INSIDE THIS ISSUE
SEPTEMBER 2012
Tale of Fiction TCSD Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
1 3 4 4 4
Weekly Workout Calendar New Members Member Profile TCSD Conversation Featured Events
5 5 6 9 13
Coach’s Corner Safety First It’s The Law Race Report
14 and 18 15 17 20
TriNews
“Honey, take a look at this,” Gary called from our home office. I walked into the room and saw a triathlon race web page on his computer screen. I groaned silently. “A half-Ironman race in Spain at the end of August. It’s a perfect vaca- A Tale of Fiction tion for you and me. We’ll leave the kids with my parents for two weeks. You can race or you can go shopping and laze on the beach.” He continued to zip around the website. Today was the last day of school for the kids and me. Tammy had just finished first grade, and Cody advanced to fourth grade. I decided not to teach summer school this year in order to plan activities for the kids and work on home and garden projects. Gary had said he would help. Fat chance of that now if he’s prepping for a race. We had met through triathlon some ten years earlier, but with jobs, raising kids, and taking care of our home, something had to give. I largely gave up racing and instead focused on fitness swimming, cycling, and running—when I could slip them into my schedule. I still feel I’m a triathlete, but I’m just not racing much. Not so for Gary. When something had to give in his
life, it wasn’t triathlon. It was family time. When he announced his intended trip to Spain, it meant adios to a family vacation. He also knows I don’t like shopping or lying on the beach. This was a trip about By Barbara Javor him. I grunted something as I walked out of the room, my mind kicking around ideas. The thought of a family vacation sounded enticing—maybe a camping trip. I recalled a lake where my parents had taken me when I was a kid. The campground had play areas and lifeguards on a beach. When Gary went to bed, I turned on my computer to look up information on the lake and camping. No reservations, it said, and the campground filled on weekends. Today was Thursday, so the best bet would be to leave the next morning for the four-hour ride. I said nothing to Gary when I climbed into bed. I heard him rise at 5:00 AM and leave the house shortly after. I got up and saw he had taken his gym bag, which meant he wouldn’t return home before heading to work. I gathered camping gear and clothing for the week before I woke the kids and announced the trip. I wrote
One Man Team
SEPTEMBER CLUB MEETING Special Guest:
John Howard Author, Coach, Bike Fitter, Olympian, and IM World Champion. Wednesday, September 26th 5pm Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121 Refer to the Club’s website for latest & complete information.
continued on page 6
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SEPTEMBER 2012 2
SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES Last Chance
2012
SUMMER CONCERT SOCIAL
Sunday September 9th, 5:00pm TCSD get ready for the Del Mar Foundation Summer Twilight Concert Series! This is a long standing TCSD tradition and a great way to get out, picnic, enjoy free music, and mingle with your fellow Tri Club members! Every year the Del Mar Foundation puts on a series of concerts that are fun and free. Set at gorgeous Powerhouse Park in Del Mar, you can watch the sunset and enjoy ocean views to the sounds of live local tunes. Check out the website here: http://tiny.cc/9ykqew
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
Sunday September 9th, 8:00am
Thursday September 13th, 6:00pm
The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Scott and Mary Christensen will be your leader and are promising a fun-filled morning.
Are you interested in learning more about the Tri Club of San Diego, meeting new people, and generally having an awesome time? If so, this is your event. This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop on the TriClub. Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
Helmets are MANDATORY. Featuring: The Heroes We will be setting up an area early in the day for TCSD with one of our tear drop flags and blankets, chairs, etc. Picnics, wine and beer are allowed and encouraged. Kids are welcome as are friends and family. Parking will be a challenge. Bring your patience and walking shoes in case you have to park far away. Contact: Amanda Scott, ascott@triclubsandiego.org or Brian Diaz, bryan.a.diaz@ml.com
Schedule of Events: Bike Q&A: 8:00am Wheels Roll: 8:30am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc Contact: Scott and Mary Christensen marychristensen@me.com
Location: B&L Bike and Sports Solana Beach Store 211 N Hwy 101 Solana Beach, CA 92075 (858) 481-4148 map: http://tiny.cc/fmine Contact: Questions or comments can be sent to your beginner coaches, Paula Muonez and Jay Lewis, at coaches@triclubsandiego.org.
TCSD TRI 101 Tuesday September 25th, 6:00pm 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.’ All questions fair game. How do I get started? How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? Get the answers to these questions and more at TCSD’s monthly Tri 101. NON-MEMBERS WELCOME!
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 map: http://tiny.cc/75zgc Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Last Chance
2012
2012 TCSD CLUB RACE SCHEDULE
Aquathlons: La Jolla Shores Sept 6 Format: 1000m/5k
Triathlons: Fiesta Island September 22 October 13 November 3 Format: 750y/12mi/4mi
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
TCSD VOLUNTEER COMMITTEE MEMBERS Aquathlon Director
Brian Long
Beginner Coaches
Scott & Mary Christensen marychristensen@me.com
CONTACTS
Dean Rosenberg
coaches@triclubsandiego.org
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister.
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Wednesday Night Bike Coach
Tanja Canter
tanja@leguppersonaltraining.com
Membership & Renewal $75/year, $60 military (w/active ID). 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
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Apparel: Zoca Gear
Ashley Paschall
MZevin@zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com 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
your name here
Race Directors
Ann Kelly
Social Directors
Bryan Diaz Amanda Scott
ascott@triclubsandiego.org
Sponsorship Director
Thomas Johnson
TJohnson@triclubsandiego.org
Swim Director
Rachel Wills
Swim Director, Solana B & G Club
John Hill
(908) 247-1145
(858) 270-1605
akelly@triclubsandiego.org
Alex Wong bdiaz@triclubsandiego.org
Erin Hunter jhill@triclubsandiego.org
Swim Director, Open Water
Thomas Johnson
tjohnson@triclubsandiego.org
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
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Andy Concors
aconcors@triclubsandiego.org
Youth Team Coach
(619) 867-2784
Judi Carbary
Contributing Writers: Deborah Jones, Barbara Javor, Dean Sprague, Tina Valle, and Craig Zelent
SEPTEMBER 2012 4
Web Administrators
John Hill
jhill@triclubsandiego.org
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:45 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: at La Jolla Shores. Location: Movin Shoes, Encinitas.
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
Fee based.
Tuesday 6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:00 PM
Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave.
7:30 PM
Master’s Swim
•
Solana Beach
•
Location: Carlsbad High School,
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Fee based.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
5:30 PM
Mountain Bike Ride (Advanced), Year round
5:45 PM
Ocean Swim in Carlsbad
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. Location: Tamarack Beach.
•
Location(s): varies, typically Fiesta Island.
6:00 PM
Bike Workout in Cental San Diego, Coached session
6:00 PM
Track Workout at UCSD track, Coached session
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:30 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
Location: UCSD campus. •
Fee based.
