INSIDE THIS ISSUE
AUGUST 2018
Race Report: Roth TCSD Contacts Board Members
Welcome New Members Weekly Workout Calendar Member Profile You’re an Ironman
1 3 4
TRIATHLON CLUB OF SAN DIEGO
4 5 5 6
TCSD Conversation 7 Welcome New Members 15 Member Update 21 Coach’s Corner 23
TriNews
RACE REPORT:
CHALLENGE ROTH
TRACY COHEN-PERANTEAU Event: Iron Distance Triahtlon Date: July 1, 2018 Location: Roth, Germany Distance: 140.6 miles
AUGUST TCSD EVENTS AQUATHLON Thursday, August 16th Location: La Jolla Shores see page 6 for details
AUGUST CLUB MEETING TBD
dents of Roth take pride in hosting this race every summer, for the past thirty-five years. As the largest triathlon of this When TCSD club member Chayito magnitude in Europe, over 250,000 spectators Velez called me last summer and announced, “I come to Roth to support Race Weekend. In 2018, know how to get us into Challenge Roth,” I was 71 countries were repreALL ears, as I know that the oldest 140.6 sented, and the staff/ mile triathlon in volunteers do everythe world (after thing they can to make Kona) sells out the 5,000 competitors within one minute feel welcome. of going on sale. Chayito and I flew RaceQuest is an into Munich a few amazing tour group days early so we that provided us could adjust to the transportation, race nine hour time difsupport, hotel accomference and spend modations, and a code some time sightseeto enter this triathlon, ing in Munich. After located east of resting our first Nuremberg, Germany, in day, we took the the city of Roth. city bus tour and Challenge Roth boasts saw the 18th century 1,000 female competiNymphenburg Palace, the and roll. ady to rock tors, 2,000 male comre , to yi a h C 1973 BMW museum/ headquarters, the acy and Tr petitors, 2,000 relay Allianz Arena where the Bayern soccer team competitors and a number of challenged athletes. plays, and Olympia Park home of the 1972 This event is like no other, and the 20,000 resicontinued on page 15
AUGUST 2018 2
AUGUST TCSD EVENTS*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Tracy Cohen-Pernateua, David Whiting, and Craig Zelent w/Robert Benline.
TRI ESSENTIALS
TCSD SOCIAL FUN
SAN DIEGO PREMIER
Monday, August 20th 6:00pm
Wednesday, August 29th 5:30-8:30pm
Wednesday, August 8 5:30 PM - 8:30 PM
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Each month a new social will be posted with date, time, venue and details. This month we return to one of TCSD/s favorite spots, Pallast Point. Our goal is to make it fun, meet new friends, mingle, and who knows make a new workout buddy.
Location: Ballast Point Miramar 9045 Carroll Way, San Diego, CA 92121 map: http://tiny.cc/srsawy
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com RSVP to: http://tiny.cc/lw2rty
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
Join us for the nationwide, one day movie theater release of the film “We are triathletes” featuring TCSD members Bessy Anas’san Leszczynski, Bob Babbitt, Rudy Garcia-Tolson and super stars such as Mirinda “Rinny” Carfrae and Luke McKenzie. Aside from RSVPing, you MUST purchase tickets in advance! Please check this link: http://tiny.cc/hjzfvy If you wish to join us, we will meet before at Jimbo’s Naturally Horton Plaza, which has a great salad bar for a decent dinner. Location: United Artists Horton Plaza 8 475 Horton Plaza, San Diego, California 92101 map: http://tiny.cc/ogzfvy
*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
WWW.TRICLUBSANDIEGO.ORG 3
MEMBER PROFILE
TCSD BOARD MEMBERS
BERIL POLAT
President
Kai Nakamura
president@triclubsandiego.org
Nickname: B
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Member since: 2016
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Strava Profile: tiny.cc/3r04vy
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
Marketing Office
Marison Beniek
marketing@triclubsandiego.org bod@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
eventsdirector@triclubsandiego.org
Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD Mentors
TCSD VOLUNTEER COMMITTEE MEMBERS James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Beginner Coaches
Age Group: F25-29 Status: MF1 visa student :) Occupation: Chemical Engineering Ph.D. student at UCSD. Favorite local restaurant: Brick and Bell Cafe. San Diego is my favorite city in the US but my hometown Istanbul is my true love. My favorite food is a Turkish dish called “Manti” (you can find it at Istanbul Cafe in Downtown San Diego). When not training, I enjoy: Hiking, camping, and traveling. Before I became a triathlete, I was: A varsity swimmer. Who or what inspired you to start triathlons? My boyfriend Zack Goodman. My first triathlon: Zot Trot, a reverse tri, hosted by UC Irvine Triathlon Team on February 12, 2017. It was a collegiate club race. Pre and/or Post event ritual: For pre-race, I always use the bathroom right before I put on my wetsuit, and right before to race start, I jump 3 times to exhale deep and calm my nerves down. For post-race, I put on my compression leggings or socks even though it’s burning hot. continued on page 5
AUGUST 2018 4
Expo Coordinator (760) 214-0055
Race Director, Duathlon Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
jenn6613@gmail.com
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SUMMER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 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.
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: 3710 Del Mar Heights Rd.,
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
•
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
5:30 PM
Beginnners’ Open Water Swim (BOWS)
5:45 PM
Open Water Swim Workout
•
•
Location: Bonita Cove, Mission Bay
Location: Ventura Cove, Mission Bay
•
•
Coach: Ian Kelly.
Coach: Bill Gleason.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Favorite segment (swim, bike or run): For swim: a loop starting from LJ Shores beach to Cove to Pier and back to shores. For bike: the whole Harbor Island segment (only with Saturday Moment Bicycles ride group). For run: San Dieguito County Park trail loop. PR/Best race: Chula Vista Challenge Long Course 2017. I got the 2nd fastest swim split overall (26:22) and 1st overall female finish time (5:25:18). This season’s athletic goal: Finish my first Ironman in Whistler, Canada. July 28th. Most embarrassing or disastrous moment: I recovered fast from it, but I had to pee in public unwillingly, with all my clothes on because there was no public restroom available nearby. It felt like a childhood bed wetting. My equipment: Wetsuit: Zoot Bike(s): Liv Avow Advanced and Felt Running Shoe(s): Brooks Ghost 10 and Nike Pegasus. Equipment wish list: Power meter, aero-helmet, inflating recovery boots. Best advice: Chamois cream works wonders (for ladies).
Location: Tamarack Beach.
•
Favorite Race/Tri event(s): Obviously, Tritonman, a UCSD event.
Can’t race without: Energy gels.
Location: Tamarack Beach.
•
MEMBER PROFILE, cont.
Favorite Thing(s) About TCSD: Giveaways at the club meetings (although I didn't get lucky yet!), races (aquathlons & triathlons), Bob Babbitt.
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD
CONGRATULATIONS! You are an Ironman! Alaskaman Extreme Triathlon, Seward, AK. July 21, 2018. Note: 141.6-miles
MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
AG AG Rank OV Rank Jason Verbracken M 40-44 N/A 55 129 finishers. Transitions and seconds not included.
Swim 1:41
Bike 6:23
Ironman Lake Placid, NY. July 22, 2018 AG AG Rank OV Rank Swim Danielle Snider F 40-44 83 1539 1:23 Danny Arnold M 60-64 38 1609 1:30 2,073 finishers. Transitions and seconds not included.
Run 8:10
Finish 16:37
Bike 7:12 7:30
Run 6:09 5:50
Finish 15:05 15:19
Ironman Canada, Whistler, BC. July 28, 2018 AG AG Rank OV Rank Swim Bike Aaro Jarvinen M 30-34 5 30 1:09 5:32 Gina Correll F 50-54 4 207 1:08 6:28 Sean Lang M 30-34 65 459 1:21 6:52 Diane Ridgway F 70-74 1 1181 1:34 8:14 1,191 finishers. Transitions and seconds not included.
Run 3:32 4:35 5:20 6:56
Finish 10:19 12:21 13:47 16:59
If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing. Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Indicates qualified for IM World’s Championship.
August TCSD AQUATHLON Location: La Jolla Shores Beach. Directions: http://tiny.cc/5uufvy End of Vallecitos/South Showers, Tower 30
Schedule: Registration Opens: 5pm Course Talk: 5:40pm Race Start: 6pm Food: Post-race
RSVP and TICKETS Available to register. Use link http://tiny.cc/lpufvy Free for TCSD members. $25 for Non-members Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
Distances: 1000 meter swim, 5k beach/sand run
Thursday, August 16th 6pm Swim: 1000 meters Run: 3.1 miles
Definition of aquathlon: A typical aquathlon is a run/swim/run combination; however it is not uncommon to see a two-stage race which is simply a swim/run combination. Beginner friendly version will also be offered. course. You don’t want to miss any of the TCSD Summer Aquathlons!
2018 TCSD CLUB RACES September 13 - Aquathlon, La Jolla Shores September 23 - Triathlon, Fiesta Island (permit pending) October 20 - Triathlon, Fiesta Island (permit pending) November - TBD December date TBD - 10K, Mission Beach
AUGUST 2018 6
TCSD CONVERSATION WITH: By Craig Zelent
”
Keith Benline
“
SPONSORS OF TCSD APPAREL & EQUIPMENT
I had the pleasure recently of talking triathlon with Keith
Benline. Keith is a long time member and sponsor of TCSD as the owner of Robert’s Auto Service. Keith is passionate about giving back to the community as you will see. I am certain you will thoroughly enjoy getting to know this great guy!
Castelli Discount: Available on TCSD Member Discount web page.
Craig: What activities were you involved in before triathlon? Keith: I was an All-Star Little League baseball player for Corona National Little League. After Little League, I made the baseball team for Auburndale Junior High School and thought I would be a baseball player. My best friend and his cousin were guitar players, though, and kept asking me to learn to play the bass. So I decided instead of baseball to be a rockstar, so I gave up on baseball during high school and pursued playing the bass guitar and singing. When my band got to play during the school lunch period I thought I had “arrived.” It was a surf band called Soundwaves, and we were pretty popular from 1982–1984 in Corona and Riverside. People also knew us because of the cars we drove. The lead singer drove a 1966 Willy’s Jeep, and I drove a bright orange 1975 Honda CVCC. My Dad loved those cars because no one knew how to work on them. We had four different Honda CVCC’s in those days. My dad taught me how to work on them, and together we would keep all the cars running, rebuild their engines, plus work on the family boat and truck. So, as I entered my community college years, I had built a background as an athlete, rockstar, and auto mechanic.
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
What led to your becoming a riathlete? Keith: After high school, I started to struggle a tad with my weight and so I started running. I would run all over Riverside (where I lived at the time) but mostly just for a workout. I loved the freedom that running gave me, plus it always helped drop pounds fast. When I moved to Carlsbad in 1997, I started running along the coast and loved it even more, to the point I decided to sign up for the Carlsbad Half Marathon in 2000 and, see how I could do. I ran a 1:33:30 for my first race and I was hooked. But, while training for my next race I dealt with a nagging injury on the inside of my left foot that would creep up my leg. It was frustrating and would not heal. It would act up about half way in my run then nag me for the
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
AUGUST 2018 8
next day. During one of my run attempts (it was Thanksgiving day in 2001 I think), I met a gentleman from Switzerland who was out running. I had seen him before and so I asked him if he had any plans for Thanksgiving. He did not so I invited him over to my house. His name was Christian. I told him about my injury, and he recommended switching to triathlons so I could swim and cycle and take some pressure off my foot and all the running. We headed to the Carlsbad Pool a few days later to work on my swimming. The only lanes open were the “fast” lanes so we jumped in there and worked on our strokes. I could barely make it 50 meters without having to take a break. Suddenly we look up and there were two very fit male and female swimmers wanting to jump into our lane. I asked them if there were “fast” (because I would get out of the lane if they were) but they just jumped in and started hammering out laps. I was in awe as to how fast they were. They had names on their swimsuits. The guy’s suit had “McCormack” and the girl’s suit “Jones.” My friend from Switzerland was laughing at me because I had asked them if they were fast. He asked me if I knew who they
were, but I had no clue. He informed me it was Michellie Jones and Chris McCormack, and he was bragging about how Michellie took the silver medal in the first Olympic Triathlon because the Swiss girl beat her. So that was my first venture into the Triathlon.
What are some memories from doing your first triathlon races? Keith: So after my first triathlon on a borrowed bike, I purchased a bike and started triathlon training. I saw the Tri Club had their local races at Glorietta Bay so I signed up. I had a short stint racing dirt bikes in the desert when I was 18 – 20. I wisely gave them up when I got married and raised a family, but the drive down to Glorietta Bay with my triathlon bike in the back of my Xterra so reminded me of when I used to take my Dad’s truck with my dirt bike in the back heading towards the race. The race went well and I’ll never remember all the talk back then about this new coach from Alabama named Mike Plumb who was fast and joining the Tri Club and was racing that day. I had met Mike earlier so I knew who he was. Well, when I got out of T2 and headed on the out and back run, about three-quarters into the
first mile here came the ironman) and all my friends leaders back heading told me to not even try for towards the finish. It was a sub five hour result on Anders Aannestad followed by my first try. I had a PR of Mike Plumb close on his heels. 4:53:13 and was so Mike’s face showed pain, thrilled. It was really determination, and grit and coming together. Then sure enough Mike made the lastly, the hardest of pass that day and won. When I them all for me was tryasked Mike about it, he said it’s ing to break 18 minutes all about pain management. And for a 5K. I ran six or the second club race I did there seven 5K’s trying to was some guy that won the race beat that time, from that had the most goofy looking the Carlsbad 5K, La , after a th n a m a S bike you’d ever seen. I thought Jolla Shores 5K, to ghter, h with dau ad 5000. sb rl a maybe you have to have one of Keit a few different C 2 0 0 mpleting 2 those bikes to go fast. I later co downtown San Diego 5K’s. I blew up so learned it was none other than Craig Zelent. So many times with only a few hundred yards to then, we all went out looking for that “edge” go. The closest I got was 18:02, so close. You that Craig had. I’ll never forget fellow Tri have to run 5:45 per mile splits to beat 18 minClubber Tom Washington and I meeting up utes on a 5K and for me it was more brutal then before those club races and trying race wheels any of the long endurance races. I could run and everything to compete, then realizing it 6:00 per mile flat all day but as soon as I isn’t just about the dropped below that it was brutal! equipment and What have been some of your laughing about it. most embarrassing sports Those were great moments? times! Keith: My very first triathlon was a What was your backwards triathlon in Hemet. It was favorite all time a 5K run, followed by a 12 endurance race? mile bike, Keith: I have two then a 100 favorite all time yard swim in endurance races and the high then one short disschool pool. I tance race that almost thought to killed me every time I myself, “I tried it. The first all could do that.” time endurance race Hemet Triathlon I had done no was the Carlsbad Half bike workouts at Marathon. I think it was 2002, and I had that time. Only Mike Plumb coach me. I hated him with swimming and a passion during those extremely hard running. I track workouts and tempo runs he had thought to myself, me doing. But they worked. I ran a PR “How hard can it be 1:23:30 and felt great the whole time, to bike 12 miles?” wisely drafting off faster runners. So I borrowed a road Drafting off Elvis and three beautiful athletic bike from a friend women at different times during the race who is a cyclist and off I went. I was fifth overhelped. Then I signed up for my first Half all after the 5K (because my run speed was Ironman (when Oceanside first became a half really improving) but I fell flat on the bike. So continued on page 10
SPONSORS OF TCSD
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details.
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 info@3naturalBionutrition.com 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@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 15
AUGUST 2018 10
many people passed McCann (former Tri Club me. I really strugPresident) was very casual yet gled. I had my swim did a fantastic job keeping us speedos on under my from getting to caught up in run shorts. Once we ourselves and handling situagot into T2 I pulled tions. It was like we were an off my running shorts extended family. These days and started sprinting the sport has become more towards the high professional, serious, and school pool. But someseems to have lost some of thing was wrong, somethat camaraderie from the thing felt very wrong early days. I know things and it seemed everyone change and the sport has was staring at me. I then grown tremendously which realized I felt like I was is good. I just loved the naked down below. I early days of the small Tri thought maybe I pulled Club of San Diego before my swim speedos off by things got too big and mistake, but I looked serious. down and nope they were final leg. Who have been some of the still on. “Whew, I thought, se Triathlon, er ev R most influential people or et em only to feel naked again 25 H events in your life? yards later and have to Keith: Pastor Dave Bolton and Asst. Pastor relook down to make sure again. I finished the Cheyenne Figueroa were a huge part of my life swim then noticed a strange numb feeling down spiritually. I was raised Catholic, but had given below. I thought I had permanently injured up. They led me back to the Lord and helped me myself. I was so relieved when my cycling buddy start my marriage and family on Jesus’ foundalaughed hysterically and told me about numbtion, right at the time I was getting married to ness from not wearing padding and it would Kelly. Remember I was trying to be a Rockstar pass. back in those days. Our band was trying to get The other most embarrassing sports moment signed by a record label and we were getting was peeing my pants playing baseball in front close. I decided to quit the band and focus on of everyone. My dad was the coach and was my Lord and my family. I then became the adamant that everyone go to the bathroom Worship Leader at the church for 7 years before before the game. Well, I didn’t. We were playing moving to San Diego. Bob Cooper was an autothe Yankees, the #1 team and they got to bat motive repair consultant I worked for from 1995 first. I played shortstop and they scored like 20 – 2003 in San Diego. He was very influential on runs in that first inning and it took forever to my business life and it motivated me to read as get them out. I had to go to the bathroom bad many business books as I could to help our and wasn’t about to face my Dad, so, go I went, automotive repair shops that hired us to do betright there in front of everyone in my pants. I ter. remember the kids on the Yankees pointing it What was your career path before becomout and laughing. It was really embarrassing.
If you could waive a magic wand over the sport of triathlon, what would you like to change? Keith: It seemed that back in the day, triathlon was more of a unique sport. Those of us that participated in it were more casual about things and enjoyed the camaraderie amongst us. Jim
ing the owner of Robert’s Auto Service? Keith: After attending Riverside City College
pursuing business as my degree, I dropped out. I was too busy trying to be a rockstar. My girlfriend’s dad at the time worked for a finance company. So I thought it would be a great career to be a branch manager for a finance
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company and work my way up. The pay was not so good, though. That’s when I met a drummer who was working for an oil distributor selling motor oil to automotive facilities. I was very familiar with automotive and engine oil having grown up working on cars with my dad and working on my own cars now that I was married. So I went to work for the oil company for more money and better perks. I was living in Riverside by March Air Force base and they had two openings, either on the other side of Los Angeles or San Diego. I chose San Diego. It was then I met Bob Cooper the consultant to automotive repair shops. After a few years I joined up with Bob and one of the first shops that I got to sign up with us was Robert’s Auto Service. Bill Clum was the owner and it was one of the most popular long time shops in San Diego. But Bill was getting tired and ready to move ughter. rand da g h it on, so he kept offering w rk rd at wo me to either manage or Keith ha buy the shop from him. My house in Carlsbad had sky rocketed in value, and I was able to leverage the house and buy Robert’s Auto Service from Bill Clum in 2003 and then the land it sits on in 2005. With the years of reputation of Robert’s Auto Service (since 1969) and its family owned and operated focus, I knew I could take Robert’s Auto Service to the next level with my finance background and the business knowledge I learned from consulting. Combined with my mechanical expertise I knew I could make it work.
What makes Roberts unique among the local auto repair shops? Keith: When I worked for the auto repair consultant, I noticed there
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were only a handful of well-run independent auto repair shops in San Diego. Robert’s Auto Service was at the top of that list. Anyone who has lived in San Diego, especially around La Jolla, PB, etc. knows about Robert’s Auto Service. It was started by Robert Martin in 1969 as Robert’s VW on Cass and Grand St in Pacific Beach. Bill Clum partnered with Robert shortly after and bought Robert out in 1974. Shortly after that Bill Clum moved Robert’s Auto Service over to the Bird Rock area right on La Jolla Blvd. Robert’s stayed there until about 1984 when it moved to its current location at 4630 Mission Bay Drive. Most automotive repair shops are run by mechanics who lack in communication continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION, continued skills, frustrating most people. I have strived to fix that and make sure communication and understanding are key between us and our customers. Our online reviews reflect this. I have always been a fan of the Tri Club and from the time I purchased Robert’s Auto Service I signed up to be a club sponsor. I wasn’t sure how it was going to be accepted because we are a non-triathlon sponsor but I figured people need their vehicles to get to their triathlons. Over the years I have used Robert’s Auto Service to help those in the Tri Club who go above and beyond to volunteer their time in the Tri Club. I have given them HUGE discounts to say Thanks. This includes, but not limited to former Presidents Gurujan Dourson, Jim McCann, Brian Long, Thomas Johnson, and Mike Plumb. Also coaches Bill Gleason, Jim Vance, and a few others. I also fix the Tri Club of San Diego’s van and keep it going no charge to the club! Robert’s Auto Service offers a 10% discount ($100 max) to any tri club member. I also make sure I oversee any Tri Club Member’s vehicle that comes in. I may not be here when the car gets checked in but I go through every repair order and find out who they are. If it’s a fellow Tri Clubber I make sure I go over the repair thoroughly and always try to greet and say hello when they pick their car up. Robert’s Auto Service is also an Approved Auto Repair facility through the AAA and we have over 700 five star reviews! We care and we will always care. You can put your trust in us.
How do you use your business as a ministry? Keith: So, after being involved in church music ministry, I noticed
many Pastors and leaders in the church don’t get paid very much. So, just like I help those special people in the Tri Club who go above and beyond, I help pastors with their vehicles. I have fixed / repaired many pastors vehicles at no charge. It’s my way of giving to God. Some of the Pastors I don’t even know, they were referred to me so I figured it was God’s way of putting us together. A lot of these people could make money in the secular world but they have chosen the path of ministry to help people, and so I want to help them. It isn’t just pastors. There are those who have ministries, such as my friend CJ who goes into prisons and ministers with Christian music and teaching to the inmates. Of course he needs his vehicle to get to these prisons. God has changed many lives of inmates who CJ ministers to. God has blessed me with Robert’s Auto Service, so I use Robert’s Auto Service to minister back!
What is the prison ministry you are involved in, and how do you think that helps people? Keith: With my music background, CJ has asked me to go with him into these prisons. I have been doing it on and off over the past 10 years with him. You would be surprised how many good men and women are incarcerated, that are good people who just made some bad decisions. God has reached into the heart of these men and women and changed them. I have been reading articles in the news lately with factual evidence showing the much higher percentage of rehabilitation of inmates who find God. I believe in that. Recently the Trinity Broadcasting Network (TBN) has been continued on page 16
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going through changes and focusing more on down to earth ministries and getting away from Televangelists. So they asked CJ to go into the prisons across America where they have their TV installations and put a “face” far right. Keith is on d n a B y son Ministr Original Pri
at changing their lives to not have it happen again. These are the inmates that make the effort worthwhile. They are so incredibly thankful that we took the time to come out and visit them.
What are your future goals? Keith: When I bought Robert’s Auto Service in 2003, my goals were to achieve a business that can run itself so I can support Pastors and Ministers and don’t have to worry about a “job” or “finances” per se. I have accomplished that goal but life also changes. For the past six years, my wife Kelly and I have babysat (and now homeschool) 2 of our 6 grandchildren who live in Bonsall by us. This keeps us pretty busy
to the programs. CJ asked me to join him for one week up and down California on the tour bus to go in and play Christian music and minister. It was quite the experience. Especially when we ended up in McFarland and the Prison Chaplain was 2018 line up of ofPrison M telling us all inistry Band at Desert View Pr about the movie (about a high ison in Adela nto. school cross country running team.) That was and I’m very blessed to be able to like God putting everything together. spend time with my grandchildren in the mornHow has the prison ministry opened your ing before I come into the shop. As far as eyes? triathlon, I get motivated when people like Bob Keith: The ministry has opened my eyes to who Larsen (who has been coming to the shop for is in prison and how a few momentary bad deci- years) come into the shop and tell me what Meb sions in their lives caused it. Yes, there are the Keflezighi is doing and then watch him win the really bad people that are in there. But there Boston Marathon. That is very motivating. But also husbands, wives, young men and woman with my life schedule and goals, I currently don’t who are really good people and just got a little race much. I still swim, bike and run, I just don’t off track. I realized quickly that but for the grace race much anymore. Having set all my PR’s in my of God I could’ve made those few bad decisions. 30’s and 40’s and now dealing with an aging Some of them are so nice and polite, they just continued on page 14 got caught up in drugs. They have worked hard
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body (52) and things like a slightly bulged disc, I have to be smart and not let my ego get the better of me and make things worse. I did have a “bucket list” to get back and race dirt bikes like I used to and I did do that in the desert from age 48 to 50. But I quickly wised up about that as well and have since “retired” from that kind of racing. I plan on owning Robert’s Auto Service for a long time and continuing to use it as a ministry, sponsoring and helping the Tri Club of San Diego, and making sure we continue to earn everyone’s trust who comes in the door. So, until things change, I’m currently focused on raising grandkids, running Robert’s Auto Service, staying
involved in ministry and giving back, and using triathlon as my fitness goals to stay in shape as my body ages.
Keith, thank you so much for sharing your story. The work you do in the community with Robert’s and your ministry is very impressive and much appreciated by all whom you touch. We are all proud to call you our friend. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com. His blog can be found at https://tricraigz.wordpress.com
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RACE REPORT: ROTH, continued Olympics. Chayito and I jogged through the beautiful Englischer Garten and shared an enormous pretzel and beer at the Hofbrauhaus, the 16th century beer hall and Bavarian restaurant. Fortunately, the Munich airport has a storage facility so Chayito and I could leave all of our triathlon luggage there, RaceQuest met us on Thursday. Chayito and I made sure we arrived to the airport a few hours early, and I Toasti ng at the world famous am glad we did. Between Terminal One and Terminal Two was a makeshift stadium with a gigantic screen showing all of the World Cup soccer matches. Between connecting flights, travelers could sit in this “stadium” with their luggage, food/drinks, and watch the World Cup! I loved seeing so many travelers wearing their home jerseys! In fact, throughout our travels we saw fans wearing their home jerseys. Chayito wore her Mexico jersey, and many Mexicans stopped to chat with her in Spanish. I’ve never expo. been to Europe during At the the World Cup, and to me it felt like our Super Bowl, times 10! When we met up with RaceQuest, the process of gathering all of the athletes and their luggage took quite a long time. I was worried we would miss the showing of “We Are Triathletes” at the expo in Roth (two hours away). However, because of the nonstop rain, the showing at the expo was cancelled. We arrived at the Ramada Hotel in Nuremberg (about thirty minutes from Roth) and hung out in the
hotel bar/restaurant to meet our fellow athletes and their families. The hotel provided a delicious all you can eat breakfast every morning and on race day they opened at 3:30am, before our bus departed at 4:30. RaceQuest stored our bikes and bike cases as well as providing two bike mechanics, who seemed to be available all day every day! There was a schedule posted in the lobby for any events where Hofbrauhaus in Munich. we may need a ride. RaceQuest provided air conditioned buses to take us to the practice swim, gave us a tour of the entire 56 mile bike course (two loops), drove us to the Expo and the athletes meeting (provided in English, French, German and Spanish!), and transported all of our bikes to T1. The Expo was amazing. There was one section set up for fans to watch live World Cup soccer on a large screen. When soccer matches weren’t being played there were videos of triathlete interviews. Another section of the expo was a park and a building where parents could drop off their children at a daycare during the expo AND on race day! There had to have been at least 100 booths set up, selling everything a triathlete could possibly want/need. Another section of the expo had five or six food trucks in a grassy section with continued on page 16
WELCOME NEW TCSD MEMBERS Wade Burghardt Eric Cecilio Mario Cordova David Dacio Rita Dallas Wendy Dorr James Field Tara Flaherty Linda Fradkin Stephen Gerber Kimbrie Gobbi Corey Gold Waylon Helgeson Amber Hildreth Keith Hines Meredith Hoggatt Mark Hurley Sarah Irwin Sara Jones Clayton Jordan III Brian Kasper Franck Kervarec Stephanie Lance Kj Langill Kyle Linquist Gabrielle Lindsay Meghan Ling Belinda Little continued on page 18
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WELCOME NEW TCSD MEMBERS
RACE REPORT: ROTH, continued picnic tables. Also, there was a gigantic tent for the course talks and the athlete dinner. I was amazed how efficiently 5,000 athletes and their families were filed in for the pre-race pasta dinner. Every participant received a quality backpack FILLED with goodies. Our transition bags had our race number on each bag, and our swim cap was imprinted with our swim start time! I took a peek inside the stadium, which is built just for the finish line. I was getting butterflies in my stomach, imagining myself running a loop through this stadium as thousands of cheerleaders encourage me across the finish line! The day before the race, every athlete is required to have a bike and helmet check at T1. If there are any cracks or dents in the helmet, athletes will need to purchase a new helmet or forfeit their timing chip. Athletes are required to leave their helmet on their bike, and it is optional if we want to leave our shoes clipped in. Bikes are very well organized into wooden pallets in groups of 20. The rows are very well marked and easy to maneuver through T1. There is one large changing tent for everyone and it is easily accessible from the swim exit to the bikes. Race Morning: Up at 3:00a.m. Breakfast
Kristi Maier Chris McGivern Kacie Michaels Henri Morales Cindy Ninos Wilbert Noyola Cynthia Ortega Lisa Penny Dave Pleman Jordan Roach Tim Robertson Chris Rohde Wayne Rose James Rose Caleb Schroeder Stacey Shaner Kari Stoever Jeremy Stromsoe Sayone Thihalolipavan Richard (Scott) Trujillo Chelsea E VanCott Rose Veneracion David Wachtel Matthew Walsh Jennie Walters Marion Webb Kayla Wood
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Pre-race sw im pracite in the Main Da nau Canal. at 3:30. Bus leaves at 4:30. Thirty minute drive and then the buses drop us off about one half mile from the start line. The sun was just beginning to rise, and there were thousands of people heading in the same direction. The energy is powerful. I’m listening to
AUGUST 2018
many different languages yet we are all headed for the same goal: a finish line in less than fifteen hours. There are directions over the loud speaker in English and in German. Everything is so efficient. What I noticed the most about the transition was ZERO trash. No empty water bottles, no empty wrappers, nothing left on the ground. How respectful that these athletes all used the trashcans and the recycling bins! At 6:30a.m. the cannon boomed, the first of the hot air balloons began to rise and the professional men, the 65+ AG, the athletes who had raced Challenge Roth 31/35 times, and the disabled athletes began their race. Every five minutes the cannon boomed, more hot air balloons rose into the sky, and the 800 athletes who planned to finish sub 9 and/or were the fastest AG athletes began their race, 200 at a time. Next, the women began their swim, followed by the men – 200 at a time. After the first 19 groups of swimmers were in the water, then the relay teams began their swim. I didn’t mind the chivalry of “ladies first,” but every five minutes came the next set of male swimmers, and I learned to get out of their way! The fresh water in the canal was clear and cool, about the same temperature as the ocean in San Diego. We swam out one mile, swam back past the start line 1.2 miles and then a 0.2 to the swim finish. There were metal steps into the water at the start and metal steps when exiting the swim. The volunteers were very helpful and encouraging! My first co-ed changing tent! Too busy changing into my bike clothes to notice the men and the women in the changing tent, but definitely a new experience for me. I absolutely loved this bike course. Yes – very challenging with 5,000+ feet of climbing, but every village we rode through was welcoming, encouraging, stunningly beautiful and the roads were smooth and easy to ride. Challenge Roth does an excellent job of making safety a priority! Every descent had bales of hay lining the road for safety. There were flashing lights to warn us of sharp turns ahead. The bales of hay and the flashing lights are a universal language that everyone understands. I am not exaggerating when I state that thousands of
cyclists passed me. As most of them were yelling out in German, I have no idea if they were yelling, “great job,” or if they were yelling, “get the bleep out of my way!” Every competitor wore a race bib on the bike, and I thought it was cool that the flag from their country of origin and their first name was imprinted on their bib. The image of Solar Hill will be imprinted in my brain forever. Never in person have I experienced a Tour de France type of climb where there are spectators 5-10 people deep on both sides of us screaming, singing and willing us up that steep hill. The “waters” truly part as we climbed that section of the bike ride. There are videos on YouTube that show this amazing experience. Words can’t even describe the exhilaration! As I got closer to the 56 mile half way point, I wasn’t sure where to go for the second loop. I noticed a large banner written in German, and I literally stopped in my tracks to try to read what it said. All of a sudden I heard a man yell into his megaphone, “GO, LEFT!” Was my American citizenship that obvious??? Challenge Roth allows competitors to have nine hours and thirty minutes to complete their swim, T1 and bike. I pushed hard against the headwinds, and I felt like I was moving along smoothly, but I crossed the timing mat in 9:55. I put my head down and
was sadly ready to hand my timing chip to the official, who luckily said to me, “There were terrible headwinds during the bike, and we are allowing everyone an extra 30 minutes, as long as you finish your run within the 15 hour time limit.” I thanked him, gave him a huge hug, and made my way to the T2 co-ed changing tent to prepare for the marathon. During the course talk we were advised that headphones/music would be allowed during the run course, only. Knowing that I had less than five hours to complete my marathon and the air was still very hot and humid, I welcomed the music to keep me focused and moving forward with a smile! The first 11 miles were an out and back along a canal. Not the prettiest views, but a chance to see the other racers and high five/encourage each other. Because most of the canal was in the shade, that part of the run was physically easier. After running up the hill away from the canal, the course was more green and there were more spectators to cheer us on. However, now we were exposed to the heat/humidity, and there were more hills. My favorite part of the run was at the last turn around: local schoolchildren had created a 5’x5’ poster of each of the 71 flags from the countries represented at this year’s continued on page 20
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RACE REPORT: ROTH, continued Challenge Roth. In the middle of each flag was a motivating quote written in the language of that country. I couldn’t have felt more welcomed! With 7,000 volunteers, 250,000 spectators, yet only 5,000 competitors, how could we not feel that THIS WAS OUR DAY? Running into the stadium and then running the entire loop toward the finish line is what I imagine the Olympic ceremonies to feel like. Thousands of people screaming, waving banners, banging the inflatable cheering sticks, jumping up and down – the feeling was surreal. I tried to savor every second of this magic. When I crossed the finish line with less than 13 minutes to spare, I hugged the volunteer as she placed my finisher’s medal around my neck! For about five minutes I just stood there and watched, not wanting this moment to end. I walked into the finisher’s tent (the same tent where we had the course talk) and was impressed to see a full spread of fruits, sandwiches, desserts, yogurts and beverages. Volunteers were walking around carrying Epsom Salt baths for the participants to soak their feet. Massage tables were set up for the athletes. A man was printing out finisher awards with our splits and placing them in a protective plastic cover! My favorite part was the backside of the tent, where our morning dry clothes bag was Fin isher’s med al, shirt, ce hanging right next to co-ed rtificate, an d photo. hot showers! WOW! I have never felt so refreshed after completing a triathlon! Everything that could possibly be done to make the athletes feel special was provided – and then some!
AUGUST 2018 20
After the last athlete crossed the finish line, it was 11:00p.m. and a huge fireworks show began. The show lasted for at least ten minutes and I can truly say that this race ended with a bang! The RaceQuest team had already grabbed our bikes and our transition bags, so all we had to worry about was getting ourselves back to the bus by midnight. During the bus ride back to the hotel we had a great time sharing our race stories, as everyone experienced the same miles in a different way. I can’t say enough about traveling with RaceQuest. From the moment I registered with the team to enter Challenge Roth, they were helpful and quick to respond to every question and concern. This race is difficult to get around. Not speaking German, I could not imagine trying to maneuver the race logistics on my own. If you think you might be interested in registering for Challenge Roth the 2019 race is already sold out. However, RaceQuest is offering TCSD a $100 discount off a 2019 tour PLUS they will match your $100 donation with a donation to CAF. Please call 1-800TRAVNOW or team@race-quest.com, to register for 2019. The deadline for their offer is September 1st. “Challenge is the pathway to engagement and progress in our lives. But not all challenges are created equal. Some challenges make us feel alive, engaged, connected and fulfilled. Others simply overwhelm us. Knowing the difference as you set bigger and bolder challenges for yourself is critical to your sanity, success and satisfaction.”
Member Update: Andy Bailey Keeps on Trucking Courtesy of Orange County Register, by David Whiting
Amputated leg and injured spine can’t stop this 79-year-old Laguna Beach athlete from planning his next 5K.
Instead of drugging himself into painless oblivion, he moves on. Carpe diem! After the bike crash three years ago, Bailey’s ultimate goal is to walk a 5K. Maybe not this year, perhaps not even next year. But someday. For a man with a closet full of amateur athlete medals, plenty of podium trophies and countless triathlons under his wetsuit, a simple 5K might sound pathetic. But Bailey is wise enough to be happy doing what he can. Right now, walking 700 steps on a treadmill is a miracle.
Long time TCSD member Andy Bailey gets a hug and kiss from his wife, Jerralee Bailey, after he walked around the gym with physical recovery specialist Ray Coburn in Mission Viejo on Tuesday, May 1, 2018. In 2008, an out of control delivery truck took Bailey’s foot while he was washing his wife’s car. Then, three years ago, a cyclist crashed into him on a bike path leaving him mostly paralyzed below the neck. Still, Andy marches on and can now walk 700 steps. Andy Bailey gets help stretching his back from physical recovery specialist Ray Coburn as he works out in Mission Viejo on Tuesday, May 1, 2018. In 2008, Seeking Healing an out of control delivery truck took rn. bu Co ay Secrets R st Bailey’s foot while he was washing his eciali al recovery sp ic ys ph is h It is a chilly and rainy day as I h wife’s car. Then, three years ago, a cyclist Andy wit drive up an especially steep, narrow and winding road in Laguna crashed into him on a bike path leaving him mostly paralyzed below the neck. Still, Andy marches on and Beach. The higher I go, the more I fear my car will slide backward. But I also realize something else. can now walk 700 steps. Je rra lee I am on a pilgrimage of sorts. , aka Jeri, Bailey alw Andy Bailey’s been crushed by ays offering loving su pport. From Bailey, I hope to learn — and a driverless truck and seen his hope to share — how to be patient, foot amputated; he’s had a how to be grateful for even a little cyclist hit him head-on, breakhealing rather than be frustrated about ing his neck and damaging his being less than whole. spinal cord. In the last year, I’ve broken a toe, Still, the best way to been bitten by a Doberman, broken my describe Bailey is unbreakable. right ankle, smashed my left leg, been Now 79, Bailey not only diagnosed with painful sciatica caused endures, he triumphs over by a herniated disc. adversity. Instead of feeling In between mountain biking, trail runsorry for himself, he celening, canyoneering and climbing, I’ve brates. He doesn’t complain, spent more than half the year convalesche doesn’t whine. ing. “I don’t concentrate on, ‘Why me, poor me,’” Bailey says. “I think of my beautiful life, my beautiful wife.”
continued on page 22
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MEMBER UPDATE, continued Oh, boo-hoo, right? Exactly. Bailey has spent the last decade overcoming the kind of adversity that would send most of us to bed, whimpering and gulping painkillers. But Bailey is a zen master at coping. On Dec. 12, 2006, Bailey was washing his wife’s car in their Laguna Beach driveway. Two homes up, a man delivered laundry — and his truck hurtled away. As Bailey bent down, the truck tore into his wife’s car. The impact threw Bailey through a railing and he crash-landed under the neighboring carport. His wife, Jeri, ran outside. Her husband’s bloody right foot dangled. At age 68, Bailey’s only takeaway was that he knew he would have to fight like crazy to regain the life he cherished. For more than a year, doctors tried to save Bailey’s ankle and foot. Finally, the lower portion of his leg was amputated. Yet on March 7, 2010 — with Jeri assisting — Bailey competed in his first triathlon in nearly four years. After the race, he was honored with an Inspirational Award. His new nickname: “Comeback Kid.” With the bike crash in 2015, the nickname might as well be in ink.
Memories Matter Every amateur athlete has a beginning story. Bailey’s started in Newport Beach in the mid-1950s when he attended Newport Beach High. Too slight for football and not quite right for baseball, during regular P.E. Bailey discovered that running set him free. Soon, Bailey joined the cross-country team. He was a middlepacker, but didn’t care. He loved the sport and he enjoyed the camaraderie. He went on to earn a master’s degree at Cal State Long Beach, became a social worker and, later, a supervisor with the Orange County Social Services Agency. But he never lost his love for sports and the outdoors. Every chance Bailey had, he ran, played beach volleyball, body surfed. Soon, he was running marathons. But the runner dismisses any accomplishments. “I’m just out there,” Bailey quietly offers, “putting one foot in
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front of the other.” By the late 1980s, his knees and feet started to wear. So, Bailey decided to tackle triathlon. “Triathlon sounds like a lot,” Bailey confides. “But the truth is you don’t beat yourself up as much.” Along the way, Bailey met his wife who worked in Laguna Beach and in the early 1970s they bought a small home in Laguna. When Bailey turned 60, he retired to pursue triathlon. Nine years ago, I found myself One step at a time. swimming behind Bailey in a La Jolla triathlon to raise funds for the Challenged Athletes Foundation. At first, my rhythm was off and I couldn’t figure out why. Then I realized it was because I was following the bubbles from Bailey’s wake. Instead of a double set of bubbles, from both legs, there was just a single set. But that isn’t the only memory from the event. I also remember Bailey’s grin as he hopped up steep stairs for the race’s next, um, leg. As I park in the driveway where he lost his foot, I wonder how he’s doing. I spot a recently installed electric gizmo to help someone go up and down stairs.
Slow Makes Sense A hospital bed dominates the Baileys’ living room. This is not a good sign nearly three years after the cycling crash that smashed Bailey’s face — yes, he wore a helmet — and injured his spinal cord. As Bailey’s caregiver helps him transition from walker to chair, I grimace and Bailey notices. But he waves away any concern. “I could think, ‘Why the heck did this happen to me?’ and I sometimes go back to that,” he admits. “But you have to tap into the strength that you have, the will that you have.” I contact Ray Coburn, Bailey’s physical recovery specialist, and he agrees his client has an extraordinary ability to stay in the positive and that makes a difference in recovery. But he cautions it’s important to recognize baby steps. “Being a competitor is still very much alive in him today,” Coburn explains. “Some don’t have that drive. But with Andy, he’s always trying to achieve.” Back in Laguna, Bailey shows me he can now open and close his left hand. His right hand? Not so much. Still, this athlete is determined to prove he’s improving and wriggles his fingers. His advice for healing? Stay in contact with friends, have reasonable goals and keep up your rehab.
COACH’S
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reprint courtesy of Veloharmony Custom Fit Studio
Ways To Increase Your Bike Power
1. Use Power Bursts
Power bursts are a great way to increase your leg strength and muscular endurance, which is the ability to pedal a relatively large gear at a moderate cadence (i.e., force generation). It’s a versatile workout that you can complete on any terrain. Begin by warming up thoroughly. This should include easy spinning as well as a few pulls in bigger gears to prepare your legs. The warmup is critical because of thestress placed on the knees due to the use of relatively large gears. Begin each power burst by spinning at a very low cadence (i.e., coasting) and speed. Shift to your big gear (e.g. 50 x 11) and while seated, pedal as hard as you can until you reach 80 rpm. This should take about 15 seconds. Shift to a small gear and spin easy for three minutes at 90 rpm. Repeat 10 times and build up to 15 power bursts per session.
2. Cadence Intervals Another way to increase power is to elevate your pedal cadence. You can do this with a cadence intervals session, which is a moderate intensity workout that will improve your neuromuscular coordination (i.e., improved coordination and cooperation between the muscles that enhance your ability to pedal at a very high rate). To do this workout, use a relatively small gear that allows you to train a 85% to 98% of your lactate threshold heart rate (76 percent to 90% of your functional threshold power) while pedaling a cadence of 100 to 110 rpm. Start with 3 x 8 minutes and increase the length of the hard efforts until you can complete 3 x 15 minutes with five minutes of recovery.
3. Long Distance Rides Long rides improve your aerobic and muscular endurance. More than that, they stress your cardiovascular and muscular systems in a way that facilitates the physiological adaptation process. Long rides are the most effective way to increase training vol-
ume and stress; however, keep two points in mind. First, long is a relative term. If your longest ride to date is two hours, completing a threehour ride will have a significant impact. Likewise, if you routinely complete fourhour rides, keep working until you can finish a five to sixhour jaunt. Second, you don’t have to complete a long ride every week. A long day in the saddle every three to four weeks will have a significant impact on your power output and overall fitness.
4. Change Your Cadence and Gearing Pattern Physiological adaptation occurs when the body encounters stresses it has not had to deal with previously. If you do the same workouts again and again, your body gets used to them no matter how hard they are, which can lead to a performance plateau. One way to build diversity into your regimen is to alter your cadence and gearing patterns. For example, if you typically perform lactate threshold intervals in a relatively small gear at 95 to 100 rpm, you can better facilitate the adaptation process by doing some of those intervals in a bigger gear at 80 to 85 rpm. Likewise, if the cadence for your long ride is typically 90 to 95 rpm, spend some time pedaling a bigger gear at 80 to 85 rpm.
5. Create a New Personal Barrier In other words, do something you have never done before. For example, if your current long ride is three hours, build up to four hours. If you normally do one long ride during a macro cycle (e.g., every six weeks), try two long rides. If you typically climb your favorite hill three times, climb it four times. If your personal best up that hill is 12 minutes, set a seasonal goal to break 12 minutes. If your longest lactate threshold interval is 15 minutes, increase it to 20 minutes. If you currently ride four days a week, try riding five days a week. If you typically perform twoday high intensity training blocks, try a three day block.
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