INSIDE THIS ISSUE
SEPTEMBER 2013
Allez! Allez! 1 TCSD Contacts 4 Board Members 4 Weekly Workout Calendar 5 New Members 5
TRIATHLON CLUB OF SAN DIEGO
TCSD: On The Podium TCSD Conversation Member Profile Gear Check Coach’s Corner: Swim Speed
6 7 10 12 15
Question of the Month From the Couch
TriNews
! o G ! o G
SEPTEMBER CLUB MEETING TBD Refer to the Club’s website for complete/updated information.
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mentioning that 2013 would be the 100th edition of the Tour. I decided that this would be a fun, once in a lifetime opportunity to go over, see this beautiful scenery in person, and do some cycling. Jim, my saner half, wasn’t quite convinced that it would actually be “fun” to cycle up the A l p s . Eventually he agreed and we signed up with a tour c o m p a ny, Adventure Travel Group (ATG). Our tour was eleven days, eight of those cycling in the Alps, with an Top of Mont Ventoux extension to Paris to see the finish. We’d also see two days, and are so bored mountaintop stages and one stage start. Serious (for us) training ensued. Over the next and/or drunk, they’ll cheer for seven months, we conquered Mt. Palomar, Mt. anybody who’s riding a bike. My husband and I have been watching the Laguna, Great Western, Couser Canyon, Torrey Tour for a few years now – we’ve always enjoyed repeats, and so on. We were climbing maniacs. the amazing scenery and the drama in the pelo- We were fortunate to have several friends do our ton, even though Phil Liggett’s voice often lulls crazy rides with us. We started going to Rehab me to sleep. Last year, the announcers kept continued on page 16
That’s the chant I heard repeatedly as I cycled up storied climbs like Mont Ventoux and l’Alpe d’Huez this July in the south of France. You’ve all seen the Tour de France on TV and the thousands of cycling fans who line the mounBy B tain stages etsy Hunt cheering on the ingd on professionals. What you may not realize is that most of those folks have been camping there f o r
Alle z!
Alle z!
SEPTEMBER 2013 2
SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Sunday September 8th, 4pm Please join us for a long standing Tri Club tradition of the Del Mar Powerhouse Concerts! Musical line up: http://tiny.cc/yhnixw This last concert of the season starts at 4pm, but half the fun is the picnicking before. A Tri Club flag will be set up from 3 to 4pm so you can easily find the group. Bring blankets, picnics, wine, beer, etc., Come out for a great time with your fellow members! Location: Del Mar Powerhouse Park 1600 Coast Blvd Del Mar, CA map: http://tiny.cc/qfnixw Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Check TCSD workout calendar
Thursday September 12th, 6pm
Tuesday September 24th, 6pm
Are you interested in learning more about the Tri Club of San Diego? This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. Gordon will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc Contact: Gordon Clark, sharksurfdude@aol.com
Location: HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 map: http://tiny.cc/zc5w1w Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 http://tinyurl.com/4kdk28t Contact: Questions/comments addressed to coaches@triclubsandiego.org
TRIATHLON Fiesta Island. Set up begins at 5:30am. Race at 7am. Event Distance: S: 750, B: 12m and R: 4m. October 19th and November 23rd ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS President
Steven Banister
sbanister@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
Vice President
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers: Betsy Huntingdon, MJ Gasik, Sheila Taormina, and Craig Zelent
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
ITU-San Diego Volunteer Director
Deborah Jones
debtriestri@yahoo.com
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Race Director
Sean Collins
seanmikecollins@gmail.com
Ironman Coaches
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
Trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer)
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, UCSD (Fall/Winter)
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
SEPTEMBER 2013 4
(908) 247-1145
(858) 270-1605
(858) 717-1114
(619) 867-2784
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Ed Ainscow Soozan Alcaraz Tricia Armstrong Sarah Azoubel-Lima
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Coralie Bordes Nicole Boroumand
Monday
Laura Brodfuehrer
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Maya Bryson Scott Case Jacob Centeno •
Fee based.
Tuesday
David Clark
6:00 AM Ocean Swim
•
Matt Coleman
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
Frank Colson •
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
6:00 AM Ocean Swim, advanced/expert swimmers
•
Kristina Eastham
Paulo Gandra
Location: UCSD Track.
Track workout
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
Justin Feria
Location: La Jolla Cove.
5:45 PM
•
•
Derek Gonzales
Location: Tamarack Beach. •
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Michael Greene Jay Haase Michelle Ialeggio
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Jaleh Iranpour
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride Beginner Open Water Swim
•
•
Susan Johns-Valentino
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Jenna Kiely Austin Kirkland Simon Knee
6:30 AM First light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Amy Lang
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Micah Letts
Location: La Jolla Cove.
David Levy
Saturday
Chad Lund
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Sunday 2:30 PM
Tim Durkin Bruce Essenburg
Wednesday
5:45 PM
Mercedes Chisholm
Jennifer Mackie Grayson Marble Keith McConnell
Youth Triathlon Workout
•
Location: various
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org.
Peter Mikolajewski Billy Monahan Stephen Moreland continued on page 19
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD MULTISPORT
TCSD: On the Podium Solana Beach Triathlon & Duathlon San Diego, CA July 28, 2013 Triathlon
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio Wes (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories. continued on page 7
Corey Bean Matt Berrens matthew focht Todd Duell Heather Richards Abigail OLeary Xanthe Belsky ryan reede Daniel Fennell Gregory Burow Humberto Rivera Thomas Ryan Bill Dusting James Carbary Jacque Harvey Robert Palmatier William Haines Jr. Leslie Zhang Olivia Wade Veronika Divis Taylor Reed Lauren Stainback Janis Intoy Katherine Gunsur Kirsty Miller Hopkins Christine Gould Susan Grant Legacki Carol Gasaway Jessica Schenkhuizen Diane Camet Linda Medina Kristi Douglas Felecia Walker Nannette Mereles Stacy Sauls Bonnie Hammer Sally Beasecker Kathryn Mack-Burton
Division M Military M Military Clyd Clyd Master Athena Athena Ath Master M16-19 M16-19 M16-19 M20-24 M40-44 M50-54 M60-64 M65-69 M75-79 M75-79 F12-15 F12-15 F12-15 F16-19 F16-19 F20-24 F25-29 F30-34 F30-34 F30-34 F35-39 F35-39 F40-44 F40-44 F40-44 F45-49 F50-54 F50-54 F50-54 F55-59 F60-64
AG Rank 1st 2nd 1st 1st 1st 3rd 1st 1st 2nd 3rd 3rd 1st 1st 3rd 1st 1st 2nd 1st 2nd 3rd 1st 2nd 2nd 2nd 1st 2nd 3rd 1st 3rd 1st 2nd 3rd 1st 1st 2nd 3rd 2nd 3rd
Duathlon
Division
AG Rank
Bryan Hill Michael Stange Dean Sprague Les Shibata Barnette Robert Hubbard Gerry Forman Bill Bell Chelsea VanCott Dara Ditsworth Elaine Gower
M35-39 M40-44 M50-54 M55-59 M55-59 M70-74 M70-74 M80-99 F20-24 F30-34 F50-54
3rd 2nd 1st 1st 2nd 1st 2nd 2nd 1st 1st 3rd
Semper Tri / Devil Dog Duathlon Camp Pendleton August 3 , 2013 Triathlon Shaunna Agalzoff Katie Araujo Stephen Bannister Erin Young Kimberly Johnson Matt Berrens DeeAnn Smith John Healy Thomas Ryan Rana kennedy Bradley Tuck Mark Bauckman Tony Berg John Healy William Haines
Division F18-24 Mil F25-29 M30-34 F35-39 F35-39 Mil M35-39 Mil F40-44 M40-44 M40-44 F45-49 M50-54 M50-99 M60-64 M65-69 M70-99
AG Rank 2nd 2nd 2nd 1st 1st 1st 2nd 1st 3rd 3rd 1st 1st 2nd 3rd 2nd
Duathlon Victor Tello Brian O’Mara Jason Matzen John Healy Jon Davis Thomas Ryan Stephen Thunder Russell Avery Bradley Tuck John Healy Sr. William Haines Jr. Bill Bell
Division M30-34 M35-39 M35-39 M40-44 M40-44 M40-44 M45-49 M50-54 M50-54 M65-74 M75-89 M90-99
AG Rank 3rd 1st 3rd 1st 2nd 3rd 2nd 2nd 3rd 1st 1st 1st
continued on page 13
SEPTEMBER 2013 6
TCSD CONVERSATION WITH: By Craig Zelent
”
Debbie Wittich
“
This month I had the pleasure of talking triathlon with Debbie Wittich, the TCSD Expo Coordinator. Debbie does a great job of helping the TCSD put its best foot forward at all the local expos. That initial contact is often the critical step in attracting new members. I’m certain you will enjoy getting to know this special lady. Craig: What was your athletic background before triathlon?. Debbie: Well for starters, I NEVER imagined I would get into triathlon when I was a runner! As for running, it started in grade school, my mom was a coach and it did not involve a ball. For those of you who know me, I am not the most coordinated individual. Running always appealed to me because it was just you and the road, track, or trail and it did not take a lot of expensive equipment either. I carried my enjoyment of running into high school where I focused mainly on mid-distance races (800meter individual and relay). Around my junior year I called it quits – wanted to get a job Debbie in her elem ent, outd oors. and start saving for college since I knew a run- well ning scholarship wasn’t in my future. It was not as made some new until after college did I take the sport back up TriClub friends I decided getting a TCSD memberwith a New Year’s resolution to run the 2009 San ship was a good idea…. And forked over the Diego Rock ‘n Roll Marathon. After the marathon money to Moment Cycle Sport to get a sweet I was wrangled into an adventure relay (i.e.: new road bike (to this day the most expensive RAGNAR) and the running bug has slowly made purchase I have made… and totally worth it, I a comeback since. LOVE my bike!). Once I had a bike and my running feet back I took advantage of TCSD’s beginHow did you happen to become a triathlete? ner swim workouts at Glorietta Bay where Ian Debbie: The journey to triathlon happened after Kelly finally got that light bulb to go off in my my inaugural adventure relay when one of my head and swimming made a bit more sense. Then teammates told me “that I was pretty strong” it was all peer pressure… to do the beginner Tri and should consider stepping it up a notch. That in June 2011… and I did, and officially became person was none other than Joe Taormino, a fan of the recreational triathlon!! TCSD’s Cove Potluck Coordinator. After Joe's vouch of confidence, as he was and is quite a What were your first triathlon experiences strong and speedy individual, I began attending like? Jim Vance's Wednesday night track workouts. Debbie: My first unofficial race was the TCSD When I saw that I really did have some speed as continued on page 8
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued
APPAREL & EQUIPMENT
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-25% discount, see TCSD Member Discount web page.
Garmin www.garmin.com
LifeProof www.LifeProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Beginner Race in June 2011 and it was an amazing experience. Had it not gone so well, I don’t know if I would be here giving this interview today! The race was a true beginner event. The goal was to show us newbies a great time in a safe environment and TCSD nailed it. It was truly a fun day and the breakfast by Dawn after really blew my mind…. All of this awesomeness for one low yearly membership. The Mission Bay Triathlon, in October 2011, was a whole other story… It was my first “real” triathlon, I could not believe it was really happening and, of course, there was some friendly competition thrown in there to get the nerves going. I had to beat one of my friend’s new tri buddies, he was a guy too, so my pride and girl-power were Top of the podi um at SuperFro on the line! The race was an in-water g with TCSD-er Tina Valle. start which made for some very awkward float- nity…. ing poses and then the short swim seemed to Oh, and did I mention I beat my male friend! last an eternity. However, once that race passed What makes the TCSD Beginner Races so the buoys was over it was game-time and very, cool? very fun. While this race did not have the safeDebbie: Ahh the beginner race! The TCSD ty and comfort of the Beginner Race it still posBeginner Race is so cool because it is one of sessed the friendly and supportive atmosphere the only races that is solely focused on getting that I have found defines the triathlon communew folks excited about triathlon. A lot of
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
"IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 12
of long term or new injuries.
")+2!- 9/'! New students, please arrive at leaset 15 minutes early for registration and orientation.
www.BikramYogaRB.com
SEPTEMBER 2013 8
2ANCHO "ERNARDO
16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
SPONSORS OF TCSD
sprints may tout that they are great for beginners and provide a short manageable distance, but they do not provide the genuine desire to share a beloved activity with you… and that’s what the TCSD beginner race volunteers do. The race was safe (lots of swim buddies and course volunteers), perfect beginner distance, lots of transition space, and loads of friendly faces. Oh, and I think I already mentioned this, but the breakfast was phenomenal!!
I heard you raced Superfrog last year for your first Half Ironman. How did that go for you? Debbie: I did choose Superfrog to be my first ever 70.3! They had an awesome deal come out where you could register for $112, which is a steal for a race of that distance. More importantly the proceeds go to a great cause and having worked closely with the Navy for the last five years I believe in what they are doing with money from races like this. 2012 was a big race year for me; I managed to do some form of triathlon almost once a month in the heat of the season. The culmination was Superfrog. I spent a lot of time biking up and down the Strand with brick runs along the bike path by the golf course. I never went overboard with training and to be honest lacked a real plan… just get those three important activities in whenever I could during the week and never miss a long bike/run brick on Saturday morning. When race day came I was amped. I scored some free gear while working the expo the day before which to me, was a good omen haha. Additionally I was racing along with some of my closet friends and knew the course intimately at this point. Despite a harried swim, I managed to finish in 5:12, accomplishing my goal of sub-six hours. I finished first in my Age Group and couldn’t believe it. With this goal complete, it begged the question of what’s next? Therefore, I have taken a vow to accomplish a Full Ironman before or for my 30th birthday… I have a solid 2.5 years to train at this point, I think I can get a plan together… any takers for coaching?!
What is the craziest thing you have done in a race? Debbie: I pride myself on not taking racing too seriously; it should be fun… after all why would I spend so much time doing this? I love taking the time to really experience an event… the sights, sounds, and people! This past May I had an awesome opportunity to
partake in one of triathlons most iconic races… Wildflower! I chose to do the race as a relay so I could race with one of my first college friends Jenna Jay and my main man John Aspinall, who is the volunteer editor of the TCSD newsletter, TriNews. Jenna was our swimmer and John rogered up to do the grueling bike course… which left me with the run! Long story short, I had one unbreakable rule from my teammates for completing my leg of the race… ensure I do the infamous beer bong. Well not only did I
WHEN: WHERE:
continued on page 10
Sunday, September 15, 2013 11:00 am – 3:00 pm Road Runner Sports Parking Lot 5553 Copley Drive, San Diego, CA 92111
« Do you have drawers, boxes, piles, and garages full of old or gently used tri gear? « Have you tried to sell your stuff at a garage sale, classifieds, or Craig’s List with little success? Now you can sell, buy, or make an exchange at the upcoming Tri Club Swap Meet on September 15th. This unique event is open to Tri Club members and sponsors and 100% of the proceeds will go to TCSD Cares, the Tri Club’s non-profit giving arm. TCSD Cares supports athletes with special needs in the California community through grants, gifts, or other resources. Cost to reserve a space: $10 – for Tri Club Members | $25 – for Tri Club Sponsors (Six foot tables provided on a first come, first served basis, or bring your own table.)
If you are only in the market to shop for gear at the Swap Meet, no worries – it’s FREE! To reserve your space please contact Victoria Rice: v_a_rice@yahoo.com or 619-850-4427 for texting. Or, register online at: http://bit.ly/12Y0ZFp
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE JEFFREY KREBS Nickname: Jeff (and use pseudonym Jay Scott on facebook to prevent my patients from trying to friend me) Website: www.jeffreykrebs.com Member since: April 2013
do a beer bong, I also enjoyed some fine salty bacon, high fives from some naked dudes, as well as fist pumping with a bunch of Cal-Poly’s finest. Hands down the most fun and wildest experience I had during a race to date…. It made every hot and hilly mile very worth it!
great way to interact with fellow club members, meet many new triathletes, find training partners, and meet great local race directors. No
John is definitely a lucky man! What volunteer jobs have you done for the TCSD? Debbie: It’s amazing to me
Age Group: M50-54 Status: Married. Occupation: Physician - internal medicine, actor and producer. Owner, Atomic Phizz Production. Favorite local restaurant: Oceanaire (downtown, san diego) When not training, I enjoy: Acting, producing film and cooking. Before I became a triathlete I was: Former high level competitive figure skater then cyclist Who or what inspired you to start triathlons? I have participated for several years in the cycling events put on by the Challenged Athletes Foundation (including Million Dollar Challenge ride for three years in a row) and really wanted to do the SD Triathlon Challenge in October. My first triathlon: 2013 ITU World Triathlon, Olympic distance. Only two and a half months after learning how to swim. Pre and/or Post event ritual: Singing songs to myself to get into a rhythm and relax. Favorite event/tri: Since I am new to tri, I have to say SD ITU World, continued on page 11
SEPTEMBER 2013 10
that a club of this size is completely volunteer run, it’s truly impressive! Due to my firm belief in the greatness of this club I wanted to get involved myself! It Wildflower relay with Jenna Jay (L ) and John As started with simply getpinall (R). ting to events early and helping set-up as well matter what you are into, as staying a few minutes after and tearing volunteering at an event, any kind of event, some stuff down. Then I began attending will make your day! TCSD rocks and it feels expos and loved meeting new people and good to know that you are, in your own way, recruiting new club members! After some time lending a hand to make our club the best and getting to know people around the club I was biggest in the world! offered a paid position with TriRock to be a Grassroots Marketing Ambassador. Working as What is your favorite benefit of TCSD meman ambassador also gave me the opportunity bership? to attend some Triathlon 101 meetings where Debbie: Besides epic food and aquathlons, my I could share my war stories of what it was favorite benefit of membership has been the like getting into the sport. It also coincided ability to meet people and build amazing with the Expo Coordinator stepping down and friendships over the last few years. I really needing a back-fill… I knew I had found my appreciate all the hard work and support the folks around here put into making you feel TCSD volunteer niche! What is the best part of your volunteer role welcome and showing you the ropes… and they are pretty darn fun to go out and have a for the TCSD? beer with. My non-TCSD friends often times Debbie: I mentioned at the beginning of this think triathlon is a cult with how excited I interview that I ran throughout high school. would get talking about all the wacky stuff One of my biggest pet peeves was how comyou get into during training and racing and petitive it was and how anti-social our coach post-race shenanigans, but then they come was. I can’t tell you the number of times I was check it out… and inevitably jump on the told “Deborah, this is a race, not a social bandwagon. So cheers to all of you, you know event!” Well the main reason why I love my who you are, that made getting a club memvolunteer role with TCSD is that it is social! bership worth way more than $75. TCSD is a great network of people and the more people you get to know the more incred- How do you balance training for triathlons, ible things you learn. Working an Expo is a coordinating the expos, leading a social life
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MEMBER PROFILE, continued but I have several more planned this year, so that may change. Favorite segment (swim, bike or run): I love the swim and run but biking to me is like slipping on my favorite slippers and settling into my easy chair. As a long time cyclist, I am so very comfortable in the saddle! PR/Best race (or any split time): Don’t have a lot to draw on yet so I would post any stats here.
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with triathletes and non-triathletes along with paying the bills? Debbie: Now this, this is the stuff you can’t train for… no amount of yoga or rock climbing will give you the TCSD bo oth at the SD International Triahtlon.
Call or email today to set up your Session.
balance you need for this haha. However, there are a few ways… number one and two - being flexible and enjoying yourself. I am pretty lucky to work at a great company that has afforded me a flexible work schedule. Client Solution Architects recently made me an internal recruiter too, which I can thank my expo experience for! There is no sense in doing something you don’t love and I love the challenge of spending the night out with friends and then having to hammer out a run or a bike a few short hours later…. It sounds painful, but it really makes racing feel that much easier (and drinking a lot of water helps too) haha. To sum up the question, I have fun with it and I have a great network of TCSD volunteers that have made expos a breeze… This year has been very busy and without them, we, TCSD, would not be able to have a robust appearance
This year’s athletic goal: Complete SD Tri Classic well in order to prepare me for Oceanside 70.3 in March of 2014. Can’t race without: My prescription glasses. Most embarrassing or disastrous moment: I suppose it has to be peeling off my wetsuit after a training swim in the bay and peeling my speedo off with it. Who knew that Tri-Glide works so well?! Yikes! I have ordered a TCSD tri kit so that should never be a problem again! You live and your learn I always say! My equipment: Wetsuit: Xterra Bike: Scott Foil 15 w/di2 ultegra and Zipp 404s Shoe: Brooks Equipment wish list: Cervelo P5 (but only when I feel I deserve it) and tri cycling shoes. Best advice: Triathlons should be, above all else, fun! Nothing else matters. Favorite Thing(s) About TCSD: Hands down it is the wonderfully supportive people.
continued on page 21
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Speedplay (800) 468-6694 www.speedplay.com/
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
Xterra Wetsuits (858) 565-9500 www.xterrawetsuits.com
Gear Check: Finding The Right Saddle Your nether-regions are not for sitting on. Your feet are for standing on, your legs are for walking on, and your bum is for attaching your legs to your body. As cyclists, we are still going to sit on them, so below are the factors that make your seat into a little cloud instead of a bed of nails. If you are having a problem with your saddle, it is probably going to be numbness or saddle sores. Numbness occurs when the nerve is not transmitting informa-
tion. This can be a result of too much pressure being applied to that nerve. It’s duration is proportional to the injury. i.e. It should resolve shortly after you get off your bike. Saddle sores occur when the skin is sliding across the seat too much. This is why we use small uncomfortable looking saddles instead of big plush ones. These may occur in a regular spot which is a possible indicator of poor cycling technique or a cycle fit problem. Let’s divide the forces acting on your bum into those that occur on your seat, and those that occur throughout the rest of your body, but effect the seat.
Factors To Do With Your Seat XLab (760) 735-3215 www.xlab-usa.com
Zoggs Goggles Zoggsusa.com continued on page 13
Saddle width The best place for your weight to be is on your ‘sit bones’ – two boney lumps where your hamstrings attach. These can be close together or further apart, depending on the size and shape of your pelvis. A lot of saddle manufacturers list a width (eg 125mm-145+mm) that should reflect the distance between your sit bones. Specialized have thrown a lot of energy into this and at the right shops you can sit on the ‘arse-o-meter’ (may not be its real name) and work out the measurement of your own anatomy.
This is important because if you have a wide gap and a narrow seat, all the pressure is going on… parts that can go numb easily. The opposite combination, a narrow pelvis and a wide seat would mean that your legs rub the saddle and that may give you saddle sores. So the whole ‘bike fit is important’ rhetoric may have something to it…
Saddle Shape Saddles With a Cut-Out A cut out in your saddle means that there are some areas of low or no pressure and some areas of high pressure. What makes a seat comfortable usually is a low average pressure through-out the seat. Therefore the areas of high pressure may become an issue. Cut-outs may help eliminate some of this hi-pressure contact but also may introduce others. When it rains, you may get water right up your ringer straight away. At least with a full saddle you can imagine there is a little warm dry patch somewhere there, and keep it that way until you get home. Saddles Without A Nose Every decade or so someone produces a seat without a nose – basically two pads to put your sit bones on. This would work if we rode stationary bikes, but the reality is that we use the front of the seat for balance and control of the bike. There may be reduced pressure, but you’d probably fall off them, which is why we don’t see more of them for roadies. For (male) triathlete and their rotated hip position, a no-nose allows the rider to maintain a very aero position (low back and closed hip angles) without smashing sensitive items. Factors “Other Than Your Seat” If your seat height is too high and you are continued on page 14
SEPTEMBER 2013 12
TCSD: On the Podium, continued Du, continued Heather Alcorn Katie Araujo Susan Legacki Ann Marie Manfreda Felecia Walker Heather Schafer Barbara Sullivan
Division F20-24 F25-29 F30-34 F30-34 F45-49 F50-54 F55-59
AG Rank 2nd 1st 2nd 3rd 1st 2nd 1st
Chula Vista Challenge Triathlon Chula Vista, CA August 11, 2013 Tri Anders Aannestad David Espiritu Xanthe Belsky Kurt Talke Tero Setola Michael Morgan
Division Clyd Master Clyd Master Athe Master M25-29 M30-34 M40-44
AG Rank 1st 2nd 1st 1st 1st 1st
Tri Michael Morgan William Blore Bill Dusting Dan Redfern Scott Hutchings Daniele Pelessone Robert Rosen Natalie Stiffler Bessy Leszczynski Ann Marie Manfreda Kelly Szklany Fernanda Gandara Diane Camet Gina Sample Vickie Alexander Janet Gloven Debbie Kinsinger
Division M40-44 M45-49 M50-54 M55-59 M60-64 M60-64 M60-64 F25-29 F25-29 F30-34 F30-34 F35-39 F40-44 F50-54 F55-59 F55-59 F55-59
AG Rank 1st 3rd 1st 2nd 1st 2nd 3rd 1st 2nd 1st 3rd 3rd 1st 1st 1st 2nd 3rd
Duathlon Jason Karavidas
Division Overall
AG Rank 2nd
SPONSORS OF TCSD
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
continued on page 15
WWW.TRICLUBSANDIEGO.ORG 13
Gear Check, continued
treats men and w omen of all P Paul aul Gamache, Gamache, L.Ac. L.Ac. treats women complaints, and is one of ages for fo or a variety variety of complaints, ew acupunc turists that that regularly regularly treats only a ffew e acupuncturists acu treats children, gently gently and eff ffe ectively. children, effectively.
G Get et back tto oT Training raining G Get et back tto o Living Acupuncture Acupuncture Active Release elease Techniques Te echniques (ART) (ART ) A ctive R edicine Medicine TTraditional raditional Chinese M Neuromuscular Facilitation Facilitation Proprioceptive P roprioceptive Neuromuscular Exercises Rehabilitative R ehabilitative Exercises orrection Therapy Therapy Postural Correction P ostural C Herbal Medicine Medicine Herbal Nutritional Support Support Nutritional
using clipless pedals, you are effectively pushing the seat into your nether-regions. Your seat might be fantastic, but the increase in pressure could give you numbness and saddle sores (as you try to reach down to the pedal on each pedal stroke). In the same manner, if your handlebars are too low, you increase the pressure on your saddle by sort of falling forward off the seat. If you have good pedaling technique you will be smoothly applying pressure through the pedals through most of the pedal stroke. Your body is like a coiled spring attached at the pedals through to the handlebars. You should have a low average pressure throughout the surface of the seat. It helps tremendously if you have long, strong hamstrings, so start stretching! Opposite to the above is to sit on a bike seat like a bar stool with all your weight on your bum with your legs hanging out beneath you. There are obviously going to be problems. You will effectively be sitting like this if your cycling technique is terrible. In summary, at minimum a saddle should be the width of your sit bones. It’s also helpful to have long and strong hamstrings and a flexible lower back. A proper bike fit can also solve many saddle issues. After that, it’s time to start exploring alternative saddle options. Every athlete has their own pain tolerance (truthfully there should be NO pain) and definition of comfort, so it may take a while to find that perfect saddle. Original article reprinted courtesy of cyclingtips.com.au has been slightly updated and modified.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. 7855 Fay Avenue Ste 290 La Jolla CA 92037
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
SEPTEMBER 2013 14
COACH’S CORNER: Swim Speed Workouts This is Sheila’s final installment from her Swim Speed Workouts exclusively reprinted for TCSD, with permission of VeloPress. Note about workouts: Beginners should feel free to cut down the number of reps within each set to match their current level of training. The goal for all swimmers is to build fitness by churning out more yards/meters than a typical workout.
WORKOUT 2-1 PURPOSE: Strength for the high-elbow catch and strong kicking to train the core. If necessary, see swimspeedsecrets.com to find videos of each drill. WARM-UP ■ 3 x 150 easy @ 2:30, 3:00, 3:30, or 4:00 (Choose interval for 0:15-25 rest) ■ 50 swim/25 horizontal scull drill / 50 swim / 25 streamline kick on your back DRILL SET ■ 8 x 50 moderate @ 1:00, 1:15, 1:30, or 1:45 (Choose interval for 0:15-30 rest) Do these in 2 rounds: 50 one-arm with kickboard drill (right arm) 50 one-arm with kickboard drill (left arm) 50 one-arm with kickboard drill (25 right / 25 left) 50 swim concentrating on high-elbow catch, especially that the upper arm arcs slightly out as you gradually direct your forearm down
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MAIN SET 2x ■ 4 x 75 free mod/fast @ 1:00, 1:15, 1:30, or 1:45 (Choose tight interval for no more than 0:10 rest). Keep strong on this as you might be tired from the drill set. ■ 2 x 50 easy @ 1:00, 1:15, 1:30, or 1:45 (Choose interval for 0:15-30 rest) ■ 25 Tarzan drill / 25 easy ■ 4 x 25 kick with board fast @ 0:40, 0:50, 1:00, or 1:10 (Choose interval for 0:1525 rest). Yes, this should hurt—go go go! ■ 100 easy with 1:00 rest. BONUS SET ■ 6 x 100 pull with buoy @ 1:50, 2:05, 2:20, or 2:40 (Choose interval for 0:10-20 rest). ■ 25 moderate catch-up drill / 75 build to 9095% effort. ■ Use a buoy for both the catch-up drill and the build.
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.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com
WARM-DOWN SET ■ 100 easy TUBING SET ■ 4-6 x 0:30 full pulls with 1:00 rest Free or fly, your choice TOTAL 2150 (2750 with bonus set) + tubing. Republished with permission of VeloPress from Swim Speed Workouts for Swimmers and Triathletes: The Breakout Plan for Your Fastest Freestyle by Sheila Taormina, four-time Olympian, gold medalist, and ITU world champion. Drill videos available for viewing at www.swimspeedsecrets.com.
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
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continued on page 16
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SPONSORS OF TCSD
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
NUTRITION
FRS healthy energy Contact: Jay Lewis www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Allez! Allez!, continued United’s tri-strength class, spin classes at our most of the trip. On the bright side, it was very local gym, I subscribed to Velo magazine, and cool to tackle this we even took a French class. By June, we were feeling ready. Our climbing legs had gotten much stronger, Jim lost some weight, and we were really looking forward to the challenge of tackling the Alps. We arrived in huge, iconic, beauProvence a few 8 feet! 66 8, ’s at th – r tiful mountain with days early to do l du Galibie at the top of Co hundreds of other cyclists and thousands of some touring and ATG girls to get over the jet lag before meeting up with spectators. One of the neatest things about this the ATG tour group at the Marseilles airport. The trip was experiencing the cycling culture in group consisted of six Australians, two France – they love their cycling! And, a lot of Canadians, and seven others from the US. I tried French people ride, so when they drive, they’re out my rental bike for the first time at our hotel much more respectful to cyclists. The next day in Fontaine de Vaucluse, and immediately began was the actual Tour stage on Ventoux. We found to wonder if I’d made a mistake in not bringing a café a couple miles up the mountain and setmy own. Our first ride was up Mont Ventoux – tled in to wait. First, the publicity caravan 85 miles, 8000+ feet of climbing. Oh. Mon. comes by about an hour before the riders. This Dieu. And yes, it was a HUGE mistake not to is a long parade of sometimes bizarre floats, bring my bike. My rental did not fit me well and motorcycles, and cars from all of the Tour sponI ended up with a lot of back pain throughout sors. They drive the entire Tour route every day.
ARTICLES WANTED! W
e 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 find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 15th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the
Power Bar www.PowerBar.com
publisher or editor for complete details. See page four for contact info. continued on page 17
SEPTEMBER 2013 16
Share your race report or adventure.
Energetic passengers dance to blasting Europop they are?? and throw swag like t-shirts, hats, trinkets, and We then transferred to our hotel at the base candy at the crowd. But this parade is com- of l’Alpe d’Huez and did a short ride to loosen pletely different from the typical July 4th pro- up after the four hour bus ride. Day four of ridcession we see here. This ing was the infamous l’Alpe d’Huez and the Top of the Col du Ga lib ie is the fastest, most danCol de Sarenne. If you watched this stage of r. gerous parade ever. These the Tour, you saw the riders vehicles are literally descend down whizzing by at 30mph, the backside of blaring their horns, l’Alpe d’Huez for through massive the first time throngs of people who ever before are crowding the narstarting their row streets and those second ascent to aforementioned pasthe mountaintop sengers are flinging finish. I don’t their swag At. Your. know how it came Head. Sunglasses are across on TV, but mandatory or you’ll that descent was lose an eye. It’s serignarly. They were ously a miracle that still paving parts of spectators aren’t it (!), other secinjured, or maybe continued on page 18
SPONSORS OF TCSD PROFESSIONAL SERVICES
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com
continued on page 21
WWW.TRICLUBSANDIEGO.ORG 17
Allez! Allez!, continued tions of the road were really rough and bumpy, there were no guardrails, and it was narrow, twisty and technical. We were all convinced someone would die during the race. Day five was Col du Glandon and Col de la Croix de Fer – we had a little rain that day, but overall on the trip, we had good weather. The next day the group found a café about a third of the way up l’Alpe d’Huez to watch Stage 18 – the first time a double ascent of l’Alpe d’Huez has been attempted in the Tour. Again, I narrowly avoided being killed by the publicity caravan and police motorcycles. Climbing these mountains before we watched Rounda bout d ecoratio the pros gave me a whole new n in Bo urg d’O perspective on how isans
don Col du Glan Top of the
strong these guys are. Even though they’re climbing steep grades, they’re still flying; the sprinters do look like they’re suffering a bit though. Speaking of the grades we climbed, you know you’re climbing some serious inclines when you reach a point and think, “ah, that’s better” and you look down at the Garmin and it still says seven or eight percent. The next day, we watched the start of Stage 19 in Bourg d’Oisans. This was interesting, definitely different from the racing: all of the team buses are parked along the street, fans are waiting for sight of their favorite pros, and the riders are milling around and going up to
SEPTEMBER 2013 18
the podium to sign in for the day. It’s really a festive atmosphere, very crowded, very loud. Jens Voigt of Team RadioShack was taking pictures with fans and signing autographs; he actually missed the mass start of the race and had to catch up. We then rolled out after the Tour and climbed Col d’Ornan. The final day of riding was Col du Lautaret and onward to the summit of the Col du Galibier. The scenery climbing the Galibier was, in a word, majestic. The weather was perfect – it was an absolute glorious day in the Alps. Yes, the Sound of Music was going through my head. In eight days, I ended up riding 300 miles and climbing
over 38,000 feet. The hard-core members of the tour group did even more. Most of the group then caught the bullet train to Paris to watch the final laps of the race on the Champs Elysees. It was an extremely crowded party atmosphere at the finish. I had a good time on this tour; it was very challenging physically and mentally, the food was incredible, the scenery was amazing, and we met some extremely nice people. If you are thinking about cycling in this part of France, even following some of the Tour de France, my recommendation to you is “Allez! Allez!�
NEW TCSD MEMBERS, continued David Moreno Reginald Paulding Castle Phelps Brian Renfrew Michael Rienks Monser Robert Anne Rogers Robert Ruark Sarah Rump Oscar Sanchez
SHOW OFF YOUR TCSD
Spirit!
Bettina Sauter Suzanne Spann Joseph Spatafore
What is Spirit?
Kathryn Spencer Shawn Sullivan
Any TCSD branded item shown in a unique location, setting or way.
Rachel Taylor Aaron Thompson
Send your “TCSD Spirit� image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Tony Truong
This is your chance to support challenged athletes. In participating, you have an opportunity to do some real good and also win your choice of one of two great bikes. This is a raffle. All you have to do is come to our store, or simply enter online. Join us and join Bill Walton in supporting the CHALLENGED ATHLETES FOUNDATION. Hi-Tech Bikes – San Diego’s premiere source for those truly passionate about cycling and triathlon.
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19
SEPTEMBER 2013 20
The YMAT PRO Yoga / Workout Mat
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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.
)LWV LQ D EDFNSDFN J\P EDJ GLDSHU EDJ RYHUQLJKW EDJ SRFNHWERRN J\P ORFNHU RU DQ\ EDJ ,QFOXGHV D FXVWRP VWUHWFK 9HOFUR VWUDS 7KH <0$7 <RJD :RUNRXW 0DW LV 0DGH LQ 86$
* *VTL =PZP[ 6\Y 5L^S` ,_WHUKLK :[VYL 0U 7V^H` VTL =PZP[ 6\Y 5L^S` ,_WHUKLK :[VYL 0U 7V^H` CONVERSATION, continued at these events.
If you could waive a magic wand over the sport of triathlon and change one thing, what would that be? Debbie: Well there would really be two thingsâ&#x20AC;Ś #1 no swim would ever be more than a quarter mile. I feel like I can take on the world during the first quarter mile of a swim, the cove has taught me wellâ&#x20AC;Ś after that things slow down fast! #2 all bikes would be equipped with magic bike shoes that appear and disappear at the right time as you leave and approach transition. My knees will never be the same after all the failed attempts at barefoot transitions! I look like a little kid with the bumps, bruises and scars from eating it on the bikeâ&#x20AC;Ś totally worth it of course, and always makes for a good conversation starter. Did I mention my coordination issue?
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Who has had the greatest impact on your life? Debbie: Now this is an easy questionâ&#x20AC;Ś My Mom!! She has been a continuous source of inspiration and friendship. She never gave up when the rough got going when we were younger and from that I learned to always fight through the tough stuff, but do it with a smile and a laugh in your heart. My mom totally kicks butt!!
Debbie, thank you for sharing your story. You absolutely have the right approach to life as you seem to incorporate fun into all you do. I wonder if youâ&#x20AC;&#x2122;ll employ the same race day nutrition when you do your Ironman as you did at Wildflower. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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continued on page 23
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SEPTEMBER 2013 22
QUESTION OF THE MONTH: If you could win ANY local triathlon, but could not stop and had to pee yourself and then make a podium appearance for your medal, would you do it?
? RESULTS:
A85% B 3% C 5% D a) Heck Ya!
b) No Way!
c) Maybe…
d) Who writes these silly questions?
3%
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Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
RESPONSE OUT-TAKES:
A
Heck ya, I would pee myself to PR. We all pee in our wetsuits anyways. What's the difference when you’re already covered in a few pounds of salt and sweat? –Thomas (not me!)
A
Did that for a PR at the Tri Classic without a podium. No problem!!!! -Darrell
A
In regard to your question– ARE YOU KIDDING ME?? I pee myself EVERY RACE and in ALL THREE SPORTS!!!
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
A
That’s an easy one. Hell, I would do that just for fun. ;) -Ben
I have to admit–it took me six years (out of my 27 years of racing) to figure it out (that I should be peeing) and further years to perfect my technique. And the beautiful thing is that it has Nothing to do with WINNING. #1 Swim–of course I have been hydrating and the porta potty lines are INSANE. I “pre-warm” my wetsuit as I wait in the corral for my wave start. Talk to ST for his Dave Scott/pee Swim Start ritual. #2 Bike–There is no question that the vast majority of triathletes get dehydrated while racing. This is because they either have no knowledge, do not listen to their coach or do not put in the proper experimentation during practice. The key is the bike. This is your greatest opportunity to hydrate without slowing down. How do I know when “the tank is full”? Simple–I have to pee. It is easy to do with practice. If you are embarrassed, why are you running around in public practically NUDE. Ok, let’s say you are hydrated and you have to pee-how uncomfortable is that. So you go slow because your blad-
der hurts, waiting for an aid station and finally get there and find a ten minute line. Or you pull over to the side of the road, hop off, squat & pee. Then the Official comes by and penalizes you for indecent exposure. #3 Run–Pretty much the same as above. Use the full tank example. I must say, it definitely takes practice and a Zen like focus to get the job done on the run without slowing down. So, why would I hesitate to get up on the award stand? Are you thinking I might smell like pee? Firstly, I must say that if you are racing and hydrating and peeing–your pee is very close to pure water. It is ONLY those who are dehydrated who’s pee stinks. Next we Must look to our Tri Heros such as Julie Moss, Sean Welch and Wendy Ingram and their PODIUM finishes at Ironman. Have you seen that ??? Do you think it was just pee ?? Look again!
A
OK–enough said-LOL Yes, of course I am opinionated and long winded
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Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com continued on page 25
This question was based upon a real-life story that happened to a female participant (I think she got 2nd?). Anyways, I would do it if I could win the California 70.3!
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Depending on the race distance and amount of time before the race, there are many variables. Life gets in the way. Decide on your goal and commit to yourself what you would like to achieve. Know that there will be certain obstacles to come up against and that you will overcome them and reach for that goal.
Overextend In order to build confidence, it helps to overextend yourself on certain workouts. Those are the workouts that, at first, seem to scare you, but once you complete them, you receive a good confidence boost and it helps you more positively tackle the upcoming workouts.
Each workout has a purpose All of us have heard of “junk miles” and how they don’t really help your performance in any way. If you are able to know and understand the purpose of each workout you’re doing, you are more likely to give it your all because you understand the benefits you will be receiving
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FROM THE COUCH:
l a t n e M g n i Master Toughness It has been said that 50-95% of endurance sports is mental. Yet, as endurance athletes, we spend countless hours in the pool, on a bike or on the run and yet we give the training on the mental aspect of racing less than 5% of our time. Spending some time confronting those voices in your head can save you valuable time and strength during your events. The following are a few suggestions to think about and focus on before your “big day”.
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Envision the race in your head
See yourself at the start in the water, walk yourself through that transition, envision yourself riding smoothly up that hill that you are nervous about. Research has proven that when top athletes envision themselves succeeding, it translates into successful performances. Fretting about that hard hill climb or the hot temperatures of the day will only bring in doubt. See yourself easily getting up that hill or in that heat and feeling fantastic.
Do your homework Unless the race you select is in its first year, you can benefit a lot by talking to people who have raced the venue before. You can go to the event website, take a look at the layout, the elevations, where the aid stations will be and prepare yourself. Listen to
what the other experienced racers have to say and use that information to prepare yourself.
what you need to do and/or think to get yourself past those challenges.
Stay “in the box”
Post-race evaluation
Focus on only what you can control. It might be hot. It might be raining. It might be incredibly windy – but none of those are in your control and it doesn’t help to be nervous about any of them. Everyone must race in the same conditions – so focus on all the things within your power: Your training, your nutrition, your sleep, your recovery. Prepare as best you can so you can go on auto-pilot on race day.
Once you’ve completed your event , go over all the events of the day. Some do it in their heads, the others write race reports, but whatever you do, evaluate. Think about what went right. Think about what could have gone better. Think about what you could have done to make those things go better. Use these strategies to better prepare for your next race. In many cases, a disappointment can go much further in preparing for the next race than a success. (i.e., walking most of your Ironman not because of injury, but because you just didn’t feel like running). Some of the toughest races build the most resilience and character. Use that to your advantage in your next race.
Prepare yourself for the tough challenges If you know you struggle with one aspect of the race, prepare yourself for it. KNOW it will be a challenge. And KNOW that you will get through it. There will always be positives and negatives in any racing situation. Focus on those positives – the negatives may come, but know they are passing and choose to not give them any of your time or attention. Figure out
MJ Gasik is an accomplished triathlete, head coach of Tri Smart Masters Swim Team based in Lemont, IL. She is also a USAT Certified Coach. www.trismartcoaching.com
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