Thursday 6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Beginner Open Water Swim
•
Location: Ventura or De Anza Cove in Mission Bay.
6:00 PM
Spin Workout in South Bay
•
Location: Pulse Endurance Sports.
7:30 PM
Master’s Swim
•
Solana Beach
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Fee based.
Friday 6:30 AM First Light Ocean Swim, advanced/expert swimmers 6:00 PM
Ocean Swim in La Jolla
•
•
Location: La Jolla Cove.
Location: at La Jolla Cove.
Saturday 7:15 AM Bike Workout, Group ride
Pulse Endurance Sports, Chula Vista.
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
8:00 AM Bike Workout, Group Ride
•
3:00 PM
Contact Judy Carbary, jcarbary@triclubsandiego.org or
Youth Triathlon Workout
•
Andy Concors, aconcors@cox.net for details, Chula Vista.
Ryan Alex James Alexander Oswaldo Alvarez Shawdi Amini Sally Beasecker Natalia Berrios Benjamin Bloom Katie Bringe Kristin Broughton Vanessa Brown Jeffrey Burns Tyler Byrnes Samantha Cashman Ruth Chappell Niccole Cox Jonathan Davis Karen Davis Marc Davis Ricardo De La Fuente Steve Diamond Julie Doerre Alec Drachenberg James England Jose Farrales Diana Farrell Luke Finney David FitzGerald Chris Frederick Michelle Freeland Deanna Garcia Marian Gaston Rylan Gibbens Brian Gierl Manjot Gill Sara Gollings Travis Groesbeck Hazel Groff Stephen Gross Andrea Grube Jon Handley Jerry Harrington Beverly Harrington continued on page 26
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
One-Man Team, continued MEMBER PROFILE JAMIE RAYE VANDEN BROEDER Nickname: Santee Member since: 2010
Age Group: F30-34 Status: Single Occupation: SD County Sheriff When not training, I enjoy: Traveling, camping, spending time with my friends and family. Favorite Place to Eat: Brigantine, in La Mesa. Before I became a triathlete: Not very motivated. My first triathlon: The Honolulu Triathlon in May of 2010. Pre/Post event ritual: Lots of sleep! Anyone who knows me knows how much I love my sleep. Favorite event/tri: I think I enjoyed Wildflower 2012 the best so far! But there are many more to come. Favorite segment (swim, bike or run): I love the swim. Maybe it’s because it’s the only thing of the three I am descent at! PR/Best race (or any split time): I was just happy to finish Oceanside 70.3 and Wildflower. Those we're my first two halfs. continued on page 7
SEPTEMBER 2012 6
Gary a note before we left the house: “I’ve taken the kids on a much-needed family vacation for a week. I’ve turned off my phone. We’ll talk when I return.” We stopped at a market to buy food, and arrived at the lake at 2:00 PM. The campground was not very full yet, and we picked a shady site to our liking. After setting up the tents, we pumped up our inner tube, grabbed the boogie board, and walked down to the lake. Still a little cool in mid-June, the lake was a perfect way to start the vacation. We swam, splashed, pretended to race, and laughed. “Why don’t they have boogie boards and inner tubes in triathlons?” Cody asked. “I don’t know,” I said. “Someone made up the rules to not allow them.” “Well, I think triathlons would be a lot more fun with them.” I couldn’t disagree with the eight-year-old’s logic. Back at the campsite, the kids played games, read, and helped with chores. I went for a jog around the campground loop, never out of sight from the kids for more than a minute or so with each lap. In the evening I read aloud to them. The day had been nearly perfect. The only thing missing was my husband. The next day the campground filled with families and noise. Our closest neighbor was a man with his daughter and son, both a few years older than Tammy and Cody. My kids talked to them while they set up their tents and then promptly invited them to go to the beach with us. The father walked over to me. “Hi, I’m Chuck. We don’t want to intrude on you. Your kids said you’ll be here all week. So will we.” I noticed he wasn’t wearing a wedding band. I introduced myself, twisting my wedding band so he might notice. “Please join us. They want to race on the inner tube and boogie board. The more, the merrier.” Together we made up and altered the race rules until we settled on the parents using the boogie board as a kickboard with a kid paddling atop it. We tied a rope to the inner tube with one or two people running and pulling it in shallow water while someone sat in the tube. Over the next few days we added a third event, a three-legged race on the beach, and called it our triathlon. Our routine became swim lessons
in the mornings and our triathlons in the afternoons. I watched the kids blossom both in the water and in camp. They took the bike pump to neighboring campsites to offer to pump up bike tires, proud of their knowledge of how to use it. I watched Tammy explain how she set up a transition area for her Barbie doll using this and that from our camping supplies. Until this trip, I had never realized how much they had learned about triathlons. It was easy to blend our families and activities that soon included sharing meals and reading aloud to the kids in the evening around a campfire. Chuck offered to watch the children so I could take longer runs, and I reciprocated the favor. For the first four days, we didn’t discuss anything about home life. On Wednesday morning at dawn, I climbed a rocky knoll above the camp to watch the sunrise over the lake. When I heard pebbles bouncing down the bluff wall, I turned and saw Chuck walking up towards me with two mugs of coffee. He handed one to me, and I thanked him. We stood in silence watching the solar orb make its daily appearance while we sipped the brew. After awhile, he launched into a story of how he had been so addicted to bicycling that he had sacrificed his marriage and family life so he could ride every weekend. “I heard your kids talking about their dad and triathlon. I don’t mean to be nosy, but I figured your situation might be like my wife’s was. We’re divorced now. I get the kids every other weekend and a few weeks in the summer. I feel like a one-man team. If I could do it all over, I’d still be married and with the kids every weekend.” I nodded and took a deep breath before I explained how and why we were here at the lake. “For me, triathlon got in the way of life, so I put racing on a back burner. For Gary, life gets in the way of triathlon, so he ignores life. In our home office, we each have a wall for our favorite pictures. Mine has family photos and pictures of nature scenes—places I’d like to visit. Gary’s side is a wall of fame, all photos and medals from many races. I like triathlon, but watching the kids grow and participate in their made-up, goofy races is much more rewarding.” We became silent and watched the continued on page 26
lubgo C Tri Die rs LY e n es! Sa emb EAlR rat e b ila M TER ava
GIS best RnEd enjoy
Photo Credit: ©Brightroom Photography. ©Freeplay Magazine.
a
PALM SPRINGS S GS GS Friday – Sunday ay y, Nov v. 30 - Dec. 2, 2012 Lake Cahuilla Park | 58075 8075 Jefffferson St. | La Quinta, CA 92253
Swim. Bike. Run. Swim.
Choose from one of FIVE distances – Sprint, Olympic, Half, Full or the popular HITS Open.
Vend. V e en end.
Showcase your business, product or service at our Fitness s Festival Friday y, Satur Satu day & Sunday y.
Volunteer. V olu o unteer r.
Help support athletes by volunteering at packet pick-up, transition or along the course.
Cheer. Cheer eer r.
Be there to motivate athletes throughout their swim, bike and run!
Registration Regis ration for athletes, vendors ve s and volunteers now open. Visit HitsT Trriath iathlonSeries.com s.com to sign up today!
TRISLIDE
WWW.TRICLUBSANDIEGO.ORG 7
SHOW OFF YOUR TCSD
Spirt!
World. Carl Top: TCSD around the l to r: grandJohnson with family, and son at son, Carl, sister-in-law, ervoir near Murayama-Chosuichi res . Higashimuriama, Japan
Below: 2012 TCSC Car es Team Solana’s group photo. Taking over PCH after Solana Beach Triathlon.
What is Spirt?
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.
SEPTEMBER 2012 8
TCSD CONVERSATION WITH: By Craig Zelent
Ann Kelly”
“
MEMBER PROFILE, continued Can’t race without: Sunglasses. I can't stand the sun in my eyes.
I recently met up with one of the TCSD’s Race Directors, Ann Kelly, and talked triathlon. In a very short time Ann has really become a great ambassador for the club and the sport. I know you’ll enjoy getting to know this lady.
Most embarrassing or disastrous moment: Some guy road up next to me on the bike at Oceanside and said to me, “how’s you day going Jamie?” I looked at him and in all seriousness said how do you know my name? He said in an annoyed voice, “It’s on the back of your race number" and he took off. I felt so stupid! I couldn't even apologize and he was gone!
Craig: What was your sports background before you got involved in triathlon?
Best advice: Take it in and enjoy it!
Ann: I started swimming on a competitive swim team when I was five, well take that back, I was a “water baby” at the YMCA when I was five months old so it feels like I’ve always been swimming. As a native San Diegan, we enjoyed all the opportunities afforded us with year-round swimming. Plus, I’m certain my mother wanted to keep an energetic kid busy doing some kind of exercise, so I was in the water almost every day. During my g. u are wonderin younger years, I was also being shuttled to moves… if yo e th s ha ill st Ann and started with my new dance classes (we did mention energetic kid). I specialized in ballet and danced for over 10 dance team. The main stage used for the producyears, first with the Civic Youth Ballet and then tion was half the size of a football field and had the San Diego Ballet. When I was 19, I audi- multiple moving stages where the bottom would tioned for several shows in Vegas and won a con- drop and another stage would appear. There was tract to dance with the production of Hello also a scene where a huge waterfall would come Hollywood Hello at the MGM Grand in Reno. out of the ceiling, made a river across the set, When that contract was over, I enlisted in the and emptied into a reservoir next to the orchesNavy and had the opportunity to play for the tra pit. The work itself was absolutely brutal. The Navy Southern Region Women’s and Co-ed sets were gigantic and the costumes had to be Volleyball teams. Commanding Officers liked to huge to not look tiny on stage. My largest coshave bragging rights and we were celebrated at tumes were extremely heavy because of the steel “boning” used to construct them. It’s not all my airfield as we won quite often. feathers and rhinestones although that’s an Craig: What was it like to be a Vegas showgirl? integral part of the look. Not only was I required Ann: As mentioned, I was 19 years old and to walk and display these costumes, but for the because I became too tall to continue to be a rest of the show, I was required to dance in over ballet dancer, I was told to look at Vegas for ten routines, the last routine being the kick line dance opportunities. I had someone tell me that you see the Rockettes do, over 100 kicks! Each getting a job as a showgirl was harder than show lasted two hours and we were required to breaking into the music industry, but that didn’t do two shows a night, six nights a week. At the stop me. I headed off to Vegas and won my concontinued on page 10 tract. I moved to Reno about two weeks later
My equipment: Wetsuit: Xterra Bike: Road Bike Trek and TT Bike Quintana Roo Running shoes: Asics Equipment Wish List: Any item on sale, generic, and/or to be discontinued. Favorite Thing(s) About TCSD: How supportive the club is. I am currently training for Ironman Cozumel and everyone has been so supportive. I have met some of the most amazing people in my life in this club in the short period of time I have been in it. I can only imagine what this club will bring to my future.
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued same time I was taking 15 units at the University of Nevada, Reno. Ahh, the energy of youth! To this day, I’m always amused at how showgirls are portrayed in movies and TV. We were made up of very professional dancers and singers and had no time to be “arm candy” in the casino. So the next time you see a showgirl draped on a high-roller, giggle because it’s a Hollywood fantasy.
dance and they were an incredible support team as they followed me every step of the course. I recommend this race to anyone starting out.
Craig: What was your first triathlon like?
Ann: I would like for members to realize how much work is expended by putting on a race. Permitting is coordinated with the cities and areas in which we participate, lifeguards and their teams are in place, city police check with the cars and then close the island for us, even street sweepers on Fiesta Island have to be rallied to make sure the course is clear. Not to mention chasing down lost parents trying to get their kids into the Boy’s Club trying desperately to get out of there before we start. There are two storage lockers which house all the equipment for the races and we have to shuttle equipment back and forth before and after the races. Tables, pop-ups, supplies, are all packed into the club van. One item of note, has anyone ever picked up one of the cases of bike racks? Those are so heavy! The race directors and volunteers usually load four of those monsters into the van and then offload
Ann: I attended Steve Tally’s Triathlon 101 and as a result of his energy and encouragement, I volunteered for the March 2008 club race. I then did the April 2008 club race and then my first official triathlon was the Spring Sprint in May of 2008. I was energized and excited and for some reason, I wasn’t truly nervous. It was probably because I trained with several TCSD people and had an opportunity to join open water swim groups and practice transitions. I remember to this day starting the swim and looking down and seeing tiny jellyfish and a few fish in the water. For those who are squeamish about sea creatures, this was very non-threatening. I loved how clear the water was and amused myself by watching the fauna during my swim. I think that made me relaxed and confident for the rest of the race. I had my dad and his wife in atten-
SEPTEMBER 2012 10
Craig: You and Brian Wrona have been the TCSD Race Directors for the past couple of years. And going forward you and Alex Wong will do that job. What is involved with putting on a TCSD race?
through the finish. You can’t ask for a better “happy pill”. We even had a proposal at our last race! The beauty of the beginner races is that we’re contributing to the success of new triathletes by facilitating participation in an environment that is safe and blissfully fun. Craig: What is your favorite part of being a TCSD member?
them after the races. Even Costco runs are done so that the athletes have food and water. The timing equipment is extremely delicate and the timing team takes care to set that up for the athletes. And many, many volunteers come to our rescue to help us set up everything required to put on a successful race. This is all very serious Abov e left: An and intense behind the scenes, but Summer of n with Brian Wrona, TCSD ra 2012. Above: ce directors 20 Cross training 09 to we do mix it up by having themed , MTB style w ith son Ryan. races like the Halloween race with the spooky Ann: Meeting all kinds of tent, the Retro race, and our April Fool’s race wonderful people from diverse backgrounds. I where we...........(you’ll have to see). can go to races and feel a sense of unity and Craig: What makes the beginner races so special that I’m part of a community. I have amazing to you? friends that I’ve met through the club. The Ann: They are so CUTE! Ok, not a very athleti- other favorite part is that there are TONS of cally/studly/PC answer but anyone who has things to do at various levels of ability. I can go been there understands, although they might to the TCSD website or Yahoo groups and find not admit it in those words. Remember the time others who are interested in working out or when you were first doing triathlons? There doing something social. It’s not always about were questions, and nervousness, and maybe no tris (although our common ground is triathlon) one around to ask, and you had a cruiser or but I’ve discovered other interests such as trail mountain bike, and no wetsuit or a surf wetsuit running and mountain biking (my new obses(like my first year)? That’s the beginner race! sions) through members of TCSD. We welcome and celebrate all of it! All the gig- Craig: What is the dumbest thing you ever did gles and smiles and breathless swimmers, to the in a triathlon? high-fives coming off the bike, to the running Ann: Oh my gosh, I will never forget this! I did buddies and having friends and huge families the club race in April of 2008. Mind you I’m a there to cheer for their loved ones coming brand, spankin’ new, wanna-be tri baby at this
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Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 12
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CONVERSATION: continued point. I’m all excited to get out there and practice what I’ve learned and I’m all set on race day (can you see what’s coming?) So the swim is awesome because… I’m a swimmer. Now, onto the bike. I’m somewhat comfortable because “it’s like riding a bike“ huh? So I’m tooling around the bottom loop on Fiesta Island having a blast and I lost count of the loops. No sweat, but I can see people finishing the run. Gads! So I come into transition and realize I’ve done too many loops. So I try to bail on the run and someone yells “get your*&^% on the run“. Not one to be influenced "insert cynical tone here", I start out on the run. Mind you, the run has not been practiced. I did mention this was my first race right? So I’m out on the run coming around the backside and I see people running out towards me. They’re coming to get me and to accompany me back in. When I got back to transition, the timing mats were gone and most of the people had packed up. BUT, that didn’t discourage me. I counted my laps the next time and made it a promise to always welcome the last racer in! Craig: What has been your most favorite triathlon experience? Ann: This year’s San Diego International Triathlon. I finally heard my name coming
SEPTEMBER 2012 12
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across the finish line. This was my first serious race after finishing nursing school and it just seemed like the perfect finish to an epic month. Craig: Who has been the most inspirational person in your life? Ann: It’s really hard and limiting to note just one person who has been inspirational in my life as I’m a compilation of many people giving me love and support throughout my years. I’m going to say my inspirational people are my father and my son. My mother passed away ten years ago this year and these two men have been my “rocks” ever since. They have supported me through my initial years in triathlon and then, two years ago encouraged me to go back to school to become a registered nurse, all the time giving me guidance and perspective. I love you Dad and Ryan! continued on page 26
Featured Event: So-Cal Youth Tri Series, Race #5
Last race of the So-Cal Youth Tri Series. Series Event number 5 will be held Sunday, Sept. 9, 2012, as part of the Pacific Coast Triathlon Festivities. The Youth Tri Series event will consist of a Super Sprint - Kids Triathlon and is the Series Championship Race. This race is in a protected cove, close to the shore, however, strong swimming skills and experience in the ocean is highly recommended. An ocean open water swim clinic will be offered on Sept 8th, which is highly recommend. (If surf conditions warrant, at the race director's discretion, the kids will do a duathlon).
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Race Distances for all age groups: Ocean/Surf Swim ~250 yds, Bike 6 miles (hills), and run 1.5 miles. All participants must be competent in changeable surf conditions. An alternate Duathlon course has been designated if conditions warrant. Event Web Site: http://tiny.cc/r60wjw, then click on So-Cal Youth Tri Series heading on the left side of the web page. Discount Code: TCSD12 ($5 off for Tri Club San Diego youth members, $10 off for TCSD adults) Pre-race Clinic: Saturday, Sept. 8, 3-5pm Crystal Cove, Newport Beach
APPAREL & EQUIPMENT
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Featured Event: Youth Aquathon Series -Splash and Dash Brand new USA Triathlon Youth Aquathlon Series right here in San Diego.
Register by Sept. 18 at: http://tiny.cc/ga3wjw. Look for the special combo discount if you sign up for Splash & Dash with the Pre-event Clinic!
San Diego Kids Splash & Dash Date: Sept. 22, 2012 Time: 6:30am Where: Fiesta Island, San Diego What: Youth Aquathlon (swim and run) just for kids ages 7-15 years old! Event Distances: ages 7-10: swim 100 meters, run 1k; ages 11-15: swim 200 meters, run 2k The swim will be held in Enchanted Cove, Mission Bay, off Fiesta Island. The run will be on the beach! Park in the Fiesta Island parking lot or nearby in South Shores or Mission Bay parking lots. Event Amenities: All participants will receive a tshirt, finishers medal, and healthy post event refreshments.
San Diego Kids Splash & Dash Pre-event Clinic Our USA Triathlon Certified Coaches will prepare your child age 7-15 for everything they need to know and do for their San Diego Splash & Dash event. Healthy refreshments after the clinic for all participants! This clinic is USA Triathlon sanctioned so all kids participating must be annual youth USA Triathlon members. Date: Sept. 15, 2012 Time: 3-5pm, Check in 2:45pm with a parent, photo ID, and youth USA Triathlon membership card. Where: South Shores Park, East Mission Bay, San Diego Registration: Register by September 12th at http://tiny.cc/k12wjw. Look for the special combo discount if you sign up for Splash & Dash with the Pre-event Clinic!
LifeProof www.LifeLProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
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Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 14
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COACH’S CORNER: Packing List SPONSORS OF TCSD
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
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SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% discount CODE: Available on TCSD Member Discount web page.
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Xterra Wetsuits www.xterrawetsuits.com (858) 565-9500
continued on page 15
SEPTEMBER 2012 14
Gearing up for a long course triathlon? Below is a packing list of items to consider for your next road tripper event. The list is courtesy of Tina Valle, podium finisher at this years Vineman full iron distance triathlon - her first “IM”. So, this list does come with excellent credentials. Race Day Breakfast & Other Meals Mix1 Energy Bar Water Gatorade Coconut water Bananas Swim Goggles (2) Wetsuit (sleeveless and full) Bodyglide Trishorts Tritop Tri kit Sports bra Swim suit for general use Timing chip strap Swim cap (for day before swims) Towel (cheap orange one for transition) Towel (other cheap one for day before swim) Plastic bag/Wetsuit carrier Shoes/flip flops for “rocky” run to/from transition Triathlon bag Bike Bike - dah! Socks GPS for Bike Helmet for day before use Aero helmet Sunglasses Bike shoes - Make sure they’re a pair Saddle Bag w/CO2 & tools Extra Tubes Race-wheel compliant bike pump in case Extra bike shorts for general use/day before Aero-water bottle Tape (normally in tri bag) Bento Box - if using
Gel Bottles for bike pre-filled Bike gloves Race belt for bib Chapstick Headband/sweatband Arm coolers Salt tabs Hoo Haa Cream Run Running Shoes Race Belt (correctly sized) At transition - clean socks as a backup pair Extra running shorts for general use/training Visor/hat Gel Bottles for run pre-filled Sunglasses GPS Heart Rate Strap USAT Card GPS watch Fuel belt Special Needs Bags Sun block Chapstick PB Sandwich Granola bar Gu/Gels Spare tube Spare CO2 Water bottle/Sports drink Tylenol Salt tabs Band-aids Long sleeve shirt Snacks Cooler w/water bottles- if permitted Transition Extras Sunblock x 2 Chapstick Water bottle x 2 Water bottle for feet Shitty towel that will go on dirt continued on page 21
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TXTING AND DRIVING - it can wait pledge Campaign
Article adapted from a CNN
Teens report doing so at more than twice that rate, with 43% admitting to doing so in an AT&T survey. on 8-16-2012 People texting where u at – This is the text message eighteen- are 23 times more By Deborah Jones year-old Mariah West was reading as she drove her car likely to get into into oncoming traffic. These are real and an accident than are part of a print other drivers, according to the Virginia Tech Transportation and video ad camInstitute. We as triathletes riding, running or driving on the road paign by AT&T, see it all the time. We know the risks, we’ve heard the stories. I called “It Can Wait”. First am personally launched in 2009, the cam– This is the text message that caused the car happy to see AT&T paign aims to curb texting and driving, accident that changed Wil Craig’s life forever. Wil now suffers stepping up to the especially among young drivers. It will from traumatic brain injury. plate on this issue be ramping up between now and and spelling it out September 19, or what the campaign is calling “No Text on Board in terms we can all understand. Even if you don’t text and drive, — Pledge Day.” AT&T is asking all Americans to visit it’s good to know there is an increased awareness that will hopeItCanWait.com and take a pledge to not text behind the wheel on fully saves lives. or before that day. “If it’s just AT&T owning this issue, it doesn’t get the traction According to the Pew Internet & American Life Project, texting it needs,” said AT&Ts CEO, Randall Stephenson. “This is a deadwhile driving increased 50% in one year (2010), when 20% of all continued on page 17 drivers admitted to texting or sending an e-mail while driving. article by Doug Gross posted
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serious issue and I don’t mean that as a pun. these pledges, and some stick and some don’t,” People are dying … we just need everyone to said Stephenson. “But just the act, the effort of get after this and reverse this trend.” going to a website and taking the pledge … Stephenson makes no apologies about the frank now you’re aware.” And by not texting and drivnature of the ing you’ll be a ads, another yeah t – This is the unfinished text message that good example. of which fea- Marine Lance Corporal JB Breen was typing when he AT&T’s teen surtures a drove his car off the road and died of a massive skull vey shows 77% fracture. woman sharof teens have ing the one-word text she’d sent to her sister, seen their parents text and drive and 75% say it “yeah” who was reading it behind the wheel is common among their friends. when she flipped her car and died.“I don’t think Take the pledge, stick to it and be a good you’re going to move the needle without making example. For info about the campaign and people uncomfortable,” access to – This is the text message nineteen- c a m p a i g n he said. Others supyear-old Ashley Umscheid was reading when she r e s o u r c e s , porting the campaign flipped her car and died on impact. include the National stats, and Safety Council, video clips National Organizations for Youth Safety, wire- visit http://tiny.cc/lmbxjw. Oprah Winfrey’s “No less-industry trade association CTIA and the Phone Zone” pledge is similar and has half a U.S. Department of Transportation. As to the million people pledging to-date pledge, Stephenson acknowledges that such http://tiny.cc/1lbxjw efforts can be spotty in terms of verifiable If you are already there and don’t text or get results. But anything that draws attention to distracted by devices, etc. in the car – good on the problem is a plus, he said.“We’ve all made ya! Keep up the good work.
yeah
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IT’S THE LAW: Texting While Driving In California – Can I while stopped at a light? Texting while driving in California is prohibited even while stopped at a light or stop sign, said a California Appeal Court. The court heard a case appealed by Carl Nelson, who admitted to checking his email and pushing some buttons on his cell phone while stopped at a red light. He was cited by a motorcycle cop who had pulled up in the lane next to him. Nelson had been fined $103 by a traffic commissioner in Contra Costa County. In his appeal, Nelson argued that California’s ban on talking on a cell phone while driving did not apply to this case because his car was not moving. The First District Court of Appeal concluded that the law, Vehicle Code 23123, applies to stopped drivers the same as it applies to drivers in motion. The court based its opinion in a technical argument that as long as the car was in gear, even if the vehicle’s movement was paused, the driver was still driving and therefore the law applied. The
court also cited the legislature’s intent in wanting to reduce driving distractions. That said, this July CA Governor Brown signed legislation that allows texting while driving — as long as the driver keeps their hands on the wheel. While existing law prevents a driver from using a cell or smart phone to write, send or read a text-based message, the new law would allow someone to send or listen to text messages, just so long as the phone is specifically designed to allow voice-operated and hands-free text-based communication. (For example, Siri on Apple’s new iPhone). The bill’s author, Republican assembly member Jeff Miller, has said that Americans spend an average of an hour a day commuting and that it’s unfair to require them to be out of touch while behind the wheel. The bill had very few opponents and should go into effect on January 1st, 2013. Two steps forward, one step back, in my opinion.
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COACH’S CORNER: Pos and Negs of Training with Power SPONSORS OF TCSD
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2013 will be the year of the powermeter. There are over a half dozen new companies (more to come) that are developing powermeters. Prices will be coming down and ease of installation will become easier and simpler. Power meters are still only a tool and one needs to know how to use and incorporate information collected into their specific training. Currently in the market? I would hold off for another six to eight months for the onslaught of options. In the meantime here are some benefits and drawbacks to consider when weighing the options if power training is right for you. BENEFITS OF POWER-BASED TRAINING 1. It eliminates guesswork from gauging exercise intensity. As the true and objective measure of how hard you are working, power output directly determines physiological and perceptual responses to exercise, and even those with exceptional “feel” are unlikely to judge their wattage any better than to within perhaps 10%, whereas a
powermeter is accurate to ±2% or less, allowing workouts (the training “dose”) to be more closely controlled. 2. Similarly, power-measuring systems allow the demands of racing to be quantified, using interpretive tools such as Normalized Power and Quadrant Analysis, which are covered in Part II of this guide. Once these demands are known, training programs can be more appropriately and more realistically constituted. 3. It allows fitness to be precisely quantified (including identification of strengths and weaknesses) and training regimes to be objectively evaluated. This requires that a training log of relevant workout data be faithfully maintained, so that performance can be tracked from month-to-month and year-to-year. 4. It allows training load to be more realistically assessed and effectively managed, again, with the analytical tools Training Stress Score (TSS) and Training Stress Balance (TSB) discussed in the second part of this guide. Training programs become less haphazard and the training progression
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package. continued on page 20
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can be carried out precisely, making peak performances easier to predict, while helping prevent overtraining and injury. 5. Powermeters have other uses, such as pacing during time trials and even breakaways in mass start races; aerodynamic testing; stationary trainer calibration; and possibly as an aid to dieting and weight control. Previously, aerodynamic drag could be accurately measured only in a wind tunnel, but under carefully controlled conditions, it may be possible to do this via field testing and analysis of power data. DRAWBACKS TO TRAINING BY POWER Still, any advocate of power-based training should have an appreciation of its limitations: 1. It appeals to the more analytical and technically-oriented. Not everyone is inclined, whether by background or temperament, to take a quantitative approach to training, furthermore, feedback during a ride or race may only serve as an unwelcome distraction, rather than provide valued information. 2. It lends itself to a structured program, while demanding discipline and patience. Use of a powermeter and a periodized training plan go hand-in-hand; for many, the planning, structure, analysis, and recordkeeping required by such a system are an added hassle in a sport that is time-intensive enough already, and exactly what they seek to escape through cycling, while its “training by the numbers” aspect seems mechanical, unimaginative, constraining, and slow to yield progress. Practical considerations, like job and family, may make it difficult or impossible to closely follow any plan, however well-conceived. 3. It is conducive to solitary training. The levels in a power-based training schema are referenced to “the athlete’s own unique (and current) ability,” which may mean training alone, at least during more intense and structured workouts. Again, this is directly contrary to one of the primary reasons why many riders are attracted to cycling in the first place, namely, the shared effort and companionship of training together. 4. Even the most affordable models are expensive. Cycling is a costly enough sport as it is, and many will simply not be able to justify the added expense of yet another “gadget.” Powermeters will probably never be priced comparably to HRMs, (update: they will in the next few years) and like any electronic device, they can malfunction and be unreliable. Still, they are less expensive than many of the latest exotic frames and crazy-light components which seem so ubiquitous, while arguably of much greater benefit. Article adapted and courtesy of Charles Howe’s booklet The Road
Cyclist’s Guide to Training by Power Part I: An Introduction.
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SPONSORS OF TCSD
RACE REPORT: Ironman Louisville to downtown Louisville. Did I mention I do not DEAN SPRAGUE Group: M45-49 Date: August 26, 2012 Location: Louisville, KY
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This report is not about how fast or how slow, it’s about what went wrong and how situations were overcome. Race day was on Sunday so I scheduled a Thursday evening arrival flight. Always arrive two to three full days before any long course event. This will give you time to acclimate to weather, collect your thoughts, drive/ride/swim parts of the course and become acquainted with the community you are visiting. My travels are for racing not vacations. To make a true vacation out of it, the more time you go before and after the more time you will have to enjoy new experiences. I put my Ritchey BreakAway bike together that evening in the rental car lot. There was plenty of room to lay items out and lots of light. I wanted to get my bike together so I would have a full day of expo and pre-race training and relaxing. After building up my bike and a food shopping spree at the local Walmart, I made it into town. The Louisville airport was a simple drive
stay in hotels/motels, the cars I rent are my bedroom, dining room and living room. I take advantage of local libraries for internet access, host hotel for relaxing in the lobby and staying cool/dry and collecting ice for the cooler, and bars/restaurants to catch up on sporting events on TV. IM Louisville is unique with it’s true downtown presence. Every street had parking meters or private parking lots. Only race day, Sunday, was going to be free - no need to feed the meters. Fortunately the private lot fee was only three to five dollars for the full day. I was able to find parking within a short walking distance to the host hotel and transition area. After a perfect night sleep, even with the humidity, I was fresh and ready to start the day. No need to wake up early for the expo opened at 9am, so I ended up showing up for packet pick-up around 10am. No lines and very smooth sailing thanks to the very well trained volunteers. After a quick tour of the expo and saying hello to a few of the exhibitors, it was time to get in touch with the outside world. I specifically planned not to do any running leading up to the race, just limited walking. I walked ten blocks or so to the Louisville’s public library and took advantage of one free hour
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of internet access. Before leaving San Diego I looked up directions to the library and Walmart and discovered them to be very easy and close to event central. I also purchased a prepaid envelope from the 4th Street post office to mail back home any unused CO2 cartridges. I had scheduled a 35 to 40 mile bike workout to consist of the first 15 miles of the
bike course and one lap of the run course. So, I was all geared up for my ride and grabbed my bike shoes... and low and behold I
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
noticed two left shoes. I have two pairs of the same kind and color shoes with different cleat/pedals. This is the fist time I have made such a blunder. I was kinda freaking out and thought to myself, Fu*%@k, I paid all this money and I won’t be able to race. My pedals are unique and I had no option but to find and buy new shoes, cleats and pedals, a non-planned expense, but what is one to do? Fortunately I noticed from the private parking lot where I had parked there was a huge painting/ billboard advertising a bike shop (Bike Couriers on Market Street) was right there. I actually visited them earlier in the day to grab some C02 cartridges as I wanted to support the
Two left shoes... proble m solved.
continued on page 22
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Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page. continued on page 23
WWW.TRICLUBSANDIEGO.ORG 21
RACE REPORT: IM Louisville, continued
w w .d e
SEPTEMBER 2012 22
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local economy vs the rodeo show bike shop retailer at the expo. I returned again but no such luck - no pedals or shoes but they gave me the address to another bike shop, On Your Left Cycles, a short distance away. It was only mid-day, so I was not pressed for time. I could have gone to the expo to find some shoes and pedals but I knew they would probably be the higher end variety, aka “high dollar”, and I was only going to use the shoes and pedals for six hours or less. I ended up doing an unplanned run workout. I made it to the recommended shop, only one and half miles away, to secure a pair of pedals but they did not have any shoes in my size. These guys recommended another bike shop, Parkside Bikes, further down the road and gave them a call to see if my required size was available - and the answer was “Yes”. So another mile and a half jog, with a detour to a different bike shop along the way. This shop had a descent pair of shoes in my size but was not the recommended store. So, I continued down the road until I reached the recommended shop. I noticed they stocked Giro shoes, I was thinking ”oh no, I am gonna spend about two hun” but fortunately they had an all velcro version (faster for transition) in the size and price that ended up being perfect. Pedals and shoes secured, I get to race, Yeh! Back at the nice and hot car, I discovered one flat tire. I knew the car was gonna heat up but I forgot to let some of the air out of the tire after putting the bike back into the car before heading off for my shoe/pedal adventure. Fortunately I planned ahead and packed several extra tubes. This was actually the second flat, the first one was from a slow leaking tube I noticed upon my first bike inspection earlier in the morning. Second flat fixed. Yeh, I get to race! With the new shoes and pedals, it was necessary to reset my saddle height and position the cleats properly. I finally headed off for my now to be shortened bike workout. I headed down to the swim exit and transition area making a few adjustments along the way. Things are looking up, but just as olved. blem s o r p . . I reached the transimp. continued on page 24 en cla tion area my seatpost Brok
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COACH’S CORNER: Packing List, continued Random Transition Bag Items 1 Bottle w/drink powder for pre-swim Extra tube(s) Flashlights/head lamp Chalk to mark your spot Wipes Toilet paper Post Race Shirt Shorts Sweat top and bottom Flip Flops Comfy shoes Hat Sunglasses Wipes Water ID Cash Deodorant Body spray Protein drink or food Post Bike Packing Check Bike tool bag Pedal Wrench Pedals
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Beauty Items Makeup Flat iron Dress Facewash Shampoo/Conditioner Shower gloves Toothbrush and paste Deodorant - What’s that? Perfume/body spray Tweezers Razor Lotion Moisturizer
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.
General Vacation/Road Trip Items Camera w/battery & or charger Lenses Swimsuit (normal regular person one) Flip-flops Allergy medication Cell phone w/charger GPS device for car Medical insurance card Laptop/iPad w/charger Walmat - Know where they are Bike store(s) - Know where they are Library - For internet access Grocery Store - Know where they are
Massage Envy of Point Loma 2560 Laning Rd., A103 Point Loma, CA 92106 (619) 222-0300 www.MessageEnvy.com Discount: Refer to Club’s website.
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
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RACE REPORT: IM Louisville, continued
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goes â&#x20AC;&#x153;popâ&#x20AC;?. â&#x20AC;&#x153;What the F?â&#x20AC;?, I ask myself and pedaled a few more strokes and then hop off to see what was up. Well... another strike! The saddle clamp system had cracked and I said â&#x20AC;&#x153;What the Fu*%@kâ&#x20AC;?... to myself. One would normally be sweating bullets by now and consider giving up, but I knew I had plenty of bike shops at my disposal, so I was able to stay calm and collected. I headed back to the car, loaded up the bike, again, let out some air and headed on a seatpost search, preferably a fast forward one to match my road to tri bike conversion. I paid another visit to my â&#x20AC;&#x153;localâ&#x20AC;? shop and they did not have any zero offset or fast forward posts. At this point I decided to shop the expo bike store, I noticed earlier there were several fast forward posts on display. So back to the expo I went. I found the necessary post and back to the car to install, fill the tires with air, and finally head off for that bike workout, bike inspection and fit tweaks. Hey, I still get to race! I sure hoped that was the last of my troubles for the day, I prayed. I ended off the day with the worst pre-race meal ever served for by an event of this caliber and statue. During my dayâ&#x20AC;&#x2122;s adventures I visited the Italian restaurants I came across and observed their menu and price for a basic spaghetti dinner. I returned to the cheapest and most casual location and ordered a single and a bit later a double serving of spaghetti to fulfill my carb requirements. The following day, Saturday, was the official swim practice. No problems here. I tried out my new SLS 3 speedsuit I purchased at the expo. The Ohio River temperature reading was 84 degrees, no wetsuits allowed when water temperature is this hot. After the swim, I headed back to car for a long nap. A few hours later, I was up for lunch to fuel up on the food items I purchased at Walmart upon arrival. I purchased a disposable cooler and ice to keep food items cool when traveling. No need to even spend five bucks at Subway this time. It was now time to get my transitions bags ready and take them and bike to the transition zone. Note: Give yourself plenty of time to prepare transition bags, double checking everything is in the proper bags. One does not want to be rushed or find out they are missing something come race morning and running around all skitzo. After racking my bike, I had to let some of the air out to avoid any overnight air expansion and any more flats. Easy enough process for the front tire but the inner valve core for the rear had become misaligned after I removed the valve extender, I could not get it back on properly to deflate the tube and take the tire off to fix. I thought, â&#x20AC;&#x153;Man, why is this happening, again!â&#x20AC;? Yes, I could have taken it to the bike aid tent for help, but Iâ&#x20AC;&#x2122;m a bike mechanic and should be able to figure things out. Patience is golden, it took quite a while but finally got it all fixed... I get to race, Yeh! There was still plenty of time and daylight left, so headed out to drive of the bike course and take mental notes of any â&#x20AC;&#x153;obstaclesâ&#x20AC;?, there were none. Game day, up at 4am. Geared up and a headed down to transicontinued on page 28
SEPTEMBER 2012 24
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NEW MEMBERS, cont. Shawn Harrison Heather Harrison John Hastie Brett Huntley Jenna Jay Brett Johnson Ryan Johnston Janice Jordan Anastasios Karnezis Jim Kelly Antonio Kinsey Amy Kriesel Joel Kuhn Brenda Lindloff Lindsey Logan Khien luong Jaime Maestro Savannah Makarowski Michael Mauger Traver Mayfield Christopher McCloskey Kiersten McCutchan Danielle McLaughlin Jeff Meshinsky Dominique Michaud Cody Morris Britta Mularski Daniele Pelessone Salvador Perches Michael Phillips Chris Pichardo Emmily Poole Joe Prior Richard Ricasata Gerianne Riggs Joe Rossettie Patrick Ryan Mindy Sam Christian Sanchez Chris Sandoval Amy Schwenck Thomas Scott continued on page 27
SEPTEMBER 2012 26
CONVERSATION: continued Craig: What do you do for a living? Ann: I assisted a wonderful woman as a swim buddy during her Encinitas race several years ago. After a few months, we ran into each other again and it was like a homecoming! After talking a bit, it was discovered she worked in an emergency room and she asked if I was interested in a job. I’ve now been an emergency room technician for over three years and it’s because of a relationship I made during a race. You never know who you’ll meet when you come out and play with the club! Craig: What are your future goals in triathlon? (Among other things, please mention Honolulu Marathon in December, half Ironman is on your bucket list, Xterra, San Diego Running Institute series – 5k, 10k, 15k, 1/2 marathon.) Ann: The Half Ironman is on my bucket list. Noooooo Ironman on the horizon, but I love watching it. I will be participating in the
Honolulu Marathon in December. I’m also finishing up the Dirt Devil Racing series which has been challenging and fun! Now that I’m finished with school, I’m ramping up my races so you’ll see me out there more often. There’s nothing better than getting out of the house and participating in activities with people who are supportive and positive. That’s what this club has given me and what I love to contribute back to it. Craig: Ann, thank you so much for sharing your story. We are so lucky to have you as a Race Director and mostly as a friend. Congratulations on finishing nursing school. If I get sick, I’m going to request you for my nurse. Good luck with the rest of your race schedule this year! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
One-Man Team, continued sun hover on the horizon for a few more minutes before we descended back to camp. Chuck and his family were leaving Saturday after lunch, so Friday’s race would be our last triathlon as a group. “We decided to call it the Cookieman,” Cody said. “We’ll double the dis-
tances, and then you’ll buy us cookies and soda as a treat.” I raised my eyebrows, but Chuck had already taken the bait. “We need an excuse for a Friday night party,” he said, “and I’ll buy the cookies and soda.”
