Find a position against a wall and lie over the Swiss Ball so that your hip is on the apex of the ball. Start with arms across the chest, leaning over the ball as you transition through the movement.
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Note: This is a great exercise for the co-contraction of the internal & external obliques which stabilize the pelvic girdle during cycling. Reps: 12 – 16 Sets: 3 Intensity: -2 Rest: 60 – 90 secs Tempo: 2:1:2
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Prone Cobra on Swiss Ball Lying over the Swiss Ball so that the apex of the ball falls in-between the navel and just over the groin area. Start in the flexed or lying over the ball position. Palms are facing the roof. Contract your glutes and draw your shoulder blades
Competitor Magazine www.competitor.com
continued on page 24
YOURS
SWAP
09.15.13
TCSD
Clean out your closets! A win win for yourself and your co-travelers through life! Come and sell your goods at a the low cost of $25 per table. Feel free to group up for one table! You keep your proceeds! Sunday, September 15 from 11:00 am to 3:00 pm in the parking lot of Road Runner Sports. New and used athletic equipment and apparel for sale and better yet all proceeds above cost go to help your fellow triathletes in need of help.
MEET
MINE at: Road Runner 5553 Copley Dr, San Diego, CA 92111
We’d LOVE sponsors who would have our tri-clubbers eyes and ears at this event! Contact Victoria at v_a_rice@yahoo.com for donations, questions and suggestions.
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 25
WWW.TRICLUBSANDIEGO.ORG 23
CYCLING TIPS: Core Training for Cyclists together as you extend through the movement. Externally rotate the arms with thumbs up as though performing the “Fonzie” salute. Maintain head in line with spine. Note: A good exercise for those who are quad dominant cyclists and require glute & middle – lower trapezius activation. Also Prone Cobra on Swiss Ball facilitates strengthening of the lumbar extensor muscles necessary for keeping you in the riding position for hours. Reps: 12 – 16 Sets: 3 Intensity: -2 Rest: 60 – 90 secs Tempo: 4:4:4
AUGUST 2013 24
Quadruped Alternating Superman Start on all fours on the ground. Wrist stacked below shoulder & knee directly under hips, so the body forms a square shape. Draw navel to spine, while maintaining a neutral spine. Extend opposite arm & opposite leg straight out and to a 45° degree angle to the spine. Be sure hips do not rock from side to side. Note: Great movement for thoracic and pelvic stabilisation. You will certainly see which side you are weak on when performing this exercise. Strengthens the lumbar and thoracic muscles which are essential for stabilzing the trunk and pelvis in cycling. Reps: 10 – 12 Sets: 3 Intensity: -0 Rest: 60 – 90 secs Tempo: Hold for 3 – 10 seconds
Prone Jacknife on Swiss Ball Start with arms resting on the apex of the Swiss Ball. Be sure to
choose the right size ball based on your height. Draw navel to spine. Roll forward with simultaneous motion at the hip and shoulder joints. Only go as far as you can while holding perfect spinal alignment. At no time should you feel any pressure in your low back nor should your head drop down. Hold for the prescribed number of seconds and then roll backward, breathing out through pursed lips as you come back. Note: Another great exercise for cyclists as it trains the co-contraction of the Inner Unit musculature. It also facilitates stability and strength of the core for those longer rides.
Supine Lateral Swiss Ball Walkout Lying supine on a Swiss ball, with head and shoulders on the ball. Legs should make a 90° angle with the ground and ankles should be in vertical alignment with the knees. Arms out to the side in a straight manner, holding a dowel rod where possible. Begin moving slowly from side to side; maintain straight hips and glutes squeezed throughout the movement. Exhale as you reach the side and cannot
Start with shoulders back and down, head straight up. Begin the action by driving from the pelvis. Lean from one side of the body to the other side by initiating a side movement. Grip the handle with outside hand first, then inside hand over to activate internal/ external obliques. The action should finish just past the knees, with trunk in an erect position. Note: A fantastic twisting exercise which is important for any individual. Approx 93% of human muscle fibres are laid in a diagonal, which facilitates rotational work during exercise. Integrates left/right brain hemispheres and foot/ankle, knee and hip co-ordination. Reps: 16 – 20 Sets: 3 Intensity: -2 Rest: 60 – 90 secs Tempo: 2:0:2
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continued on page 28
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Reps: 10 – 12 Sets: 3 Intensity: -2 Rest: 60 – 90 secs Tempo: 3:1:3
Standing Cable Woodchops. High to Low
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CYCLING TIPS: Core Training for Cyclists, continued
NEW TCSD MEMBERS, continued David Kurneta Shari Leckman Gabriel Legaspi
possibly go any further. Do not allow your head to drop or lose its position on the Swiss ball. Note: Great exercise for glute/pelvic synergy & activation. Teaches stability and the spinal/pelvic muscles to strengthen & stabilise the Inner Unit.
Lisa Malina
Reps: 4 – 6 each side Sets: 3 Intensity: -2 Rest: 60 secs Tempo: 3:1:3 Article reprinted courtesy of cyclingtips.com and Tony Fahkry of befit4life.
Siddarth Manu Richard McKilligan Justin Nunez Brian O'Mara Edwin Paz Mieka Portier Savitz Richard Andrea Rothmeier Brooke Salstrom Joseph Schiller Courtney Schottmiller Cameron Stout Alex Torreblanca Dion Trieb Emily Troemel Fernando Vísquez Sean Valentine Hung Vo Kristin Walker Alex Zdvorak
MEMBER PROFILE, continued potluck. 3rd: I have never found this level of support and knowledge in anything EVER. TCSD is family.
AUGUST 2013 26
The Future History of Triathlon, continued market. New wetsuit designs with greater floatation appeared each season. Some triathlons allowed paddle boards that permitted poor swimmers an opportunity to race. Drafting and blocking on the bicycle were now legal, but at a price. Anyone unfairly blocking often was subject to a poke or a whack with a bicycle pump by a passing rider. Anyone known to poke or whack too hard was subjected to vigilante justice among the competitors. Bicycling during triathlons soon had new, selfpoliced rules. The HiP answers to Ironman competitions were the Lion King and Queen races. Law of the jungle prevailed—may the strongest win. HalfIronman distances were Lion Cub races. Polls among these hugely popular competitions indicated over half the age-groupers didn’t use PEDs, but they preferred the changing rules and ambiance. Classic races, with their strict rules, had lost some of their pizzazz. HiP triathlon races were also popular with pranksters who disrupted the course by laying obstacles on the road, chalking arrows in the wrong directions, or “attacking” with squirt guns. Certain races had reputations for such pranks, and they drew competitors up for the challenge. Soon HiP race organizers instituted diversions in their races, such as detours requiring competitors to carry their bicycles up stairs. Each year, HiP triathlons evolved so that rarely were these races comparable in different venues. Before long, major networks featured HiP triathlons. But all was not well among HiP triathletes. Like weeds growing after a fire, internet pharmacies selling PEDs sprang up overnight. Many were based in China, India, and other developing countries where quality assurance took a back seat to profit, and many buyers suffered
from maladies related to using these unregulated, untested products. Once an alarm sounded, suspected internet drug suppliers disappeared, only to reappear again with a new name. Often they supplied hormones or blood boosters doped with traditional herbal products supposed to enhance their efficacy. Health agencies around the world issued warnings, to little avail. That is, until birth anomalies began to show up in the children of PED users, especially among children whose fathers had used certain PEDs. They weren’t defects in the babies, but clusters of attributes such as light-colored eyes, patches of unpigmented hair, and slender fingers and toes. It seemed certain PEDs changed the motility of sperm and caused the “natural” selection of sperm carrying unrelated physical attributes in linked genes on several chromosomes. Geneticists and anthropologists jumped on the findings that proved diet could direct human evolution in one generation. Doctors warned that other syndromes might appear in these children as they passed through puberty and into adulthood. Still, rampant PED use continued around the world. Flu epidemics challenged the human population two years in a row right around the time the first children of PED users reached puberty. For these children and their parents who contracted the flu, something changed upon recovery—many showed signs of premature aging. In most cases, symptoms such as hair loss were irreversible. Medicinal chemists who had been issuing warnings for years identified the culprits as certain drugs produced by the poorlyregulated PED industry. While hair loss was an aesthetic problem, premature aging of heart, lung, and kidney functions proved to be dire continued on page 27
GEAR CHECK: Power of the Pump What is the Recovery Pump? Simply put, it’s an air compressor with hoses, and boots/sleeves, that surround your legs/arms sequentially squeezing and massaging them in repetition. They are basically compression socks on steroids. Why use them? Recovery Pumps get you back to training faster which means less recovery days. During extended training or long races your muscles accumulate lactic acid, metabolic waste, and CO2. This is what causes the soreness and fatigue in your muscles and why the two days after training you feel like you don’t want to move. The technology has been around for many years. Hospitals use them post surgery to keep the blood flowing to prevent clotting. Many of you are currently using compression socks during your training and or racing to help evacuate waste and prevent swelling. The Recovery Pump does the same thing but much more aggressively. You’ve already made the investment on your bike, nutritional product and technical gear. Now invest in your continued healthy recovery. If you are serious about your training and want to continually improve your performance and maximize results, you should seriously consider Recovery Pump. They are FDA approved have the best warranty in the Business with a risk free 30 day money
consequences of free-wheeling PED usage. Both PED users and many of their children conceived during drug use suffered health declines after the flu epidemics. Among the men who had taken PEDs and had contracted the flu, many became temporarily or permanently impotent. Now the alarm bells really sounded. At the dawn of the HiP movement, small groups of athletes had espoused a so-called Puritan life style—natural diet, grow your own, and empirical research of which foods to eat and which to avoid. In the triathlon world, the Puritans had not previously been a strong force. Few of the Puritans had ever achieved top rankings among the pro or amateur triathletes until after the world suffered through the flu epidemics and their aftermath. Although they did-
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back guarantee! Recovery Pump is a quality product that’s s also compact enough for you to take anywhere. When should you get yours? Right now! Purchase with a training partner and share the cost. Then share the benefits. Recovery Pump has a special offer this month of $400 off the entire system. Go to www.RecoveryLoungeCA.com and enter STRUBE in the coupon code and receive the discount. Regular price is $1,495.00 Hurry and get yours before the price goes up! If you have questions or would like to have a demo, please contact Mark Strube at strube.mark@gmail.com or call (305) 970-5546. Happy racing and recovering!
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n’t smash course records, the growing numbers of Puritan triathletes soon were taking home the honors for endurance and longevity. They became the poster men and women of the world’s fittest athletes. Following the flu epidemics, classic triathlons still took place, as they were the Olympic standard. HiP triathlons had challenged the sport with maverick rules and unorthodox courses which were in the sport to stay. However, with the specter of disabilities and the Grim Reaper looming in the HiP world of PED usage, the Puritan movement soon had a loud voice in triathlon and other sports. “Go to health,” they told the PED users. And the world of athletics listened, with triathlon leading the way.
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RaceReport: June Lake, continued Whispering Pines Resort had a hot tub jacuzzi which was a perfect appetizer before heading out for our local pizzeria dinner. We went out for dinner in our June Lake Triathlon finishers t-shirts to represent. The pizzeria owner was also on the local Chamber of Commerce which supports the triathlon and bringing in the tourist dollars to town. We ended our dinner chatting with him about living near a huge resort like Mammoth and the excitement the Village has about its own ski lift that will be reopening. June Lake also puts on a winter festival and triathlon (snowshoeing, shooting, and cross country skiing). It was certainly the toughest race in the most beautiful place!
Get a Job: Independent Sales Reprsentative Zoca Endurance Apparel, a National custom apparel company focused on Cycling, Triathlon and running garments. Our principal market audience is endurance athletes, clubs, teams and retailers wanting to brand themselves in the endurance sports segment. Our main target is producing fully sublimated endurance clothing and accessories for endurance sports athlete and retailers plus the local and national events endurance athletes participate in. We are looking for motivated independent salespeople looking to sell custom endurance apparel to retail stores, Clubs, and teams wanting to brand their organizations and retail businesses using sports apparel marketing. The right person will be motivated, have good understanding of the current market and trends, while having good communications with customers from retail stores, teams, clubs, and event coordinators in the territory you manage. Zoca pays a competitive commission. Territory Available State(s): AL, AK, AR,NorCal, CO, CT, DE, FL, GA, HI, ID, IL, IN, IA, KS, KY, LA, MD, MA, MI, MN, MS, MO, MT, NE, NV, NB, NH, NM, NC, ND, OH, OK, OR, PA, RI, SC, SD, TN, UT, VT, VA, WA, DC, WV, WI, WY
July Newsletter Corrections From page 1 side bar:
LYNNE COX World record holder (not holer), long distance open water swimmer (cold water specialist) and author.
From page 1, short story entitled 7134: The “bad guys� at the triathlon wore crudely drawn tattoos of the numbers 7134 and 837114. Seen upside-down, the tattoos carried a dark message:
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED