INSIDE THIS ISSUE
SEPTEMBER 2014
Barrio Real TCSD Events TCSD Contacts
1 3 4
Board Members Weekly Workout Calendar New Members
TRIATHLON CLUB OF SAN DIEGO
CLUB MEETING TBD
AQUATHLON Date: Thursday, Sept. 11th La Jolla Shores 5:00pm begin check-in 6:00pm start see TCSD website/facebook for completed details
TRIAHLON Dates: Thursday, Sept. 25th Saturday, Oct. 11th Fiesta Island Check the club’s website or yahoo group forum for the latest information.
TCSD Conversation It’s The Law Coach’s Corner Race Reports
7 12 14 16, 18
News
o o i r r Ba B l a G Re A Tale of Fiction
UPCOMING CLUB EVENTS
4 5 5
erry groaned and pulled over to the curb when he heard the siren of a motorcycle cop behind him. He was leading his regular Saturday morning bike ride and had run a stop sign. The police had warned him before about running stop signs. He gulped when he saw the officer’s face. He was the same cop who had caught him the previous week. “Seems you didn’t get the message with just a warning last time you blew through a stop sign,” the cop said as he wrote the citation. “This time you’ll have a fine and twenty hours of community service.” “You’re kidding.” “Nope. It’s a new community program to coach at-risk kids with scofflaws like you. You’ll work in after-school playgrounds or in a community recreation center on Saturdays. Five Saturdays, four hours each time. Call this number to get your assignment.” The cop handed Gerry the citation and the contact information. Gerry cursed under his breath after the cop left. ‘My work won’t allow me time in the afternoons. I’ll have to give up my Saturday morning
r ide s.’ When he caught up with the other By Barbara Javor riders, he groused about his bad luck. When he returned home, he called the number and agreed to an assignment. Then he called his girlfriend, Vanessa. “I can’t believe my rotten luck. They assigned me to the rec center in Barrio Real, near the old mission off Camino Real. They told me not to wear gang colors. I’m just a dumb triathlete with a passion for riding. What am I getting myself into?” “I’ve heard the park is safe,” she said. “You should be okay on Saturday mornings.” “I’m not going to drive my car there and have it vandalized. Since I’ll miss my Saturday ride with the guys, I’ll bicycle there and check it out.” The next Saturday morning Gerry rode his bike through the blue-collar neighborhood of Barrio Real. A few blocks from the park he rode over some broken glass, and by the time he reached his destination his front tire had grown soft. He checked in with the recreation center director who told him to participate with the youths in any of the court or field sports in the park. “That’s it?” Gerry asked. “Just play games for four hours?” “Show some leadership and tell them why you’re here,” the director said. continued on page 20
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SEPTEMBER 2014 2 2
SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES* CLUB AQUATHLON LA JOLLA SHORES
INTRO TO TCSD AND FRIENDS
REAL BEGINNERS’ BIKE RIDE
TRI 101
Thursday September 11th, 6pm
Monday September 3rd, 6pm
Sunday September 7th, 8:30am
Tuesday September 23rd, 6pm
For members who have not had the chance to participate in our Aquathlons, it is a swim/run event we hold once a month May through September. The event consists of a 1000m open ocean swim that starts in front of the Marine Room Restaurant and heads north paralleling the coast. After the swim, our 5k run course consists of two loops down and back to the Scripps Pier. Follow that up with tons of food and you have the makings for a great evening.
Come find out what makes our Club awesome! Please join us for the latest and greatest on all things TCSD. 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! Non-members are welcome. No RSVP necessary. Bring/Invite a friend! Free food and drinks will be provided.
The TCSD Real Beginners’ Bike Ride takes 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. James will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
This 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 and NON-MEMBERS WELCOME! Bring that friend or relative.
Race Registration is Required! 1) Be prepareed to show proof of membership 2) Mandatory checkin on race day. Wristbands will be distributed to volunteers and participants. 3) Online Registration will be capped. Details: 4:30PM - Registration opens 5:40PM - Course Talk 6:00PM - Race Starts Location: La Jolla Shores. Transition will be set up just south of Kellogg Park, right at the end of Vallecitos, by the bathrooms and just south of the main Lifeguard Tower. Contact: Please contact Jay Lewis,
Option: 5K run after the ride. Bring your run gear if you plan to join. Location: HERevolution 235 S Highway 101 Solana Beach CA 92075 (760) 560-7077
map: http://tiny.cc/r55ykx 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 TCSD’s Tri 101! And have great pizza also. How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
Schedule of Events: 8:30am Bike Q&A 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx Contact: Please contact James Ismailoglu at james@triclubsandiego.org with any questions/comments.
jay.lewis@mac.com
Location:
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 map: http://tiny.cc/6mq29w Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Stephen 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 Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Pamela Nisevich Bede, Richard L. Duquette, Esq., Barbara Javor, Chris Holly and Craig Zelent
President
Stephen Banister
sbanister@triclubsandiego.org
Vice President
Debbie Wittich
deborah.wittich@gmail.com
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill Brian Long
jhill@triclubsandiego.org blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
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 Director
Deborah Jones
deborah.jonesSD@gmail.com
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Social Media Manager
Kat Gunsur
kgunsur@ccfa.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
SEPTEMBER 2014
(760) 214-0055
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
4
(908) 247-1145
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Christian Aranha Alfredo Ascolani Samuele Bagnai arturo beltran
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Berlio Beltran Donald Bistline
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Brian Brethen
Location: La Jolla Cove.
6:00 PM
Heather Brothwell
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Isaac Diaz
Tuesday 6:00 AM Pannikin Bike Ride 6:00 AM Ocean Swim
•
•
Anthony Dizon
Location: Pannikin - 7467 Girard Ave., La Jolla.
Kevin Forrest
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
•
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
•
Elizabeth Granquist
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
Douglas Irwin
Location: La Jolla Cove.
6:00 PM
•
Amanda Johnson Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim
•
•
Cheryl Kettnich Michele Kislingbury
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
Mikala JVR James Kilby
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday
Jonathan Kislingbury Susan Krizek
6:30 AM First light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Tomoko Kuta
Location: Ventura Cove.
Ocean Swim in La Jolla
•
Jake Malmquist
Location: La Jolla Cove.
Andrea Martinez
Saturday 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.
David McGavran Briana Noonan Michele Palma
Sunday 2:30 PM
Alec Graham Zakary Hale
Wednesday
5:30 PM
Sonya Counts
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
Natalie Pettee Tara Pragacz Dennis Roth Jerry Rugg Scott Schneider continued on page 22
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD
40
Celebrating the 40th Anniversary of Triathlon! TCSD triathlons are back and the first one will
MULTISPORT
be in commeration of the 40th Anniversary of the sport of triathlon. This is a Thursday morning, which may be a little difficult to get to, but I can’t think of a better reason to be late for work or to take a
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
half day off….. Date: Thursday, Sept. 25th Location: Fiesta Island Scheule: 6:30am to 10:30am Check the club’s website, facebook and/or yahoo group forum for the latest information.
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com Discount: 10% off to TCSD members.
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
SEPTEMBER 2014 6
TCSD Summer Social Event Series: Concerts at Powerhouse Park Please join us for a long standing Tri Club tradi- gets packed, so get there early. The music venue tion of the Del Mar Powerhouse Concerts! has a friendly, comfortable atmosphere, and is Concerts start at 6pm, but half the fun is the popular for bringing the family. picnicking that starts around 4:30 or 5pm. A Tri Event Overlooks Ocean Club flag will be set up until 7pm so you can Powerhouse Park sits along side Del Mar City easily find the group. The flag Beach, giving a great view of Schedule: blocks the view of other the ocean and sunset. The attendees, so we do have to beach is also within easy Sunday, September 7th, 3-6pm take it down promptly before access to the park. Across the headliners start at 7pm. the street is the Old Del Mar An area will be reserved for us Train Station, no longer in (unofficially) at lunch time, service. The Historic but the earlier you can get Powerhouse Community there the better. It really fills Center, with its tall smoke up. Bring blankets, chairs stack, stands just north of (only short ones are allowed) the band stand. The concert picnics, wine, beer, etc., and is a few blocks from Del Mar come out for a great time Village. with your fellow members! Parking Friends and family are welParking, which also fills come. This is a bring your fast, is available along Coast Blvd and its side own picnic event. streets, the paid public parking lot across the Concerts at Powerhouse Park street, and up 15th Street. If you can find a Bring your blankets, lawn chairs and picnic to spot, you can park on Camino Del Mar, though Del Mar Powerhouse Park to enjoy the Del Mar limited to two hours. Del Mar Plaza also offers Summer Twilight Concerts. The park is large but parking.
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Andrew Shore
I had the pleasure recently of chatting triathlon with TCSD Ambassador Andrew Shore. Andrew actually started a triathlon club when he lived on the East Coast so he brings a wealth of knowledge to our club. And this dude can swim like a fish! Craig: What was your athletic background before triathlon?
Andrew: I was thrown into my first swim lesson at two weeks old. This was normal for kids growing up in Scottsdale, AZ, with all the backyard pools. I tried basically every sport you could imagine growing up, and I soon realized that I had zero coordination with any sport that included a ball. By the time I got to high school, la half marathon. I had given up on everything but completing theTemecu er aft a rci Ga na De swimming. During high school I fell in Andrew and triathlon love with swimming, joined a year career in earnest, signing up for a sprint, round club team and dropped enough time in my Olympic and half Iron distance race to see how distance freestyle events that I was fortunate I’d fare at the different distances. I had grown enough to gain a swim scholarship to Rider up around the sport so I kind of knew what I was University, a small division one school out in getting into (or at least I thought I did). I New Jersey. By the end of my swimming career, watched my father and uncles compete in I was happy to hit 16:35 for my mile and a 4:48 triathlon, biathlon and long distance biking my for my 500 time. entire childhood. One of my uncles had raced
How did you first get introduced to triathlon? Andrew: After I graduated college the doctors told me I could have surgery on my shoulders or do nothing for a year. I chose nothing and gained nearly 40 pounds! Realizing drinking and eating wasn’t the life I wanted to lead, I started biking a bit and eventually my ma got me a drag suit saying I should start swimming again. This began my slow progression into triathlon life. A year after graduation, I began my
Kona at least a dozen times, doing it his first time back in 1981. So after taking a year off for athletics I dove right into triathlon and even had some success in the sprint distance, finishing on the podium in my age group. This boosted my confidence until I hit the half Iron distance race… Soma Half Ironman in Tempe, AZ. I had no idea how to pace or handle the distance, struggling through the heat, I was just happy to
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.
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
finish. This was the moment I decided this sport is a challenge for me and I love it…
APPAREL & EQUIPMENT
What are your perspectives on introducing people to a healthy lifestyle?
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
Hypoxico - Altitude Training Sysems http://www.hypoxico.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
Andrew: I’ll never forget going to the doctor when I wasn’t working out and getting the results back. My cholesterol was super high for a 21 year old. Discussing my results with some co-workers, one guy said to me “You’re just going to be a Lipitor guy like the rest of us.” This is when I told him there is no way I’d be taking pills to fix something that can be resolved by just living an active healthy lifestyle. I grew up around a father who trained for all sorts of events for the joy of training, and I knew after that talk with my co-worker, this would be the lifestyle I’d be leading. Now I make sure
early. Tri training started
everyone knows how happy and healthy I am because of my lifestyle. I also strongly encourage everyone around me to do the same.
What stands out in your memory about your first triathlon? Andrew: My very first tri was during the summer of my freshman year of college in 2001. It was an Olympic distance race at Lake Pleasant, AZ. I came out of the water in first place overall and was feeling awesome. That
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. Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount continued on page 12
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
SEPTEMBER 2014 8
confidence was short lived because before I even hit the turnaround for the bike, my 67 year old uncle was flying by me like I was standing still. I recovered a bit on the run, but never caught him! Fortunately he never beat me again…
You’ve done four different Ironman races over the past four years. What have been the highlights of each Ironman venue you’ve raced at? Andrew: My first Ironman was in 2011 at Lake Placid. Living outside of NYC, this was our local race. I volunteered in 2010 and caught the bug! The atmosphere in Lake Placid is amazing and is by far the best finish line (outside of Kona), in the sport. You finish on the 1984 Olympic skating ring oval and the crowds are unbelievable! In 2012, I decided to try a flat course, heading to IM Florida in Panama City. When you think of pancake flat, no exaggeration, Florida is it. The biggest hill is on the bike, and it is a canal overpass! I was first out of the water in the race, but I learned that my body does not like biking in the same position for five hours as I got some nasty cramping that lead to my worst marathon in an Ironman. Last year I knew I’d be on the West Coast so I signed up for Couer d’Alene. Couer d’Alene, is almost a mirror image to Lake Placid when it comes to courses and it suited me perfectly. The water is pristine and cool, the bike has some
hills so you’re not in aero the whole way, and the run has some hills to make it a good challenge. The best part is similar to Lake Placid because the whole race is centered around the small town so you get to see your family and friends at least ten times during the race. This past July I completed Ironman Whistler. This race was by far the prettiest race I’ve ever been to. You are nestled in the mountains and it’s hard not to be distracted by the views during the entire day. Next year I’m hoping to sign up for Cozumel or AZ, and then at least one Ironman a year till my body says it can’t handle it anymore!
What inspired you to found a triathlon club when you lived in Hoboken? Andrew: In 2006, I had been training with a few guys I met at the local masters swim practices. After training together a ton and looking to invite others to our workouts, we decided that we should start a triathlon club. Living in the NYC area, all clubs were coaching based, so they required a huge investment of hundreds of dollars. We decided we wanted to create a club for the common person, more social than competitive that would be beginner friendly. So that’s what we did. Gold Coast Triathlon was born and we charged $20 a year with several group workouts planned each week. We started with 4 guys and one girl and by the time I left continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE THOMAS RYAN Member since: 2012
nearly two years ago, we had over 150 paying members. I’ll be the first to admit, moving west was the best thing for Gold Coast Triathlon. Being President since its inception, the club was limited to what I had time to do. Moving forced the club to create a board and committees. The club has grown to over 200 members and even has their own VO2 testing for use by its members.
What brought on your move to San Diego?
Age Group: M 40-44 Status: Married. Occupation: Online Marketing Professional. Favorite local restaurant: 333 Pacific in Oceanside. When not training, I enjoy: Hanging out with my wife and three kids (and sneaking in a Plants vs Zombies game on my phone). Before I became a triathlete I was: A chubby workaholic web design business owner, before that a web designer, before that a nurse, before that a bicycle racer (in that order). Who or what inspired you to start triathlons? Turning 40 I just had to do something challenging and reinvent myself. I raced bicycles for seven years at the national and international level (about 17 years earlier), so I knew I could make a comeback and be competitive again. It just took a little longer than I thought (and 35+ pounds). My first triathlon: Encinitas 2011: I got off the bike to run and just couldn’t believe how stiff my legs were--I was just speed walking for the first mile! Later I found out what a brick workout was. continued on page 11
SEPTEMBER 2014 10
Andrew: Why would any guy move 3,000 miles away from the place he called home for over ten years, a girl of course! In 2011, a small storm called Hurricane Irene shut down the city of Hoboken, NJ, where I lived and forced evacuations. Since I was evacuated from my apartment, I decided to hit the local bar of course! A good friend of mine said she was doing the same thing and had a friend she’d like me to meet. The next part is a bit of a blur, but I can say that I knew I had met the girl I was going to be with. This past Christmas, she even said YES, and now in February I’ll be marrying fellow TCSD member Dena Garcia!
What volunteer activities have you done since joining the TCSD? Andrew: Because of my strong swimming background, I always liked coaching. Since joining TCSD, I’ve been coaching the masters pro-
gram at the JCC a couple times a month. If you’re ever looking for a good workout and a coach who’s going to yell at you (I mean encourage you) to do your best, look for when I’m coaching, typically on Monday nights.
What are your favorite benefits of membership in the TCSD? Andrew: I really love all of the group workout options during the week. There are so many different workouts to choose from every day that it’s hard to pick which ones I want to go to. I love the fact that TCSD is so social and friendly. Being new it was nice to go to a workout or meeting and have people come up to me and introduce me to others like I had been a member for years.
You are on the TCSD Ambassador Team What has that opportunity been like? Andrew: Being an ambassador has been an awesome privilege. TCSD is the original tri clu, and I was honored to represent what that means at all of my races and training this year. Being an ambassador has allowed me to get more involved in helping whereever I can with the Club and get a better understanding on how a club this size works.
Craig: If you could waive a magic wand over the sport of triathlon, what would you like to see changed?
anda - Whistler BC. bike split at 2014 IM Can Andrew durng his 5:47
Andrew: I believe the largest thing missing in the sport of triathlon is a better emphasis on the professional athletes. Outside of ITU, there is no circuit or race series that allows the pros to survive off of just racing. Currently pros have to survive by doing other endeavors rather than being able to just focus on racing. The pros in our sport are
#1 marketer of the different races and make a considerable effort in trying to expand the sport. Nobody would have even heard of Kona if it wasn’t for the professional athletes fighting on Wide World of Sports back in the 80s. I think the professionals should be allowed to be professional and not have to constantly worry about finances because race series won’t pay them their dues.
very difficult, but I won’t quit trying! I’d also like to win a race overall at some point in my career. I’ve been fortunate enough to finish second or third on multiple occasions, but it would be great to finish on the top spot.
What are your future triathlon goals?
Andrew, thank you so much for sharing your story. The Gold Coast Triathlon Club’s loss is our gain! The TCSD is thrilled to have you and Dena among our members Good luck in achieving all of your dreams!
Andrew: The ultimate goal for anyone racing long distance is to qualify for Kona. Being in the 30-34 age group currently makes this goal
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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MEMBER PROFILE, continued Pre and/or Post event ritual: Pack gear in bag, clean bike, get driving directions, go over race course, and get on-bike nutrition dialed in the night before. I got all that down to about 1.5 hours now. Morning of race I wake 20 minutes before I leave the house and eat and drink on the way. Nothing after, just a rush to church with the family if I’m racing on a Sunday. Favorite event/tri: Santa Barbara triathlon. We stay right across the street of the start/finish at the Hyatt and make a nice 4 day family vacation out of it. Favorite segment (swim, bike or run): The bike of course! Then the run. And finally the bike again. PR/Best race (or any split time): I won a little reverse sprint earlier this year in my AG and 7th overall (they are so fun!). Since I normally don’t do running races (14 triathlons a year is enough), it was nice to start with fresh legs and run a 5:47 pace for the 5k. This year’s athletic goal: To win three triathlons and podium ten times. Can’t race without: Helmet.
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Most embarrassing or disastrous moment: Most embarrassing is flying into transition with my bike, had to jump over a curb and had too much momentum to stop before softly crashing into a (top ranked) female professional. She ended up beating me by three seconds! Most disastrous moment was when I ran almost to the end of the transition in the Malibu long course triathlon, then I realized my bike was at the other end that I passed. That cost me about a minute and the 2nd place finisher beat me by 30 seconds…
continued on page 22
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SEPTEMBER 2014 12
DON’T SKIMP ON INSURANCE
By Richard L. Duquette. Esq (www.911Law.com)
Buying strong insuracne coverage is a necessary evil. I often wonder if it is worth it to spend the money on skyrocketing insurance premiums. I hate giving my hard earned money to Insurance Corporations, because all too often I see these same organizations litigate deserving bicycle injury victims' cases. Still, if you are severely injured by a careless or hit-and-run driver who is uninsured or underinsured (UM/UIM), you face an avoidable financial nightmare. It is one of the risks of riding, driving, or jogging on public roads. The problem is that medical care is expensive, and the severely injured (or their families) are often left maimed or dead without a financial cushion. A solution that many bicyclists are unaware of is to carry strong automobile uninsured/underinsured (UM / UIM) motorist coverage policy limits, because it will protect you not only in your car, but also if you are hit by a car while on your bicycle or on foot. This seems counter intuitive that a bicycle injury is covered by your auto insurance carrier. But it is true. In other words, you don’t have to be in an automobile to recover from
your auto insurance policy – you could be riding your bicycle or walking across the street, even if your insurance policy language limits your recovery only to an injury sustained while riding in a car. To hold otherwise is against public policy, because it excludes what is allowed in the California Insurance Code. Our local Court of Appeal said it best by explaining that, UM/UIM benefits flow to you whether you are “in a motor vehicle, on a horse, motorcycle, bicycle, or stilts when injured by an uninsured or underinsured motorist.” Should your insurance carrier deny coverage, continued on page 13
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A calm, protected swim in the Liberty Station boat channel. A challenging and scenic bike through Naval Base Point Loma and the Cabrillo National Monument. And a fast, flat run on the trails of the beautiful NTC Park. The fairest transition area in triathlon. Craft beer, wine, and mimosas at the finish line. Fabulous swag. Our national anthem by the one-and-only Marine Band San Diego. What are you waiting for? Join us!
you may have a bad faith claim against them and a right to attorney fees to enforce your lawful rights guaranteed to you when you pay premiums. So, I recommend you spend a few extra dollars per year and increase the UM/UIM coverage (and medical payments provision) of your automobile policy to $500,000.00, ideally with a “back up” $1,000,000.00 “umbrella” policy. In conclusion, I have to admit, when an injured client brings in an insurance policy declaration page outlining strong limits of coverage, I love insurance companies because not only will I get paid if I have to litigate the case, but the injured athlete will often receive a settlement commensurate with their serious injuries – regardless of the careless or hit and run driver’s uninsured or underinsured coverage status.
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OLYMPIC
The crown jewel of the Tri Classic, the Olympic race features a 1500 meter swim, a 40k bike, and a 10k run.
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COACH’S CORNER: HYDRATION 101 By: Pamela Nisevich Bede MS, RD, CSSD, LD sports dietitian with EAS
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The dog days of summer are upon us, and for many of us, that means heat, humidity, and finishing workouts drenched in sweat This is the time of the year that many athletes start to long for snow and ice as they suffer sunburn and salty, sweaty dehydrating summer runs Sure, there may be some scientific benefits to training in the heat (check out this article: ce as http://tiny.cc/oeh0kx), but when rforman e p ’s n a perso you’re out on the course and the pact on im l ia t n e effort to run a seven minute mile the pot reases. c utlines Hydrate feels more like an Olympic caliber The graph o dehydration in f o e t a Before Heading Out r ir e effort, chances are you don’t care. th In general, consider following the recommenWhile better hydration often equals better racing, maintaining a normal state of dation adapted from The American College of hydration is not always easy for those who Sports Medicine’s Position Stand: Exercise and arrive home caked in salt after a long summer Fluid Replacement: Drink approximately one run or training ride. But there is good news. By ounce per every ten pounds of body weight four following some of the tips below, you’ll be more hours before running and if profuse sweating is likely to stay better hydrated whether you’re expected, drink apporximate 0.6oz per every ten reading this as you slather on the sunscreen pounds of body weight two hours before a run this summer or while donning layer upon layer To prevent the need for a pit stop, give yourself time to use the bathroom before you head out. of clothing this winter
Don’t Get Behind in The First Place
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SEPTEMBER 2014 14
Just as there are many ways and means to take in fluids (water, sports drinks, and water-containing foods all come to mind), there are many different ways to determine adequate hydration. While some of these involve expensive laboratory and medical equipment, there’s an easy and cheap way to check approximate hydration status from the comfort of your own, well, bathroom. By simply noting the color and volume of your urine, you can gauge whether you need to drink more (or maybe less.) Dark colored urine of a relatively small volume is an indication of dehydration and should signal you to drink more fluids throughout the day or during your run. High volumes of nearly clear urine can be an indication that you’re drinking a bit too much and you can lay off some of the water.
Establish a Game Plan While some experts recommend you can stay hydrated by simply drinking when thirsty, other suggest you develop a customized plan by performing a sweat test. Oftentimes during hard efforts, an athlete’s sense of thirst diminishes so relying on thirst may not meet your hydration needs. While not as practical, a sweat test is a more accurate way to gauge your fluid needs. Weighing yourself before and after exercise is the most effective way to gauge your fluid needs. Any weight loss corresponds with fluid loss, so try to drink enough to replenish that weight. Here’s how to perform a sweat test: 1. Weigh yourself nude right before the bike / run 2 Bike/run at race pace for one hour, keeping track of how much you drink (in ounces)
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NUTRITION during the run. 3. After the workout, step on the scale once again (in the nude). 4. Subtract your weight from your starting weight and convert to ounces (note: there are 16oz in a pound). Then add to that number however many ounces of liquid you consumed on your run. (Example: if you lost two pounds and drank 12 ounces of fluid, your total fluid loss is 44 ounces.) 5. To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4. So in the above example, you should drink 11oz every 15 mins. 6. Repeat the test when the seasons change and also for each discipline. This test is only capable of determining losses for the environmental conditions of the day so retest on another day when conditions are different to see how your sweat rate is affected. Your sweat rate is likely to vary on the bike versus the run so try out the test during each event. This way, you’ll be equipped with a plan of how much fluid you’ll need during
the bike and during the run portion of a race.
Recognize Your Losses Electrolytes are lost both in sweat and in urine. Some athletes lose quite a lot of electrolytes whereas others don’t, and there’s wide range of the amount that can be lost. As you can see in the table below, sodium and chloride are lost in larger amounts than potassium, magnesium, and calcium are excreted as well The values listed represent the amount of electrolytes contained in a liter of sweat Keep in mind that individual athletes lose varying amounts of sweat so use the table below as a ballpark reference.
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Mineral
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Sodium Chloride Potassium Magnesium Calcium
Concentration in Sweat (mg/L of sweat) 460-1840 710-2840 160-390 0-36 0-120
Table adapted from Sports Nutrition: A Practice Manual for Professionals, 5th Edition continued on page 22
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 17
WWW.TRICLUBSANDIEGO.ORG 15
RACE REPORT: USAT AG National Championship SUZANNE DAVIS
campers. I was discouraged and feeling pressure that time was running out. Then I found an Age Group: F Masters amazing doctor who does muscle testing from Date: August 9, 2014 head to toe, and he found old hot spots for Location: Milwaulkee, WI tightness and old patterns of why one muscle group would go out and compensate for anothAt the end of January I was er. I had to trust him. This was my last chance training to run the Carlsbad Half to have a successful season. Marathon. A week before the Mentally I was unsure if my body had the race, both of my knees swelled up mileage and intensity I needed to win again. and it hurt to walk let alone run a I had no spring running base like my previstep. I didn’t know what caused, ous year. I ran 40 miles a week last year, it but it felt like a knife pain. I and this year I was lucky to hit 20 miles. thought it was arthritis that flared Also I was coming into a Championship up from longer runs and speed sesrace I won last year and was recently on sions. I went to an orthopedic, had the cover of USA Triathlon Magazine. In synovial fluid shot in both of my ampion. h C l a n o the past, the pressure I placed on myself r’s Nati knees and took three weeks off of US Maste e th s a or felt from being in the media would work my stomach running. The result: my knees weren’t Repeat victory into a ball of butterflies. As a Master’s athlete, mother, coach to any better. I took off another eight myself and others, I was the “calm before the storm”. This is why weeks and thought even a stress fracture could heal in 12 weeks. I loved this victory and it feels so amazing. My faith and mental Still, my knees gave me signals that they were not happy
16
strength is what enabled me to achieve this repeat win! My two previous races showed I was in solid form to have a peak performance, but my faith and looking at the big picture is what pulled it all together. At the US National Champions of the Year Banquet, the room was filled with amazing athletes who shared their personal stories of how they persevered through cancer, diabetes, illness, set backs and personal challenges. My story wasn’t worn on my sleeve, but my friend’s and family know that last year I still won eight out of eight races, including the National Championships after my husband had a massive heart attack and double coronorary bypass surgery and the death of a best friends husband just 6 days before this race. Triathlon National Championships are people from all ages and all different circumstances bringing their “A” game to the starting line. Everyone is fit, but it’s those whose heart, head and strong spirit who compete to their best ability. My husband is my biggest support, and his proposal in asking me to marry him states this victory best. He said, ”Look out at the big ocean. On the shore and these rocks the water is hostile, turbulent and unpredictable, but if you look out to the horizon the water is smooth and calm.” Life, marriage, motherhood, coaching and racing is like this analogy… Can you be the calm before the storm? I finished in 2:08, which was a minute faster and a year older! Age is just a number, and thank you to my sponsors who support me with the best equipment enabling me to keep getting faster!
SPONSORS OF TCSD PROFESSIONAL SERVICES
Management Accounting Group Contact: David McMahon, CMA, EA Certified Management Accountant Office: (619) 333-0719
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continued on page 18
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SEPTEMBER 2014 18
not a fun walk barefoot. Everyone had talked about what a fast swim I would have in the Hudson. At 5 a.m., it didn’t look like there was much of current unless you looked at the wakes coming off of the boats. Still, I was getting really excited for a 15-minute swim. I was in the red transition, so we had to wait till all the yellow transition people were completely finished before starting. Finally, as the waves lined up in their corrals, it was time to start. I’m used to only like 10 people in Clydesdale. Here, there were 41 of us! I really had some people to race.
I got into this race through the lottery system. I signed up with a case of the F’ it, it’s only 10 bucks, and sure enough I got in. It was my final travel race of the summer, and I couldn’t think of a better way to end a racing tour than with the Big Apple. I got to see some friends and see NYC from the outside for once, Swim: 15:12 — 4th and not from inside out of 41 a bar. I was literally the Life Time Tri put last person in the the race on, and they water. They had us really do know how to going every 20 sechold organized races. I onds in groups of have not had a bad ten. We weren’t experience yet with a allowed to dive, Life Time Tri. From the which really sucked. I can undermoment I went through stand why though. Some people the 45-minute course/ r. e iv R e Hudson are just not bright and dive straight down race overview to leaving Exiting th instead of shallow and out. Once in the water, it the transition area after the race, everything was very organized. So had a salty, funky taste, and I couldn’t see past my hand. I tried not to focus on it (the water) without further ado, here is my race report. too much and just swam. I wanted that 15Pre-Race: 3AM Wake Up Call – WTF? Yup, this race starts early. With the first wave minute swim. Not only did I weave my through at 5:50 a.m.! We had buses from the hotel to the other swimmers, but I swam over several of the transition area. Which made getting through them just floating there. I’m not sorry for swimthe city easy. Plus, we had to drop everything ming over anyone doing the breaststroke or off the day before. So transition setup was easy floating downstream anymore. This is a race, this time around even though I did have a chat and if you’re a slower swimmer, stay out of the with an official because the bike next to me was middle! There was a small exit ramp that made racked wrong. Sucks to be them. They got a four getting out of the water suck because there were a lot of people there so I wasted probably minute penalty before even starting the race. We had a nice mile walk up to the swim start. 20-30 seconds waiting for people to get up the On pavement that wasn’t even swept, so it was ramp. Next up was to get out of the wetsuit for
Run: 1:04 — 23rd out of 41 an almost one mile run into transition. Highway. n so d u H Well this run had no flats at all. Bike: 1:38 — 6th out of 41 Henry along the Not to mention it starts with a steep The bike course was challenging and had Out and back climb out of the river park that was some rollers. But what made it difficult was congested with walkers. The best the rain. I had never raced in the rain part of this run was the spectators. before. In fact, I don’t even ride in the rain. All of 72nd St. was lined on both Again, with so many other racers, I spent a sides with people giving us highlot of time flying by slower people and five’s and cheering everyone on. yelling “On your left.” There were a few secIt was really energizing, and it tions of road that were just horrible in terms really didn’t seem like it was a of creases in the asphalt and potholes. They mile run into Central Park. were so bad that I lost my entire water bottle The course winded through cage four miles into my race from all the bumps the northern part of Central and vibrations. So long electrolytes and carbs. Park along the road. Again, There were some there were people lining both technical turns sides of the street, and I was where I really having an awesome time slowed down more while holding a pretty good than I should have. pace at 10:06 for me. It wasThat’s after the n’t until mile 4.5 or 5 that fact though, not having any electrolytes because there or carbs outside of the gu were a lot of peopackets (of which I lost ple who crashed two out of my tri kit) because they didstarted to catch up to me. I could feel some n’t slow down. I cramping in the quads and hamstrings, and I had to do a litkept a 19.6 mph tle bit of walking, but not a whole lot as the sun was starting average and felt to heat things up and bringing out the humidity. I was able to absolutely great run through the finishing shoot, and I eased up right before the through the line to let the challenged athlete crossing the finish line soak entire bike. In up some spotlight time. As I was running fact I probably toward the finish, I saw my should have friend Nick’s wife, Lindsey, pushed harder, cheering me on. but I really didn’t know Finishing up: I’ll do it again. how my legs I had a lot of fun, and aside would be on from some of the race mishaps, Can’t beat the the run. I really enjoyed it. I will do this run thru Centra l Park. Finally getrace again, but probably not ting into transition, I’m ready to hop of the bike, until after 2016. I love New and in the middle of my dismount, this guy makes York, and I loved having the a complete stop in the middle sideways on his bike. chance to race here as my sumI crash into him, and he proceeds to tell me I’m the mer travelling wraps up. I highly one at fault for him completely block the bike in. recommend every triathlete do F that guy. He needs to learn to keep to the right this race at least once. or to the left if he’s going to completely stop. Then he needs to learn to never turn his bike so he’s blocking the bike in from other racers coming in. Not real gold, but ju st as valua ble to me.
WWW.TRICLUBSANDIEGO.ORG 19
Barrio Real, continued
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Gerry hung out at a basketball court for a while, and wandered by the baseball field, but didn’t find much happening. He returned to the edge of the court where some kids had parked their BMX bikes, and he proceeded to change his flat tire. In a few minutes a small knot of Hispanic kids stood nearby and watched him. Soon the questions started. “Do you live around here?” “Why are you here?” “Why are you wearing those tight, black shorts?” “Do you shave your legs?” After Gerry answered the questions and asked a few of his own, a more brazen boy spoke up. “Will you fix my flat tire too?” Gerry looked at the boy who was about fourteen. “No, I won’t fix your tire, but I’ll teach you how to fix the flat, and afterwards you can teach these other kids. What’s your name and where’s your bike?” “Javier.” He beamed. “I’ll be back in five.” He sprinted across the park to his home nearby and returned running and panting alongside his disabled bike. “You’re quite a runner,” Gerry said as he guided Javier to remove the wheel, tire, and tube. “So is my sister, Eliana,” Javier said, pointing to a teenager with a shy smile who was peering at them nearby. “My cousins too,” he said, indicating teenage twins who also hovered to watch the lesson. Before Gerry knew it, a queue of about a dozen kids and bikes had formed, and he spent the rest of time teaching them how to pump tires and make simple repairs and adjustments. “I don’t have enough patches to fix all these flats today, but I’ll bring more next Saturday. Why aren’t there more girls here?” he asked Eliana. She shrugged. “Maybe more girls will show up next week.” “Everyone should bring their bikes and helmets next week,” Gerry said. “After we repair them, maybe we can have a bike rodeo on the basketball court.” When Gerry returned the following Saturday, he found about twenty-five enthusiastic kids and their bicycles. He proceeded to teach repair skills, but insisted that the older teens also instruct the younger kids. He saw Eliana had shepherded a few girls to cajole them to perform the tasks. He gave her a nod and a smile when he caught her eye. The group spent half the time fixing the bikes and the rest of the time making up obstacle courses and silly games. The four hours flew by quickly. “Next week we’ll have a running and bicycling relay,” Gerry said as he was ready to mount his bike to leave. That’s like a duathlon, two-thirds of a triathlon. If the park had a pool and you all knew how to swim, we could have our own triathlon too.” On his third Saturday in Barrio Real, Gerry drove his car with Vanessa, an old road bike with a speedometer, and a stand to ride it in place. More than two dozen kids participated in the relays, but no one was more enthusiastic than Javier, Eliana, and their two cousins. Javier hadn’t exaggerated the first week—the
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four were very fast runners. They took their turns on the road bike, watching the odometer to see how far they could pedal in ten minutes. Eliana was the winner, and this time her smile wasn’t shy. Everyone agreed they’d repeat the events the following Saturday. “You’re really into coaching those kids,” Vanessa said when they were driving back to their neighborhood. “I guess I am. Some of them are quite smart, focused, and athletic. Javier, Eliana, and their two cousins seem to have all the right stuff to succeed, to go to college and to make something of their lives outside the barrio. All they need is the opportunity.” “What else can you give them with your limited time?” “I’m thinking. I have only two more sessions of community service to fulfill.” On the fourth Saturday, Gerry and Vanessa found the number of participants had grown again, and the morning’s events turned into a fiesta. Some
parents and other family member showed up and either participated or volunteered to keep the relays organized. The older kids raced time trials on the road bike set up on the stand. Eliana won again and wore a big smile. “We want to race in a triathlon,” Javier announced in front of his sister and cousins after the crowd broke up. “Will you teach us how to swim in a pool?” Gerry and Vanessa looked at each other. “Why a triathlon?” he asked. “Because no one in Barrio Real is a triathlete,” Eliana said. “They’ve never even heard of the sport. We want to be the first so we can stand out. Maybe it will help us get into college or something.” “We know you only have one more Saturday of community service, so you won’t have to come here anymore,” Javier said. “We were hoping maybe….” He shrugged.
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21
NEW TCSD MEMBERS, cont.
COACH’S CORNER, continued
Doug Small
If you replace sweat losses during the run, research shows that you’ll better optimize cardiovascular, thermoregulatory, and performance responses. Use your sweat test results to determine how much fluid you need each hour. If you’re going for a leisurely ride or a run that lasts less than an hour, you can stay hydrated with water every few miles. If you’re a salty sweater, cramp prone, going longer than an hour, you might want try adding some electrolytes to your
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Use Hydration Helpers:
water. There are a few options out on the market and eight ounces of EAS Hydrate, a new product which will be available on Amazon in the upcoming weeks, contains 270mg sodium, 180mg potassium, as well as chloride, per eight ounce serving. Which means that if you consume 16oz/hour, you’re likely to replace you’re electrolyte losses as outlined in the table above. For more great nutrition information, check out www.EASAcademy.org and join Team EAS @ https://eas.com/team-eas/registration
Barrio Real, continued MEMBER PROFILE, continued My equipment: Wetsuit: Xterra Bike: Argon e-14 TT bike and a Look 566 road bike Shoe: Zoot Equipment wish list: Eddy Merckx 525 road bike and latest Argon TT bike. Best advice: Plan ahead, arrive early, stay to your right, give it your all and have fun! Favorite Thing(s) About TCSD: Building friendships and participating in some of the training programs and events. Nothing compares with all that value for the annual membership cost.
“Vanessa and I have been talking. Next Sunday there’s a real triathlon taking place. We were thinking of asking the four of you to volunteer with us on the race course so you could see how you liked it.” Their gleeful shouts and laughter interrupted him. “We need to get permission from your parents,” Gerry said. “If it all works out, I’ll look into getting sponsorships for Team Barrio Real swim lessons and gear.” The four teenagers pumped their fists. “Yeah!”
and the four exuberant teens back to their homes. The kids were working off a sugar high from sampling too many energy bars at the race where they had helped at an aid station. They wore their oversized volunteer t-shirts with pride. As they drove, all they talked about was the triathlon and Team Barrio Real. “When will you start training us?” Javier asked. “Team Barrio Real will meet next Saturday morning,” Gerry said. “I’ll switch my bike rides to a different route on Sundays for a while. I can’t afford to run into that cop again and get another ticket. I’ve got a team to coach now.”
The following Sunday afternoon after the triathlon, Gerry drove his car loaded with Vanessa
Articles NEEDED!
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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 triathlon, they can include running, cycling, tri travels… etc., whatever you think other club members may find interest-
ing. Without content, this newsletter will
Share your race report or adventure. will be the last issue of TriNews if member’s don’t want or care end up being just ads, and that is no fun.
Just a test to see who is reading... This
about the content to fill these pages... we’re giving members one more month. Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page 4 for contact info.
SEPTEMBER 2014 22
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