The kids were exhausted when we left the lake Friday afternoon after the race, but they held us to our promise. After dinner, Chuck walked to the campground store to buy the treats. He should have returned within twenty minutes but he was away over an hour. He finally came back, saying he got into a long conversation with someone. “Everything is all set,” he said, pulling out two packages of cookies, a six-pack of soda, and a bottle of chilled wine from his knapsack. He held up the bottle towards me. “For our last night?” I nodded. We toasted to a great race and an excellent week of camping. On Saturday we watched Chuck and his kids dismantle their camp. We exchanged email addresses and agreed we should do this again, but our mood was somber. After they left, another group of campers took the site Chuck had occupied. We felt like they were intruders and didn’t really talk to them. By Sunday noon we were ready to go home, but I wasn’t ready to face the music with Gary. During the drive back I imagined various scenarios he’d offer me, ranging between anger, coldness, worry, and indifference. I prepared for each. My thoughts turned to the two weeks he’d be in Spain. Maybe I could rent a cabin by another lake for the kids and me. What’s happening to us? Separate vacations and then what? When we arrived home, Cody and Tammy nearly bounced off the walls telling Gary about our trip while I carried the gear inside. Gary seemed calm and interested—not one of the scenarios I had envisioned. I braced for a storm to follow.
Kids get ready for your
When the kids quieted down and started unpacking, Gary finally spoke to me alone. “Your friend Chuck called me Friday evening, and we had a long conversation. Cody gave him my number. Chuck told me all about your camping trip, what the kids were doing, and how much fun everyone was having.” I froze. This wasn’t on my list of possible scenarios. So that was the long conversation Chuck mentioned when he returned from buying cookies and soda. “He told me there would be time for ordinary triathlons when the kids left the nest, but now was the time for spontaneous adventures with them. He suggested we buy a pair of tandem bikes and throw the kids on the back seats. He told me not to make his mistake that broke up his family. At first my anger was like a tornado ready to touch down, but I began to realize what he said made sense.” I looked at him and simply blinked. I didn’t know what to say. He took me by the hand and led me into our office. His wall of fame was bare except for one picture of the two of us at a triathlon right after we married. “I want to fill the wall with pictures of family races as the kids grow up—photos of the four of us. What do you think?” He didn’t let me answer. “I’d like to take a family trip for two weeks in August. Going to Spain to race would have been selfish of me.” I mentioned my idea of renting a cabin. “Perfect.” He paused. “Do you want to invite
NEW MEMBERS, cont. Fontaine Shu Jennifer Simpson Lauren Smith Lorrie Snyder Mark Spencer Laura St. John Sabrina Swift Scott Tetzlaff James Thomas Alissa Thompson Brett Thompson Marcus Thorp Marc Ulrich Kurtis Waddell Paul Warner Misty Webster Hannah Wilder Todd Zagurski
continued on page 28
beach party
Our USA Triathlon Certified Coaches will prepare your child for everything they need to know and do for their Splash & Dash event.
San Diego Kids Splash &
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Date: Sept. 15, 2012, 3-5pm Check in: 2:45pm. Bring photo ID & Youth USAT Membership Card Location: South Shores Park, Mission Bay, San Diego Registration: Register by September 12, use http://tiny.cc/yx6agw HedchdgZY Wn
WWW.TRICLUBSANDIEGO.ORG 27
One-Man Team, continued Chuck and his kids to meet there?” I raised my eyebrows. “Why? So you can see if he’s putting moves on me?” He wrapped his arm around my shoulders and squeezed. “No, so I can see who I might have become if I had remained a oneman team.”
RACE REPORT: IM Louisville, continued
c. tr eats men and w omen of all P Paul aul G Gamache, amache, L.A L.Ac. treats women omplaints, and is one of fo or a variety variety of ccomplaints, ages for acupunc turists tha egularly tr few e acupuncturists acu eats only a few thatt rregularly treats children, gently gently and effectively. eff ffe ectively. children,
Get Get back to to Training Training Get Get back to to Living Acupuncture Acupuncture ART ) Active e echniques ((ART) Active Release Release TTechniques edicine Medicine TTraditional raditional Chinese M omuscular FFacilitation acilitation Proprioceptive Neuromuscular Proprioceptive Neur Exercises Rehabilitative Rehabilitative Exercises Correction Therapy Therapy Postural Postural Correction Herbal Medicine Medicine Herbal Nutritional Support Support Nutritional
tion to fill tires and water bottles. So I look for my bike where I racked it, the day before, turned out I racked it in space 2464, my bib number was 2646. I discovered someone had take my bike to the proper spot... Yeh, I get to race! Then head of to the swim start, ended up being a 40 minute walk, not just to the start line but to the end of the line of athletes. The swim here is a TT style, your start is when you jump in the water one after another. I started 28 minutes after the first swimmer and my guess was one thousandth athlete later. After a “slow” swim and transition it was bike time. The first thing I noticed was the saddle felt low even though it felt great during my previous day’s test/warm up ride. Guess my race day power and aggressive riding position changed things up a bit. I wanted to stop and raise the saddle but that would have added time I could not afford to waste. I ended up forcing myself to sit off the back of the saddle to achieve the proper saddle height and was continously push myself back into position. It ended not being an issue, I finished up with my third fastest iron distance bike split of the 26 I have raced. All said and done, I had a great time and race experience. Yeh, I did race! It was not my best or worst, many roadblocks but all were overcome. Be patient, be prepared, and stay calm. This is definitely a race I would like to do again, but with the proper training and without so many obstacles.
ARTICLES WANTED! Share your race report or adventure.
7855 Fay Avenue Ste 290 La Jolla CA 92037
SEPTEMBER 2012 28
We are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
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SEPTEMBER 2012 30
Dive vin. ve
Evolve your training with the GPS-enabled Forerunner® 910XT. It’s the only all-in-one device that provides detailed swim metrics and tracks distance, pace and heart rate1 for cycling and running. Records distance, efficiency, stroke type and count
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NASDAQ GRMN 1
©2012 Garmin Ltd. or its subsidiaries Although heart rate monitor may be worn in water, it will not transmit heart rate data while in water.
WWW.TRICLUBSANDIEGO.ORG
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED