INSIDE THIS ISSUE
SEPTEMBER 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
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Member Profile Iron Finishers New Members TCSD Conversation It’s the Law
B is for Bike: How many times have your parents told someone their first car costs less than your triathlon bike? C is for California: Where weather is never a reason to avoid training.
SEPTEMBER CLUB TRIATHLON Saturday the 24th 6:00 am registration opens 7:00 am race start Location: Fiesta Island
The
E is for Energy bars: How many can you eat in one day without gagging? F is for Fartlek: A good run workout with a funny name.
SEPTEMBER AQUATHLON Thursday September 15th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores
SEPTEMBER CLUB MEETING TBD Refer to the Club’s website for the latest updates.
Safety First Coach’s Corner Made with Kashi Race Reports
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TriNews
A is for Armpit: Site of a rash of bad luck from that expensive wetsuit you just bought.
D is for Duathlon: A good excuse for not swimming.
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and distance goals you set months ago. N is for Noble: That feeling you have after setting a PR or conquering a tough course.
By Barbara Javor
O is for Orthotics: Your running shoes might be your arch enemy without them. P is for Plantar fasciitis: Latin for “Spend the next few weeks in the pool.”
’s of Triathlon
G is for Golf: Golf courses are great places for off-road running, unless they catch you. H is for Hydration: Why does a cold water swim make you pee? You never see fish with that dehydration problem. I is for Ironman: Your longest day of the year. J is for Juggle: Train, eat, sleep, train, eat, work, train, sleep … Family time? Walk the dog? Mow the lawn? K is for Knowledge: Know thy limits lest ye bonk. L is for Lance: A five-letter word of inspiration. M is for Milestones: Reaching those lofty time
Q is for Quiche: Taking a long, weekend ride to burn more calories than the quiche dinner you’ve been craving. Bon appétit! R is for Ride-and-tie: Two runners with one bike, unless your partner stashed the bike where you didn’t find it. S is for Surf: Why did the sets get larger just for your starting wave?
T is for Triathlete: Personally feeling mortal, but having the image of Superman or Superwoman among your colleagues at work. U is for Understanding: Only another triathlete understands why you do it. V is for Visualize: Picture yourself breaking the finish line tape in a blaze of glory. Now visualize that cold beer after the race. continued on page 21
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com 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 Richard Duquette, Barbara Javor, Eirka Mitchell, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Vanessa Homyak Mike Clinch Linda Rich
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Club Tri/Cycling Gear: Zoca Gear
Ashley Paschall
www.zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Karl Johnson
kjohnson@triclubsandiego.org dsprague@triclubsandiego.org
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Karl Johnson kjohnson@triclubsandiego.org Your name here! We’re looking for additional volunteer(s)
Swim Director
Rachel Wills Erin Hunter
Swim Director, Open Water
Bill Dawson
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
(619) 668-0066
(443) 454-5260
(858) 270-1605
(858) 270-1605
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
ARTICLES WANTED
Youth Team Coach
Andy Concors
aconcors@triclubsandiego.org
Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration.
Web Administrators
John Hill
jhill@triclubsandiego.org
Thanks for sharing!
SEPTEMBER 2011 2
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
WWW.TRICLUBSANDIEGO.ORG 3
SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday September 15th, 6pm
Sunday September 18th, 8:30am
Monday September 19th, 6pm
Are you curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet? Then this is your event! This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did we mention free pizza & drinks? Non-members are welcome, no RSVP necessary!
The TCSD Real Beginners’ Bike Ride (18 miles) takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
Attention Beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00 am
Location:
Contact: Erin H. and/or Steven B., erinjhunter@yahoo.com, sbaniste2@yahoo.com
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Location: B&L Bike & Sport Solana Beach Store 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 map: http://tiny.cc/fmine
UPCOMING CLUB EVENTS TCSD Club Races
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Dates: October 8th November 5th Schedule: 5:30 set up begins 6:00 registration opens 7:00 race start Distances Swim: 700 meters Bike: 20K Run: 4 miles Location: Fiesta Island
Pulse Endurance Sports 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com map: http://tiny.cc/o9nr9
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
SEPTEMBER 2011 4
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
ELIZABETH McCAUSLAND Member since: 2010
Monday 6:00 PM Group Run, 4-6 miles, all paces welcome. 5:30 PM Ocean Swim in Carlsbad 5:30 PM Ocean Swim
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Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. March thru October.
Tuesday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride 2816 Historic Decatur Rd Suite 135.
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Location: Front of B&L Bikes.
Occupation: Medical.
Location: Moment Cycle Sport,
When not training, I enjoy: Life.
6:00 PM “Track” Workout in Carlsbad, Coached session • Location: Carlsbad Rail Trail, meet behind the Fish House Vera Cruz off Carlsbad Village Drive. 6:00 PM Track Workout
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Location: University City High School off Genesee Ave
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Contact: Jim Vance,
(March through the end of October) 6:00 PM The 56 Beginner Brick • Location: 56 bike and run path (meet at Clews Ranch parking lot, space permitting) just south of 56 ramp on Carmel Country Rd.
Wednesday 5:30 PM Mountain Bike Ride (Advanced) • Location: Penasquitos Canyon Side Park (east pkg lot). Year round. Contact: Dave Krosch, davekrosch@yahoo.com 5:30 PM Ocean Swim in Carlsbad
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Location: Tamarack Beach.
6:00 PM Bike Workout in Coronado - Group ride
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Thursday 6:30 AM Bike Workout in Point Loma, Group ride
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Location: Front of B&L Bikes.
Location: Moment Cycle Sport.
Friday 6:45 AM Ocean Swim in Solana Beach, in the water at 7AM. (I-5, to Lomas Santa Fe west) 6:00 PM Ocean Swim
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Location: at Fletcher Cove
Saturday 8:00 AM Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
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Location: Meet at Starbucks
Sunday •
Favorite segment (swim, bike or run): Run. Favorite event/tri: San Diego International.
Contact: Mark Kenny for more information (760) 271-2003
7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park Powerhouse Park in Del Mar.
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Can’t race without: Cycling shoes and helmet! Best advice: Don't get caught up in all the hype, equipment, and crazy so called triathletes who want to compare themselves to you. Be proud of who you are not your time. Most embarrassing or disastrous moment: I paid for an event.
Location: La Jolla Cove. March thru October.
7:30 AM Penasquitos Trail Run
My first triathlon: Aquabike (never again).
Pre/Post event ritual: None.
Location(s): varies, typically Fiesta Isl.
Location: JCC, 4126 Executive Dr.
6:00 AM Bike Workout in Solana Beach, 27 miles, all levels.
Before I became a triathlete: A triathlete is a persona only (unless you’re a pro). A person participates in triathlons.
PR/Best race: Who cares?
Location: Starting at Holland’s Bicycles.
6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM Pool Swim (long course) in La Jolla/UTC
Age Group: F, 40-44
My equipment: Wetsuit: O’neill Bike: Guru Titanium Running Shoes: none Favorite Thing(s) About TCSD: Great for beginners..
Location: Meet at
8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Refer to the Club’s website for additional workouts.
* Events subject to change/cancellation without notice.
WWW.TRICLUBSANDIEGO.ORG
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Congratulations Iron Finishers! WELCOME NEW TCSD MEMBERS Sara Adler Ethan Adler Herb Aliga Mark Anthony Alvarado Jesse Alwin Jim Armand Michael Armistead Paul Bain George Beecher Dennis Bermeo Alexa Bestoso Jess Bevilacqua Leah Blalock David Bloomberg Kim Bono Jillian Bourdon Deena Bowman-Jamieson Leslie Boyd III Noah Bozinovic Kesten Bozinovic Kaya Bozinovic John Brennan Michael Bullock Andrew Busby Justin Butler Sharon Chaix Elwyn Chaix Sarah Christ Jewyl Clarke Sean Cole Bryan Cox Terry Curella Matthew Dedek Chris Dusa Scott Ehrlich Karen Erickson Laurie Ferris Ryan Fischer Danielle Fisher Nathan Fletcher Stephen Fletcher Jane Fletcher Brent Formigli Alex Garcia Heather Gastil Andy Gell continued on page 7
IM France, Nice - June 23, 2011 Alexandre Gillet
Division
Swim
M35-39
1:03 7:03 5:40 14:04 1680 359 2,044 Participants. Seconds and transitions not included
SEPTEMBER 2011
Run
Finish
OV Rank
AG
IM Switzerland - July 10, 2011 Christopher Heslin
Division M30-34
Swim Bike Run Finish OV Rank AG 1:08 5:51 4:13 11:21 566 135 1,763 Participants. Seconds and transitions not included
IM Regensburg, Germay - Aug 7, 2011 Marcus Hoffman
Division M45-49
Swim Bike Run Finish OV Rank AG 1:15 5:46 4:09 11:23 848 127 2,211 Participants. Seconds and transitions not included
IM Austria, Klagenfurt - July 3, 2011 Al Tarkington
Division M70-74
Swim Bike Run Finish OV Rank AG 1:16 6:25 5:59 14:02 2171 1 2,450 Participants. Seconds and transitions not included
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. Indicates qualified for 2011 IM World’s Championship.
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Bike
triathlon apparel, Cobb Cycling & ISM saddles.
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TCSD CONVERSATION WITH:
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Darrell Steele
By Craig Zelent
The TCSD is comprised of many great volunteers. Among the leading volunteers is Darrell Steele. I had the pleasure recently of talking triathlon and life with Darrell. Please join me as we get to know this great guy. Craig: What was your athletic background before triathlon? Darrell: I have a bit of a different background than many people coming into triathlons. Like many I was active when I was younger and played a little bit of football, ran track and other sports. I played football as a freshman in high school but during my sophomore year realized that I was much smaller than everyone else and I didn’t like hitting or getting hit so I stopped. I was in a band at the time, at least, we called ourselves that, and music became more of my focus. After high school I went to visit a friend in Utah and I fell in love with the country; I liked skiing, hiking and other outdoor activities. I wanted to stay and it just so happened there was a school there so I told my folks I was enrolling in the University of Utah. They bought the line so I packed up the wagon and off I went. A month after I moved there I met a girl; by the way, many critical junctures in my life seem to start with the line, “there was this girl….” Anyway, she was a dancer and we started hanging out. I had done some summer stock musical theatre stuff and with my music background she encouraged me to take a dance class with her. Well, fast forward a few years (ok, a few more
than a few) and I have a Fine Arts degree in Modern Dance and Theatre Arts, I’m living on and off in Los Angeles and dancing with several professional dance companies out of New York, Europe, LA and UT. I toured in musicals through the US and travelled to Latin America dancing and teaching. I also did jazz, tap and other dance styles much like what you would see now on the show “So You Think You Can Dance.” In addition, I did film work and made money doing modeling shows; I wasn’t a model, I was part of a troupe that entertained the crowd throughout the shows. I also co-produced and choreographed an original musical that won some awards. Craig: That’s sounds like an exciting background, why didn’t you continue in that career? Darrell: I got old! I had options to teach and continue choreographing but I wasn’t interested in that. At the end of the day, I was too old and too hurt to continue dancing at the level that I wanted to so I decided to hang up my dancing shoes and move on to other things. As I see it, I was able to chase my dreams and to accomplish far more than I ever hoped or expected to. continued on page 8
NEW MEMBERS, cont. Stephen Germain Beth Glime-Pugh Carrie Gonell Melisa Grigolite Leia Guccione Kamyar Haghani Jessica Harris Philip Harrison Lori Hayek Stu Heilsberg Tizoc Hernandez James Hilgesen Addison Ho Rachael Hoagland Grafton Houston Melissa Jacka Amy Jakobe Lynette James Georgette James Eric Johnson Christopher Jones Matthew Kahn Kandice Keller John Kettnich Justine Klipp Christine Knee Catherine Kom Richard Krauss James LaPay Jon Lash Rachelle Lash Tracy Layton Jeff Layton Kieu Le Susanne Liebler Steve Lillegren Tara Luckau Eric Mackie Michelle Maloney John Marchand Leslie Marroquin Brent Masada Tim McCarthy Kara Merski Caroline Merz Joseph Metcalf Zachary Mollette continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued NEW MEMBERS, cont. Molly Moor Vincent Moreno Russell Myers Joy Nagal Niels Olson Aaron Palumbo Wayne Pedersen Aprille Pena Amanda Pillow Jennifer Pollock Christopher Powell Alexis Price Kamran Rahbar Brian Remas David Romero Yvette Samick Ann Seat Jay Simpson John Skipper Austin Slike Dwayne Smith Andres Spagarino Kevin Stehr Jonathan Stenstrom Michelle Sutliff Ruthann Swansom William Swiger Luis Tamariz Michael Thomas Brian Trammell Samara Tricarico Julie Turner Kacey Verhelst Craig Wagner Brenda Wallach Marissa Walter Lauren Walz Seth Wiley Suzie Williams Anthony Wright Lillian Yakubik Christian Yoakum Stephanie Yoakum
Craig: What skills or talents that you developed from all your years of dancing have translated to triathlon? Darrell: Boy, there’s plenty. Obvious there’s the physical coordination, core strength, flexibility and all that stuff has helped me a bunch. But I think the mental conditioning is actually far more applicable. Dancing is hard work and the physical toll it takes on the body is comparable to any professional athlete, maybe even more. In dance, you don’t taper, you never have a season to build up to and recover from. You have to always be taking class, training, rehearsing, performing; even when you’re hurt and you’re always hurt because you can’t stop to heal. But even more than learning how to suffer, I learned how to work towards a goal. We would rehearse and practice a piece for months and months before we would be ready to perform it in front of an audience. In the end, the journey is far more important than the destination. Having and working on the goal is far more important than the outcome. We only control our attitude and our effort; the final results are dependent on too many variables that are outside our control and therefore, should not be our focus. The key is to put everything you’ve got into the work; that’s where the magic happens. And if you buy me a beer, I will tell you about the magic. Craig: An investment in beer is always a good thing. How did you get started in triathlon?
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Darrell: Well, after I stopped dancing, I took about six or seven years and did virtually nothing physically. I had to let my body heal; I was just over 30 years old and pretty beat up. I started a career in sales, got married, had three kids and started to figure out how to make money. I found myself in a sales job where I was sitting at a desk all day - dialing and talking on the phone. I was getting soft and sitting didn’t give me an outlet for my physical energy. So I decided to take my lunch breaks outside and slowly started walking and then running again. It took awhile to get my body wanting to move again. But as I got going I remembered why I loved it so much. Darrell: I was living in Orange County at the time and a few years later I took a job with a company based in San Diego and after a few more years the company offered me a promotion if I relocated to San Diego. We found a house in Carlsbad and the offices were in Mira Mesa. It didn’t take long for me to see that the commute sucked so I started riding my bike to Encinitas, catching the Coaster to Sorrento Valley and then riding up the hill to the office. I started adding more bike days, skipping stations and loving every minute of it. So, now I’m riding and I was still running so I’m thinking I’m in pretty good shape. I was at a party on New Year’s Eve 2003 – 2004 and a buddy started talking about how he had been doing triathlons. I “knew” how to swim having grown up going to the beach, so when he challenged me to a race, I was just drunk enough and foolish enough to take the challenge and tell him how much faster I would be. We picked the Spring Sprint in May 2004 as “our race.”
My buddy, Diego Pombo, was (still is) about eight years younger than me but I was sure I was going to smoke him. To be sure, I actually got in a pool once in April while vacationing in Palm Springs and swam laps. I was “ready!” Craig: What was your experience like at your first triathlon? Darrell: Diego went off in the wave before me and while I waited for my wave to start I was planning when I would pass him; it wouldn’t be on the swim, most likely about 10 miles into the bike. The horn went off and I bolted… for about 50 yards after which I was hyperventilating so hard I had to stop. I flipped onto my back and swam the rest of the 700 yards with my own personal lifeguard escort. Yeah, I know the actual course was only 500 yards, but have you ever try to sight on your back? Needless to say, I never saw Diego until the finish line but I was hooked. I did a bunch of other sprints that year and actually I think it was my fourth race before I was able to swim the entire distance without flipping onto my back to backstroke. I was swimming like one of those little wind-up toys with the arms flapping in circles and me swimming in circles. I’ve gotten a little better since then but I think that’s one of the reasons I love to swim buddy at our local races, I remember just how hard it was for me. Craig: You ran your first marathon earlier this year at the Rock ’N Roll Arizona. What was that experience like for you and what did you learn? Darrell: It was a death march! The first thing I said after finishing was that there’s nothing good that happens in the second half of a marathon. Seriously, for the last few years I’ve been running three to five half marathons a year and I really like the distance. After about mile 18 I was done, I really didn’t need or want to run any more. And that’s when the second lesson became apparent; that you shouldn’t decide to run your first marathon ten weeks before the race, with your most recent training runs averaging six miles. Honestly, there wasn’t anything I liked about miles 18 – 26. In fact, I’m so convinced that there is no justifiable reason for anyone in their right mind to ever need or want to run 26.2 miles, that I signed up to do it again next January; just to prove it. I think the last thing I learned was that even though I was foolish to ramp up that quickly, marathon training helped me knock over seven minutes off my fastest half time. I am looking forward to Arizona again next January and I do expect to do a lot better since I will build my distance with a bit more training. Craig: Out of all the events you have done in your career, what performance are you most proud of and why? Darrell: This may sound trite but I’m most proud of my children. I have three wonderful kids, well not so much kids anymore. I have a 23 year old daughter who is married, has a son and is continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 11
pregnant with another son. I also have two sons, one who is 19 and the other 18 who have both decided to live with me. I’m proud to say they are great people, with good priorities, big hearts, great minds and good attitudes towards life and their responsibilities. As corny as it sounds, I’m most proud of how we raised them and how they’re turning out. Craig: How did the Saturday morning TCSD ride from the Del Mar Starbucks come to be? Darrell: I took over leading the ride back in late 2006 so I didn’t start it. As the story goes, it was originally started back around 1994 by a couple guys who wanted to meet girls. Back then the Club was very small and most of the members were serious athletes; all of the Club rides were hammerfests. Jim McCann, who was the TCSD President, asked Vince Sermona and Adrian Campos to lead a ride that would be exclusively for slower riders. Vince and Adrian quickly realized that this meant women and they jumped at the chance. Sometime later Amanda Benedict took over leading the ride and she expanded it to include faster riders and different routes. I started joining the ride in 2005 when Bobby was leading it. But then Bobby was being transferred to Los Angeles and Jim McCann was looking for someone else to lead the ride. Jim, Dee Dee, my buddy John Carter and I were sitting at breakfast after one of the rides and Jim asked John and me if we would take over leading the ride.
Actually, Jim really didn’t ask us. Anyone who remembers Jim will know that he didn’t so much ask as started telling us about all the great things we could do with the ride and how much fun it would be for us and everyone else if we started to lead it. Well, we took the bait, but about a month later John changed jobs and had to start working Saturdays. So I took it on and just haven’t been able to stop since. I still talk to Vince and he said the ride worked back then; meaning they met a lot of girls. And rumor has it, it still does. Now I don’t want to give the wrong impression, the ride is about riding, but from what I’ve heard there are many couples who claim their first meeting is on the ride. This includes the recently married Brent and Michelle. Craig: For people who have yet to try it, what would you like people to know about the Saturday TCSD bike ride? Darrell: The ride is really for intermediate riders, those who are comfortable riding in traffic with other riders. We have a wide range of skills and speeds of the riders who show up, but real beginner riders should look to improve their basic skills first. The Club does hold beginner rides about once a month which are a good venue for learning those basic skills. Craig: What other TCSD activities have you volunteered for and why do you volunteer so often? Darrell: I wish I could do more because I always get more out of the experience of helping than I put in. As I mentioned before, my favorite volunteer activity is being a swim buddy. I was a horrible swimmer and I remember just how hard it was for me to finish a 500 yard swim. As a continued on page 17
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SPONSORS OF TCSD
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
Spirt!
SHOW OFF YOUR TCSD What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Larry Dacoron of Team Solana 2011, has that TCSD Spirit. Ready to race at Solana Beach Triathlon with his fresh hair cut.
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services. continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
Infinite Running Contact: Rob Hill www.infiniterunning.com info@infiniterunning.com Discount: 10% off of all training programs
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
IT’S THE LAW: By Richard Duquette, Esq. How Insurance Companies Inves t So, you were hit while riding your bicycle and the driver was at fault. Now what? You have to collect your evidence to prove your claim because, as the “claimant” you have the burden of proving it. While you’re building your case against the driver, the insurance adjustors are building their case against you. Because knowledge is power, I want to share with you exactly what the insurance adjustors may be doing to investigate your claim. 1) They will video tape you without your knowledge. This is called sub rosa (subrosa) surveillance, and the adjustors will likely use the video to “prove” that you are not in pain when you are out and about in your everyday life. As you may already know, pain can be tough to detect on video. 2) They will record your phone calls. They may entice you into answering questions on a recorded phone call and then use your outof-context answers to impeach your credibility later. If they call, ask them to send you a letter instead. 3) They will ask you to sign stuff. Specifically, they’ll ask you to sign a broad release for your medical and employment records, and then using that release go and collect whatever they can find about you (including past
g
i at e Your Claim
injuries, employment information, and whatever other sensitive data you have in your files). Warning: things like old, healed injuries will be used against you. 4) They will ask for your collateral insurance sources. They will likely want to use something called “balance billing” against you to limit their own payments to your health care providers. Avoid if at all possible, giving them your health, and auto insurance information until first talking to a lawyer. 5) They will stalk you on social networks. They may find you on LinkedIn, Facebook, and anywhere else on the internet, and they’ll be interested in anything inflammatory that could make you seem compromised. Now is a great time to learn how to use the builtin privacy controls on most social networking sites. 6) They will Google your race results. They will, in an attempt to “prove” you weren’t hurt, use your race results against you–even if you’re racing for recovery or catharsis. 7) They’ll even run your name on insurance data bases to collect your insurance claim history. continued on page 20
Representing Bicyclists is not just my job…
…It’s my passion!
As an experienced cyclist and triathlete,
including 2 Ironman triathlons, proud sponsor of 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.
TCSD for over 20 years, Mr. Duquette understands how an injury can effect your active lifestyle. He’ll fight for your rights…even to trial, so that you get results.
Helping San Diego athletes since 1983. continued on page 13
Visit our website for FREE information on how to protect our case and see what past clients have to say.
www.911law.com SEPTEMBER 2011 12
(760) 730-0500 rduquette@911law.com
SPONSORS OF TCSD
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package.
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.
TCSD Cares Bike Raffle Winner
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Compex Contact: Charlie Wright www.shopcompex.com
Congrats to Martha Moore who just happened to also patricipate in fund raising for TCSD Cares as part of the Team Solana training program. Martha is this years second bike winner. Her winning raffle ticket scored her a 2011 Quintana Roo Seduza or Dulce, women’s model, carbon fiber triathlon bike. Brian Long (Sea Coast Exclusive Properties) and QR raised an additional $2,200 for charity
making it a total of over $3000 this year for TCSD Cares! The proceeds go toward TCSD Cares which is the charitable arm of TCSD that Brian Long help start along with the Dave Martin Foundation. The charities primary function is to help club members in need as well as granting a scholarship every year.
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page. continued on page 14
© ASI Photo
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SAFETY FIRST-How Not to Get Hit by Cars: The Crosswalk Slam SPONSORS OF TCSD
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
You’re riding the wrong way (against traffic, on the left-hand side of the street). A car makes a right turn from a side street, driveway, or parking lot, right into you. They didn’t see you because they were looking for traffic only on their left, not on their right. They had no reason to expect that someone would be coming at them from the wrong direction. Even worse, you could be hit by a car on the same road coming at you from straight ahead of you. They had less time to see you and take evasive action because they’re approaching you faster than normal (because you’re going towards them rather than away from them). And if they hit you, it’s going to be a much more forceful impact, for the same reason. (Both your and their velocities are combined.)
1. Cars which pull out of driveways, parking lots, and cross streets (ahead of you and to the left), which are making a right onto your street, aren’t expecting traffic to be coming at them from the wrong way. They won’t see you, and they’ll plow right into you.
HOW TO AVOID THIS COLLISION:
4. Riding the wrong way is illegal and you can get ticketed for it.
Don’t ride against traffic. Ride with traffic, in the same direction. Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page. continued on page 15
SEPTEMBER 2011 14
Riding against traffic may seem like a good idea because you can see the cars that are passing you, but it’s not. Here’s why:
2. How the heck are you going to make a right turn? 3. Cars will approach you at a much higher relative speed. If you're going 15mph, then a car passing you from behind doing 35 approaches you at a speed of only 20 (35-15). But if you’re on the wrong side of the road, then the car approaches you at 50 (35+15), which is more than twice as fast! Since they’re approaching you faster, both you and the driver have lots less time to react. And if a collision does occur, it’s going to be ten times worse.
One study has shown that riding the wrong way was three times as dangerous as riding the right way, and for kids, the risk is seven times greater Article courtesy of BicycleSafe.com/
COACH’S CORNER: Know Your Extra-Energy Options Carbohydrate Loading If you’re going to be in a race that will require every last gram of muscle glycogen and more, carbohydrate loading might be right for you. Carbohydrate loading is a technique where you taper your training one or more days before a race, while increasing your intake of carbs. Done correctly, the net result is a significant boost in your stores of muscle glycogen. That can translate to a performance benefit in long races. For more on carbohydrate loading and to learn how to load effectively, search Carbohydrate Loading at www.powerbar.com. PowerBar® C2MAX Dual Source Energy Blend for Faster Fueling For typical endurance exercise of a couple of hours or less, the recommendation for refueling is 30–60 grams of carbs per hour of exercise. But if your training session or competition exceeds the 2-hour threshold and your pace is fast, you might benefit from a faster delivery of carbohydrate fuel to your working muscles. Research has shown that consumption of a 2:1 ratio of glucose to fructose during extended endurance
exercise promotes a faster delivery of carbohydrate fuel to your muscles and improved endurance. PowerBar makes it easy to take advantage of this cutting-edge research with PowerBar C2MAX dual source energy blend. PowerBar C2MAX features a 2:1 glucose-to-fructose blend and has been found to deliver 20–50% more energy to muscles than glucose alone and to improve endurance performance by 8%. You can find PowerBar C2MAX energy blend in PowerBar higher performance products designed to be taken during exercise. Try up to 8–16 fl oz of Ironman PERFORM™ sports drink and two PowerBar® Energy Gels per hour of exercise. We suggest that you consume PowerBar C2MAX carbs when taking in carbs at a rate greater than 60 grams per hour. Learn more about the science at www.powerbar.com. Caffeine In many athletes, including triathletes, caffeine works to boost performance. The exact mechanisms are still being studied, but the benefit seems pretty clear. Consuming caffeine
SPONSORS OF TCSD
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
Zoot Sports www.zootsports.com
WetsuitRental.com www.Wetsuitrental.com
NUTRITION
continued on page 16
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters continued on page 16
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SPONSORS OF TCSD
Mayésa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com
PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page. continued on page 18
SEPTEMBER 2011 16
www.skinfit.usa
COACH’S CORNER, Extra Energy Options continued before or during endurance exercise can help reduce the perception of how hard you’re working. Translation: You might be able to swim, ride, and run faster or farther — or maybe both — without necessarily feeling like you’re working harder. A couple of caffeine caveats are in order: First, you don’t
need tons of the stuff to get an effect. Second, some athletes are sensitive to caffeine and should avoid it. To learn more about caffeine and how to use it effectively, search Caffeine and Athletic Performance at www.powerbar.com. Article courtesy of PowerBar’s Triathlon Playbook.
TCSD Conversation, continued swim buddy I’ve swam with guys at some of the beach entry sprints that would have absolutely given up had I not been there. I swam with a woman at one sprint who was so slow that we were passed by five waves (not crashing waves, the next group of swimmers). That’s over 30 minutes to swim 500 yards. But I saw her after the race and she was so excited that she finished that she grabbed me and started crying. Over the last eight to ten years the Club has helped me get through some very difficult changes in my life; loss of my marriage, loss of work, career changes. I feel a great deal of appreciation to the Club and the people who have made it so very special for me, and that includes you. You’ve done a bunch for the Club and that inspires me to also help where I can. I guess I was taught that if you want to be a part of a group or organization, you need to jump in and help out. There’s always so much that needs to be done and so much that comes back from doing it. Craig: You went sky diving for the first time this year. What brought that on? Darrell: Yeah, I needed to check that off my bucket list. I had bungee jumped about 20 years ago and whenever I’d tell someone about it, they always ask if I had also sky dived. I would have to say no and I don’t like admitting that I haven’t done something. So I was thinking about it, for about 20 years, but it took my son suggesting it to make me do it. I asked my youngest son what he wanted to do to celebrate his 18th birthday and he said he wanted to jump. Well actually, he asked if I was “too old to jump out of a plane.” That was all it took. I couldn’t let a challenge like that go without putting it to rest. We went out to the place east of Chula Vista and it was very exciting. But to tell the truth, bungee jumping was harder; you’re close enough to the ground to have a sense of how high you are. When you are 13,000 feet up in a plane, the ground is a bit more abstract. But it was still very exciting, a bit un-nerving and I’m glad we did it. Craig: What do you do for a living? Darrell: I run a field consulting group for a software company providing services to the Automotive Industry. We have a software solution and my group consults with our customers who are car dealerships. We work with them and help them use the software and get the most returns from it. I travel almost every week which adds an element of complexity to my training but it’s a good job, which I’m thankful to have. Craig: What are your future goals in triathlon? Darrell: To win Kona! I mean to qualify for Kona. Or maybe just go and watch them race Kona. Seriously, my goals are quite humble right now. My next race is continued on page 20
WWW.TRICLUBSANDIEGO.ORG 17
SPONSORS OF TCSD
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
Get Ready... Get Set... Go... Now You Are Ready...
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Made with Kashi®: Cherry Vanilla Flax Smoothie Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Start your day off with a delicious bang. In just five minutes, you can get a healthy helping of fresh fruit, ground flax, sumptuous vanilla flavor, and protein. Nutrition Facts Number of servings: 2 servings. Serving size: 1 cup, Calories 139, Calories from Fat 47, Total Fat 5.2g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 65mg, Total Carbohydrate 18.8g, Dietary Fiber 3.7g, Sugars 10.5g, Protein 5.8g, Vitamin A 1%, Vitamin C 6%, Calcium 5%, Iron 7%.
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Ingredients 2 tablespoons organic flax seeds Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
continued on page 19
SEPTEMBER 2011 18
1 cup organic low-fat vanilla soymilk ¼ cup frozen organic dark tart cherries, defrosted (use fresh when available) ½ medium organic banana 3 ice cubes
Directions Using a coffee grinder, grind flax seeds to a fine powder. Pour the flax powder into a blender and add the remaining ingredients. Blend until smooth. Serving: 2 Prep time: 5 minutes
RACE REPORT: 2nd Thursday Adventure Run at Road Runner Date: August 11, 2011
SPONSORS OF TCSD
Location: Kearny Mesa, CA
Erika Mitchell Are you tired of your same old run path? Do you want a little challenge and friendly competition while having a good time? Do you like FREE STUFF? If you answered yes to any of these questions, then mark your calendar! Thursday, August 11, 2011 was MY first 2nd Thursday-and it will not be my last! My Thursday evening started out typical, I was getting ready to go run around Fiesta Island (boring) with my beautiful friend Linda Rich when I came across the email Trevor Beck sent out to the Yahoo Groups. Hmmm…music, free product, and prizes? Did I mention FREE? I still was not entirely sure what “this” was all
about, but after a quick call to Linda, we altered our plans and headed to Road Runner in Kearny Mesa. We arrived about 5:50pm, we now know to arrive a little earlier… we parked in the over flow parking lot around the corner and walked up to the store. I would guess there were somewhere around 300 runners and walkers anxiously waiting... but waiting for what? After being directed to sign a waiver and to show our ID’s, we were handed a piece of paper, a Ziploc sand-
wich bag, and a pen. Now, we were really confused! Promptly at 6pm, the emcee started to make the announcement and a 20’ x 20’ map was unveiled. The map showed the surrounding area of Kearny Mesa and letters A-L pinpoint where on the map to report to… confused? Yeah, it took us a minute too! There are 12 checkpoints. You have one hour to reach as many checkpoints by running or walking. At each checkpoint, you will receive one raffle ticket-some checkpoints are worth more than one ticket because of their distance to the store or difficulty to reach. The more checkpoints you get to, the more tickets you get, the more tickets you get, the more chances you have to win one of $3,000.00 worth of prizes! Okay, so a quick example-just because this was my favorite checkpoint! Location ‘J’ on the map (keep in mind the map and checkpoints change every month) was “Flip Force”. This is some sort of trampoline type gym, (we are so going back to play another day!) to be perfectly honest with you, we found our way here because we followed the people that seemed to know where and what they were doing-it worked! We stood in a single file line and one-by-one we jumped over a few mats, did a somersault (I have not even tried one since I was a kid!) down a ramp, then jumped over a padded wall using a trampoline.
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page.
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services.
continued on page 20 continued on page 20
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RACE REPORT: 2nd Thursday Adventure Run, continued SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page. Torrey Hills Chiropractic
It was so much fun! Most of the checkpoints just handed you the ticket, only a few of them made you ‘work’ for it. By the time 7:00 pm came, we had run four miles and collected ten tickets. We were impressed with ourselves… until we got back to the store and noticed some people had so many tickets they actually taped them to a piece of cardboard in order to keep track of their numbers! Between 7:15 and 8:00 raffle ticket numbers are called, and prizes are given away… the prizes varied from a pound of Starbucks coffee,
to a bottle of Stone Brewery Beer (did I mention the beer garden at the end?), CEP Running Compression Socks, and other various products from the area sponsors, including Road Runner. Well, it was 8:00 and the last ticket was being called… I could not believe my eyes! The final winning ticket was ME! I took home a $140.00 gift certificate for a pair of Asics. What a fun adventure the evening turned out to be! The next 2nd Thursday Adventure Run is September 8th! Mark your calendar now!
IT’S THE LAW: Investigate Your Claim, continued 4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
If you file a claim, your credibility will be challenged, so keep your guard up, and hire an experienced trial attorney. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law
with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com, web: www.911law.com.
TCSD Conversation, continued
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
SEPTEMBER 2011 20
the “Classic.” I raced it last year and set a PR, so I’m hoping to beat that again. Also as I mentioned, I expect to beat my marathon time by 20 to 25 minutes next January. As soon as I finish the Classic, I plan to start ramping up my run distances so I should have a solid base going in and am confident that I can cut that much if I train correctly.
Craig: Darrell, your “sponsors” should be very proud that you “fly their flag”. Thank you for sharing your story. You always
Next year I’m also looking for another Half IM to race. I’ve done a couple Half IM’s and I think I can cut a whole bunch of time off that distance if I pick the right race and get in the training. I also plan on doing a full Ironman distance race at some point, but not while I’m traveling this much for work. That’s one on the bucket list.
brighten my day. Good luck with your marathon, Half IM and all your other goals.
But looking down the road, mostly, I just want to keep my sponsors happy so they keep allowing me to buy all their products and gear. It’s a tough job but they’re a good group and they believe in me, or at least in my wallet.
Craig Zelent is sponsored by PowerBar, www.wetsuitrental.com and B&L Bike Shop. Craig is also a USA Triathlon Level 1 Certified Coach and can be reached at 760-214-0055 or tricraigz@yahoo.com.
WWW.TRICLUBSANDIEGO.ORG 21
Better Massage Inc.
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elcome to the most professional and comprehensive healing center serving Northern San Diego County. We specialize in a variety of massage treatments, spa services, and yoga classes.
Our therapists are well-versed and trained extensively in all holistic health fields.
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hardshell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
COME VISIT US AT ANY OF OUR CONVENIENT LOCATIONS: Carlsbad - Clinic and School
6353 El Camino Real Carlsbad, CA 92009 (769) 931-0704 www.vitalityscollege.com
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Solana Beach
243 North Coast Highway 101, Ste 5 Solana Beach, CA 92075 (858) 259-9491 www.vitalitysolanbeach.com
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The ABCâ&#x20AC;&#x2122;s of Triathlon, continued W is for Wetsuit: Donâ&#x20AC;&#x2122;t they put crazy people in rubber suits in the insane asylum?
Y is for You: Remember, only you care about your race results and splits.
X is for X-rays: A stress fracture in you shin bone? But yourâ&#x20AC;&#x2122;ve got a whole racing season ahead of you.
Z is for Zanzibar: Racing in a triathlon in a remote place like Zanzibar will increase your chances of winning.
WWW.TRICLUBSANDIEGO.ORG 23
SEPTEMBER 2011 24
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
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