INSIDE THIS ISSUE
OCTOBER 2013
JAG VS Admiral TCSD Events TCSD Contacts Board Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
1 3 4 4 5
New Members TCSD: On The Podium TCSD Conversation Member Profile Negative Splits
5 6 7 10 12
How Old? Question of the Month So Cal Kids Tri Series
14 21 22
TriNews
On
Saturday, September 8, 2012 J a p a n two San Diego naval officers where his new duty stafinished first in their respective military tion is located. Therefore, another divisions at the San Diego Triathlon Classic. One, triathlon where they will compete head JAG Lieutenant Corey Bean, finished atop the to head in the near future is highly unlikely. Although each achieved the same podium The goal–first place in their respective in the Military Divisions, both have taken 39 & The Under Military Division with a time San Diego Navy Triathletes Take Different Paths of 1:18:53 to the Same Destination — the Podium and finishing By Edward J. Torre seventh overdifferent paths to the all; while the Podium. In two other, Rear separate interAdmiral James views, both Lt. Rodman, finished Bean (whose most atop the podium Bean y e r o C recent duty station in the 40 & Above ant Lieuten was at the Legal Military Division Offices at Naval Base with a time of 1:17:19 and finishing San Diego) and Rear fourth overall. Both officers competed in Rear Ad miral James Adm. Rodman (who is the Sprint Distance which consisted of a 750 Rodma n the Chief of meter swim, a 22 kilometer bike, and a 5 kilometer run. Since competing last year in this Engineering at SPAWAR) discussed how triathlon triathlon where Rear Adm. Rodman finished 93 has been part of their lives. The majority of people who first hear about seconds ahead of Lt. Bean, they have not gone head to head since. Lieutenant Bean added, “If triathlon think about the annual Ironman World I hadn’t received a two minute penalty for draft- Championships held in October in Kona, Hawaii ing on the bike, I would have finished ahead of where triathletes swim 2.4 miles, bike 112 the admiral and second overall.” It is interesting miles, and run 26.2 miles (a marathon!). to note that Lt. Bean has since transferred to continued on page 16
VS
JA G
OCTOBER CLUB MEETING Wednesday, October 23rd Location: Hi-Tcech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 Refer to the Club’s website for complete/updated information.
OCTOBER CLUB TRIATHLON Date: Saturday, October 19th 6am check-in opens 7am race start Location: Fiesta Island Format: 750S/12B/4R
Admiral
14037 Midland Rd, Poway, CA 92064
858-842-4664
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OCTOBER 2013 2
OCTOBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Tuesday October 8th, 6:00pm Join us for some delicious eats, mingling with your fellow triathletes, and happy hour prices on all beer, wine and cocktails for our entire event. This restaurant has great local craft beer on draft, a full bar, an extensive wine list, and amazing pizza and other food. It is also owned by two brothers, one is Mark Urquhart...a former triclub member! The restaurant is in the Lomas Santa Fe Shopping Center in Solana Beach in the same parking lot as Bevmo.
CLUB TRIATHLON
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Saturday October 19th, 7:00am
Thursday October 10th, 6pm
Tuesday October 29th, 6pm
The Fall triathlon season is here! Make sure you register on the Club’s web race registration page. Friends and guests who wish to participate, please send an e-mail to the race director to be added to the participant list and/or learn about the Club’s policy. Membership will be checked for this and all TCSD races.
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?
November 23rd will be the last Club tri of the year. Helmets are MANDATORY. Schedule of Events: Set up: 5:30am Race start: 7:00am Location: Fiesta Island Event Distance: Swim: 700 meters Bike 12 miles, 5 loops Run: 4 miles, 2 laps
Location: Xterra Showroom 610 Gateway Center Way Suite J, San Diego, CA 92102 map: http://tiny.cc/kmhw3w Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Location: Real Food and Spirits 124 South Solana Hills Drive Solana Beach, CA 92067 map: http://tiny.cc/s5cw3w
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES,
Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
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.
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: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 map: http://tiny.cc/w3umsw Contact: Questions/comments addressed to coaches@triclubsandiego.org
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, 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: Cathy Breslaw, Judi Carbary, Barbara Javor, Edward Torre, and
Craig Zelent
President
Steven 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
jhill@triclubsandiego.org
Brian Long
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
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 Jones
debtriestri@yahoo.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
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
Jim Johnson
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
OCTOBER 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 Sheri Alderman Rick Alexander Megan Allison Brooke Ballard
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Mike Bates Matthew Behrendt Wilbert Breeden
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Michelle Burgos
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Sunceray Chamblee Rickard
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
Ryan Dee
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Travis Downs
Tuesday 6:00 AM Pannikin Bike Ride 6:00 AM Ocean Swim
•
•
Frances Dysart
Location: Pannikin - 7467 Girard Ave., La Jolla.
Stephanie Frianela
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,
Paul Gamache, L.Ac Myhang Huynh Mohamed Jalloh
Wednesday
Mary Johnson
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
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
•
Jelger Kalmijn
Location: UCSD Track.
5:45 PM
•
•
Kyle Kennedy
Location: Tamarack Beach. •
Brent Kludt Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Sylvia Knust Richard Konopasek Chad Kunde
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Jackie Lanway
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 5:45 PM
Kai Desjardins
Beginner Open Water Swim
•
•
Hugo Lepur
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Caroline Livett James Magras Ruth Muchekehu
6:30 AM First light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Jessica Ogden
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Emilie Osterfeld
Location: La Jolla Cove.
Amy Pamensky
Saturday
Magda Remillard
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
John Rollins
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Tyler Sinks
Sunday 2:30 PM
Diana Spyridonidis Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
Jeanne Talbot Rebecca Tredway Alexander van Zoest Dave Wardlow Scott Witeby
* 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 San Diego Triathlon Classic September 7, 2013 Olympic
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio West (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
OCTOBER 2013 6
Steve Clayton Betsy Huntingdon Alison Boutilier Bryce Williams Matt Berrens Kevin Belsky Xanthe Belsky Greg Monera Daniel Fennell Gregory Burow Jeremy Stromsoe Trevor Blair Benjamin Nye Stephen Thunder Bill Gleason Craig Zelent Mark Bauckman Scott Ehrlich Daniele Pelessone Robert Boyd Michael McGlinn Natalie Stiffler Ann Marie Manfreda Katherine Gunsur Fernanda Gandara Lori Ligas Michelle Sutliff Denise Ingram Renee Cinco Lisa Leonard Gina Sample Debbie Kinsinger
Division
AG Rank
Clydesdale 3rd Athena 1st Athena 2nd M Military <39 1st M Military <39 2nd M Military 40+ 3rd F Military 40+ 1st M 1st Responder 2nd M1-19 1st M1-19 2nd M25-29 2nd M35-39 2nd M35-39 3rd M45-49 2nd M45-49 3rd M50-54 2nd M55-59 1st M60-64 1st M60-64 3rd M65-69 1st M65-69 3rd F25-29 1st F30-34 1st F30-34 3rd F35-39 1st F40-44 3rd F45-49 1st F45-49 2nd F45-49 3rd F50-54 1st F50-54 3rd F55-59 3rd
Sprint
Division
Miguel Guerra Andrea Guerra Kimberly Collier Ethan Boen Peter Karvelis Chris Costales James Murff David Whisenhunt Les Shibata Rob Watson Bill Molumby John Healy, Sr.
M Elite F Elite F Military 40+ M1-19 M35-39 M35-39 M45-49 M50-54 M55-59 M60-64 M60-64 M65-69
AG Rank 1st 1st 1st 1st 1st 3rd 2nd 2nd 2nd 2nd 3rd 3rd
Sprint,cont.
Division
AG Rank
Gerry Forman Lauren Stainback Katherine Ingram Sunceray Rickard Jennifer Mackie Paige Greenfeld Sabrina Coble Dana Friehau Melissa Stokely Cathie Ellis Nancy Morris
M75-99 F1-19 F25-29 F30-34 F35-39 F35-39 F45-49 F50-54 F55-59 F60-64 F65-69
1st 2nd 1st 2nd 2nd 3rd 3rd 2nd 1st 1st 1st
Surf Town Triathlon & Duathlon Imperial Beach, CA August 23rd, 2013 Triathlon Katarina LaJeunesse Jared England Heather Richards Xanthe Belsky Daniel Fennell Kurt Braeckel Stephen Thunder Bill Dusting Charles Szentesi Peter Hohnemann William Haines Jr. Veronika Divis Olivia Wade Katherine Gunsur Christy England Kendra Ksiazek Felicia Walker Bonnie Hammer Robin Torre Melissa Stokely
Division AG Rank F Elite 1st Clydesdale 3rd Athena 1st Athena 40+ 2nd M16-19 1st M35-39 2nd M45-49 2nd M50-54 1st M60-64 3rd M65-69 3rd M75-79 1st F11-15 1st F11-15 2nd F25-29 1st F30-34 1st F30-34 3rd F45-49 1st F50-54 2nd F50-54 3rd F55-59 1st
Duathlon Todd Duell Jared Tomasek Jerry Phelps Andrew Thacher Les Shibata Stan Ideker Kenneth Goodwin Emilio De Soto Jessica Tomasek
Division Clyde 40+ M13-15 M45-49 M50-54 M55-59 M55-59 M70-74 M80-99 F16-19
AG Rank 1st 1st 3rd 3rd 1st 2nd 1st 1st 1st
TCSD CONVERSATION WITH: By Craig Zelent
”
Julie Dunkle
“
I had the good fortune to talk triathlon with TCSD’s one and only Julie Dunkle. Please join me as we get to know this great athlete who is humble enough to recognize that she would not have advanced as far in triathlon and as quickly without the benefits offered by our great club and its members. Craig: What was your athletic background before triathlon?. Julie: I was swimming by the time I was nine months. My father would toss me off the diving board into the deep end to my mom. Growing up in Denver I swam every summer at the neighborhood club. This evolved to year round AAU (now USA Swimming) by the time I was 12 and living in Northern California. It was my passion, my social life and my dream. I had an abnormal high school life, swimming before and after school and on weekends - my life was swimming. At the age of 17 in 1984 I qualified for US Nationals in the 800 and 1650 (which are short course events; 25 yards) and for the long course season I qualified again in the 1500 but since it was an Olympic year, the Olympic trials replaced US Nationals. My event at the time was not an Olympic event so I was not Oceanside 70.3 racing. able to swim at the trials. This led me to LSU on a swimming scholarship and this took meters, swimming to a new level. Swimming at a ran 20 miles and lifted heavy Division I school ranked in the top 10 (in swim- weights. This was my first experience in overming) at the time was a privilege, a job and training and fatigue. My first SEC swim meet I journey. We trained in top facilities, with top PR’d in my 500 freestyle at 4:47 and 800 7:59 coaches, were treated like rock stars and trained and I was sure I was heading for amazing like professionals. It was five to six hours a day results. Injury, constant fatigue and soon lack of and it was the hardest thing I had ever done. I motivation led to subpar performances… but I loved the athletic life but the training we did stuck with it and made memories and friends for there as a distance swimmer did not further my life. By the time I was done, I was done I was career. Many weeks we logged over 85,000
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
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
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
done. Burned out, wanting to quit but forced to swim to stay at LSU… I walked away from swimming really hating the very sport that had taken me so far.
and and I watched 100’s of people finish and I soon realized I was paralyzed, moved and in sheer awe. Later my brother said “Jules, one day, you’ll be here.” I could only hope…
What was it like for you to experience the 1989 Iron War between Mark Allen and Dave Scott? Julie: In 1989 just finishing my last collegiate
Once your swimming career ended, how did you test yourself athletically? Julie: After my swimming career ended you
swimming year my family went to Kona to watch a good friend race Ironman. I was clueless, no idea what it was. My first impression of this sport was seeing the fittest people I had ever seen cruising about the town. As an athlete I was impressed. As the cannon went off and the 1,500 swimmers took off I was moved. We were all over the bike course on our mopeds and having no cycling experience I could not appreciate the 112 miles other than the heat. Watching the marathon I was in awe and then all of a sudden two guys came running along, shoulder to shoulder, wearing neon shorts and the crowd went nuts. People yelling “Mark you can do this” Mark who? Dave who…. I ran to the finish line feeling the raw emotion emanating from Mark Allen as he won for the first time in Kona. I later learned this was the “Iron War”. These two rivals raced side by side for nearly seven hours. I stood there with tears of emotion (and I still did not know the whole story)
could not pay me to get wet outside of the shower. I took a year and did nothing. I ate, drank and gained 20 lbs. Soon that got old and I started running… what a refreshing sport. No water, social if you wanted and music. I ran for pure fun (for about a week), and then got competitive. Mostly I ran 10K’s and half marathons as I was establishing my career, having kids etc. Eventually the distance swimmer in me gravitated to the marathon distance. The first marathon I finished, barely finished, all I could think of was my dreams of an Ironman were squashed. No way, no way could anyone run 26.2 miles (which was so hard) AFTER a 2.4 mile swim and 112 mile bike. Not in my future.
I recently interviewed Troy Cundari for the TCSD Newsletter. What role did Troy play in your becoming a triathlete? Julie: I was an addicted runner but was not good at dialing it back, recovery or listening to my body. My swim training was about pushing the limits all the time. Puking was rewarded.
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continued on page 12
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OCTOBER 2013 8
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SPONSORS OF TCSD
Collapsing was good. When you apply this to running at 30+ this distance, sure no it leads to injury after problem. I hired an injury. After a six Ironman specific month sentence of no coach, Kevin Purcell, running, I started in 2008 and we cycling with my husbegan the journey. band. At the time my Long rides and runs daughter was playing – building a base soccer and I would and doing BDT (big come to practice and day training) - one take off for a run in the hour swim, six hour canyon. There was bike, one hour run another dad who did the began to show me same. In the world of I could do this. My suburban soccer moms goal was to finwe were freakish. ish… but secretly Eventually we became wanted to kick friends and he asked if I ass and qualify rode and I said I was just for Kona. It was learning, he offered to an epic day, I show me local rides. At the loved it all and time I had 1 route and it suffered but was all right hand turns so crossed the finI did not have to stop – see ish line in I was terrified of unclip11:17, sobping. I see him one day and bing, and hearhe asks if I can swim? I ing those magold bike. r he t laugh… um yes. He says, ical words by Mike Reilly “Julie ou ab r n. Ask he and having fu ke bi w “I’ve seen you run and ride. Dunkle – you are an Ironman.” I was in awe, more proud ne r he Julie riding If you can swim you might be of myself than any previous accomplishment. And I was hooked… good at triathlon.” My response “I can’t run 26 miles after a 112 so hooked I paid for a Foundation slot at Ironman Wisconsin ten mile ride.” He laughs and tells me there are shorter races. Who weeks later. I had to do this again. At IM Wisconsin I was ready knew! He convinces me to sign up for the Encinitas Sprint to race, not just finish. I rode too hard and struggled on the Triathlon. He was amazing, sold me a wetsuit, took me to Del Mar run… mile three felt like 20 but I ticked the miles off one at a to practice ocean swimming, picked me up on race day, showed time and hung in there for fourth place. OMG I did it… Kona slot. me how to set up transition and gave me pointers. This was our We celebrated. I cried and showed up the next day to claim my very own Troy Cundari. It was an epic day with big surf and I loved slot only to learn there were only three. In Coeur d’Alene there every minute of it. I won my age group and was hooked. This was were four. I made a rookie move by assuming the two races would more fun than I had in years… more, more, more. I went home have the same number of Kona slots. I was mortified. The only and signed up for Camp Pendleton, Oceanside and Vineman 70.3. saving grace was there was no Facebook to publish “Kona baby” I pondered an Ironman but thought maybe do a few 70.3’s first. and then retract it the next day “"just kidding.” Suddenly an Ironman seemed doable. How doing a Sprint, a one 2009 - game on! Oceanside and Coeur d’Alene. At the time hour race convinced me of that was baffling. It was pure emo- Oceanside offered one Kona slot – so I had to win. I left T2 with tion... I am drawn to longer distances and, well, longer in another girl and we were first and second… She was an ex-protriathlon was Ironman. And by this point I knew people who had fessional and took off fast and I knew I could not run that pace. done one and if they can, I can! The adrenaline of racing soon I ran well and ran hard. At mile ten I learned she was dying and overrode my mental block of “not possible.” I did all I could. I came up 11 seconds short. A PR, sub five-hours, You’ve done the Hawaiian Ironman three times - 2009, 2010 and second place… and I was devastated. Triathlon for me was now about one thing - getting to Kona. I was down… but my coach 2011. What was your journey like to get qualified in 2009? (gave me a swift kick in the ass) and helped me see how fit I was, Julie: After I did Oceanside in 2007, my first 70.3, I promptly how I was 19 minutes faster than last year and to look toward signed up for 2008 Ironman Coeur d’Alene. Mind you, my first 70.3 Coeur d’Alene. Stop the pity continued on page 10 was not pretty but I still thought, double
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued MEMBER PROFILE RAN SHENHAR Member since: think 2011?
Age Group: M35-39 Status: Married +2 Occupation: Communications Engineer. Favorite local restaurant: Pastalini on Miramar, Souplantation (the kids are just an excuse). More fancy - Bombay in Hilcrest. When not training, I enjoy: Jumping on the trampoline with the kids and wasting time on the internet. Before I became a triathlete I was: FAT. I still am ;) Who or what inspired you to start triathlons? When I was in middle school, we had a small Tri to honor a fallen Israeli officer who was killed in a car blast in Lebanon. My first triathlon: 1989 in Kiryat Ono, Israel. Pre and/or Post event ritual: Does running to the restroom count? Favorite event/tri: Wildflower rocks! Favorite segment (swim, bike or run): Bike. Surprisingly, though it is my weakest segment. PR/Best race (or any split time): Wildflower 2013 6:01:43. My goal was 5:59:59 - close, but no cigar :( This year’s athletic goal: complete a full distance race, ideally w/o continued on page 11
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party and get focused. I started IM CdA in 2009 with an air of confidence, this was Ironman #3 and the fear of finishing was replaced with the goal of a race. It was a magical day… swim was great, bike was spot on as we discussed – a negative split. I struggled miles 75-95 feeling tired, low and the negative talk crept in, but this is Ironman and the lows are lows. I worked through it and by mile 95 I was feeling good. Onto the run I was in second place and felt great. The run is my weak spot but that day I was a runner. I started c o ns e r v a tively and picked it Coach Julie at Ventura Cove. up. I was running well, felt good and ticking off the miles. Around mile 16 I knew I could do this, by mile 21 I was smelling the sea air of Kona and focused on not falling on my face and getting to the finish line. Once again I was sobbing as I ran down the chute… those magical words now held a Kona slot for me. I did my homework. I knew there were three slots and I was in 2nd! 10:41 and Kona baby!
she is a runner, she is two minutes back” Ugh… I take off, slam a Red Bull and am not happy. I’m telling myself I don’t really want to go to Kona this year, we can save money… I was mentally down. My husband John rides by “come on Jules, you can do this, come on.” “No I can’t. Oh no I have to poop.” He yells “poop your pants.” I yell “you can only poop your pants if you are winning and I am dying.” John is race sherpa, supporter extraordinaire and he rides ahead to the porta pottie and says “my wife is trying to qualify for Kona, can she go ahead of y o u ? ” Amazing… the guys says “yes.” Well, in those few moments in the porta pottie I decide Screw Kona, but I am going to make her (fourth place) work for it, she will have to run me into the ground. I slam back the door and come out like Superman. I picked up the pace and focused on making her hurt. Somewhere around mile 23 I learn she has faded and I am now in second place. I ran someone down - a first for me. I finished in second place and it was the hardest race of my life. I ran the last three miles in agony, knowing she or someone was running me down. I had six minutes on 3rd place but I was scared.
You qualified for the 2010 Hawaii at the 2010 Ironman Utah. What was your experience like in St. George? What volunteer jobs have you done for the Julie: Now racing was about Kona. 2010 I did TCSD? not qualify at Oceanside (2nd again) but this Julie: I joined the Tri Club in 2008 and was time I was okay as I had my sights set on the inaugural Ironman St. George. After a 53 degree swim, and a really tough bike I was starting the run in third with three slots. The run was tough – up or down hill, two loops. At the end of loop one I was hurting and I saw my coach. He said “Fourth place put eight minutes into you on the 1st lap and
amazed at what the club offered, the sheer number of workouts and races. With my two kids and training I don’t do much with the club, but I got a lot of experience early on with the club races and the Aquathlons. I felt the need to help in some way and as a lifelong swim coach I started volunteering at the JCC. I did this for about a year, but 7:30pm on a
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MEMBER PROFILE, continued dying ;) Can’t race without: My Rudy Project sunglasses. They are old and starting to fall apart, but I still love them! Most embarrassing or disastrous moment: Some things are better left unsaid! My equipment: Wetsuit: Orca Bike: Fuji Shoe: Mizuno
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Monday or Wednesday is family time and as my work at home or don’t work. kid’s schedules got more and more hectic I How do you manage to accommodate swimwanted to be home or at their games so I tran- mers of all abilities at your Ventura Cove swim sitioned out. I started offering a Friday noon workout? swim at Ventura Cove for other people who Julie: I can manage all level swimmers and JD. have kids, , Riley, Julie hn Jo (as long as you can swim 500 – n fu family ay Run crazy D ng vi gi meters) at Ventura Cove since it is a ks Than safe environment for open water swimming. Easy entry, all visible from the shore and there is no surf. I group people by upcoming races, goals or what they feel for the day. Sometimes we have three workouts going 1: long Ironman swim with sighting and intervals. 2: entry/exit practice with sighting 3: varied intervals. If anyone wants 1:1 feedback I can usually accommodate once the workout has begun. It is very fluid and casual.
You also do one-on-one triathlon coaching. How can continued on page 24
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OCTOBER 2013 12
NegativeSplits g When is this stupid budget meeting going to end? Naomi glanced at her watch for the umpteenth time. She had wanted to leave work a half hour early for a training ride before sunset. She doodled 83 over and over on her notepad, the target cycling time starting at the shopping center where she always left her car for this ride. She daydreamed about the bike route on the lightly traveled, two-lane highway that passed through undulating ranchland. Railroad tracks crossed the highway about halfway through the ride. Sometimes the long, slow, train passed, stopping traffic for ten or fifteen minutes. Having ridden the route many times, she had memorized her splits between several landmarks along the way. When riding alone, Naomi raced against her past times, trying for negative splits. Her co-workers pushing back their chairs at the end of the meeting startled Naomi from her reverie. She quickly returned to her desk to grab her bike clothes and change into them before leaving the building. She checked the time while stepping into her car. Fifteen minutes late, and with the growing rush hour traffic at this time, she might start the ride twenty-five minutes late. While driving to the shopping center, she calculated what time she’d return to her car, barring the train and other unplanned hold-ups. It would be dusk. Not good. She’d have to hammer the ride. Fifteen minutes into the ride, traffic thinned as cars turned into the housing developments outside the city limits. Hope it stays this way. At the last major intersection before reaching open country, she groaned. Several large, flatbed trucks carrying long, heavy pipes turned onto the highway and lumbered up the road. Traffic backed up, and she had to hug the outer edge of the narrow shoulder to avoid cars going barely faster than she could pedal. She cursed. I’ll never finish the ride in eighty-three minutes. Five minutes later, the large trucks had driven far enough ahead that she no longer rode alongside backed-up traffic. She was at the bottom of a gentle rise that climbed over a crest and descended to the railroad crossing. The next split should be thirteen minutes. She checked her watch and rode
By Barbara Javor
hard. While beginning the descent, her heart sank at the sound of the train whistle. The broad, shallow valley was undeveloped, and she had no problem seeing the long train about to cross the road. She coasted, ignoring her split time. It’ll take a good ten minutes to pass. As she coasted, an old van passed her belching black and blue exhaust, and rattling as if this was its last journey. Ranchera music blared from the car radio out the open window along with loud voices of men speaking Spanish. The motor coughed, sputtered, and died, and Naomi coasted by the van. She only understood a few words of Spanish, but she knew whatever they said to her as she passed was rude and likely vulgar. She cursed at them over her shoulder and continued coasting towards the railroad crossing. Moments later the van’s engine came to life again. This time as it passed, an empty beer bottle sailed over her head, barely missing her. The men in the van laughed and shouted something else to her in Spanish. Rattled, she stayed several car-lengths back from the van to avoid another incident with the men and remain clear of the putrid exhaust. Shortly after she stopped to wait for the train to pass, the men tossed several beer bottles and other trash out the passenger window. There’s something I can do—report their polluting van and their littering. She leaned her bike along a ranch fence, took out her cell phone, and walked to the back of the van to photograph the license plate and the cloud of exhaust. She continued around the side of the van, taking photos of the litter and the two men with Hispanic features in the front seats while ignoring their profanity-laced words. The passenger wore a drunken grin on his flabby face, but the driver quickly turned after he saw what she was doing. She got two shots of his profile that showed his hawk-like nose and his black hair tied in a ponytail. She continued around the front of the van, taking photos of the occupants through the windshield, but the driver covered his face. About a dozen vehicles waited for the train to pass. With that many people nearby, Naomi knew the men in the van wouldn’t try to stop her. Nearly ten minutes elapsed before the train
was gone and the barriers lifted. Naomi checked her watch. She hung back for two minutes to let all the cars pass and allow the van get a head start in case the occupants had any other nasty ideas. On a good day, she could hammer this section of road to the next intersection in six minutes. It was a straight stretch, and she could just about see the stop sign from the tracks. She took off, determined to have one negative split for the day. The van slowly climbed the rise, spewing a wake of billowing, black and blue fumes. Other vehicles passed the sputtering van, but Naomi’s distance from it remained the same. Keep going, she urged the van. I don’t want to eat your smoke or get near you again. She kept checking her watch and the van’s progress. The intersection at the top of the rise had a two-way stop sign, and the cross-traffic didn’t have to stop. A thought flashed through Naomi’s mind that when the van stopped at the crossing, the engine might die again, and she’d have to pass it. She was part-way up the rise, still about two minutes from the intersection, when the van crested the hill. Instead of stopping, the
driver motored through the crossing in a thickening cloud of oily exhaust. In the otherwise quiet, open range, the blaring horns of crosstraffic and the sickening sounds of screeching tires and crashing vehicles filled the air. Naomi immediately stopped, pulled out her phone, punched in nine-one-one, and reported the accident that had just taken place a few minutes ahead of her. She continue riding to the intersection, conjuring images of what she’d find—the two men in the van hurt or worse, along with the occupants from one or two other vehicles in the collision, and passersby who stopped to help. She found what she anticipated, plus more. The impact had opened the back doors of the van, and eight Hispanic men had spilled onto the pavement. Some weren’t moving. The rotund passenger from the front seat lay on the ground, bleeding and groaning, “Diego, Diego.” She looked around for the driver, but he was nowhere to be found. Diego must be the driver. Naomi bent down next to the heavy man who
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How Old? By Cathy Breslaw
Bill Bell’s story is one of the power of the human spirit, about the ability to see past our own boundaries, our own limits, to achieve things we thought were not possible - Isn’t that what art is about? Stretching ourselves into previously unknown places within and outside ourselves? To test new avenues, new ways of thinking about subjects, objects and philosophies? And, to keep going even when we fail over and over to create our desired results? Then, sometimes, creating something fantastic? Bill Bell dragged himself on hands and knees across the finish line at the Kona Hawaii Ironman competition. It was midnight 2 minutes and 41 seconds past the 17 hour deadline, completing a day of swimming 2.4 miles, biking 112 miles, and running a full marathon – 26.2 miles all consecutively. Though disappointed he didn’t finish in the allotted time, Bell commented “I didn’t see it as a failure, only a setback, adding “Finishers are winners.” What makes this event even more poignant is the fact that he did this race when he was 77 years old. In 2000, the following year, he earned the title World Champion, finishing first in the 75-79 year
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old age group. Bell, who started competing in these races at 59 years old, has completed over 300 triathalons of varying lengths, including 32 ironman, and 41 half Ironman races. He placed first in five Kona Ironman races in his age bracket. He has also competed in races in Austria, Australia, Canada, Germany and New Zealand. His race experience extends to having completed 158 marathons, and three ultraman three day triathalons, which consists of a 6 mile swim, 250 mile bike, 52.4 mile run, placing first in his age group in two of those races. In a race called the “World’s Toughest Triathalon” held in Lake Tahoe, Bell finished first in his age group three times – at 6500' altitude, where he swam two miles, biked 100 miles and ran 18.6 miles. It’s plain to see that Bell is a driven man - his tremendous spirit and determination is born from a childhood of many challenges. When we met for this interview, Bell told me story after story of a family in LA in the 1920’s with no money - how his father was a professional gambler who was often away and how they moved often because of problems meeting the rent each month. When he was a boy, his mom would save up the ten cents needed for a
quart of milk. Bell described his mother as the person whose strength knit his family together. She taught him and his brother solid values and supported the family by working long hours as secretary to the president of the Brown Shoe Company. Bill’s mom had children late in life, and at 60 years of age, had a tough time finding work. Though the family was poor, his mother made sure he and his brother learned an instrument. Bell learned the trumpet and his brother the saxophone. They prayed at the Baptist church nearby and were enrolled in Boy Scouts. The skills they learned with instruments earned them gigs in Hollywood Legion Bands, and they were sometimes hired as extras on movie sets. Bell also worked several paper routes. His father died when Bell was 14 years old so the need for money increased which meant he had to work more hours and wouldn’t be able participate in high school sports. Bell tried to become a pilot in the military several times but was denied because of various issues with eyesight and blood pressure. He went to work for Douglas Aircraft and Lockheed
who were hiring during the war years. Bell also took classes at UCLA and Los Angeles City College at night in math and engineering, subjects he was interested in and ones that he thought would earn him better jobs. At Lockheed, Bell designed tools and fixtures to manufacture aircraft parts. Simultaneously he got jobs in bands on movie sets – even working with famous screen actors like Betty Davis and Jack Benny. When he was 22 years old, Bell met Margie, his wife-to-be, and they were later married and had three daughters. As his skills in designing and engineering metal parts increased, Bell became more ambitious and represented several aircraft parts companies as a Sales and Marketing Engineeer. He also worked for Northrup and Hughes Aircraft. Eventually he worked toward having his own company with partners. As the years went on, Bell designed fasteners, bolts, pilot seats and other equipment for the airline industry and worked with NASA during its early beginnings in the 1960’s. He and his wife built a home in Palos Verdes where they raised their family and he also sold real estate. He retired in 1989 when he and his partner sold their company to IPECO, an international company making pilot seats and other products for the airline industry. Bell has approached his athletic career with the same spirit and per-
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Whereas Rear Adm. However, there Rodman’s history of particiare other dispation in triathlon has been tances that triathconsistent over the years, letes take part in: Lt. Bean’s participation can Sprint, Olympic be characterized almost, in (1500m swim, 40k Navy parlance, as one of a bike, 10k run), “break in service.” In colHalf-Ironman (1.2 lege, Lt. Bean did a few mi swim, 56 mi triathlons and a few after bike, 13.1 mi run), college but then he and Ironman. Rear stopped at age 20—howAdm. Rodman and Lt. ever, “At 38, I picked it Bean compete almost up again!” During that exclusively in the 18-year gap where he Sprint distances— did not participate in and, yes they do comtriathlons, he pointed pete! out that “I was not a Rear Adm. Rodman couch potato those has participated in years. I primarily over 200 triathlons that t the run segmen up ng hi is fin stayed in shape by have spanned a period y Bean Lieutenant Core ich he finished n Classic in wh lo th s w i m m i n g . ” of over 28 years. While ia Tr SD of the 2012 ry Division. ta ili M r Furthermore, his in college, Rear Adm. de Un 1st in the 39 & thoughts about cycling were not all that posiRodman ran cross-country—however, after college, he was looking for tive. “I thought cycling was something to spend a challenge and he found triathlon. He entered a lot of money on and a lot of equipment to his first triathlon in 1985 in Lancaster, maintain and I did not get that much utility out Pennsylvania but did not complete the race due of it, probably because I was not really that to mechanical issues on the bike—a flat tire. good at it.” What got Lt. Bean back into triathlons were Despite not completing his first triathlon, he was hooked. “I got the bug and have been challenges and motivations from fellow staff in doing triathlons ever since,” reminisced Rear the legal office. “One JAG was very competitive Adm. Rodman. One year later he entered the and said it would be a great way to meet people.” So Lt. Bean purchased a bike off craigslist same triathlon and completed it. t t Cycle Spor sy of Momen Photo courte
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JAG vs Admiral, continued
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for $340 and started preparing for his first Triathlon on March 17th he finished 1st in the triathlon after his 18-year hiatus. He had signed Military Division. Not bad for a first year triathup for the March 2012 Seal Sprint Triathlon but lete! due to weather it became a And, letâ&#x20AC;&#x2122;s not forget the race in which both Re ar Admiral James duathlon in which he finRear Adm. Rodman Rodman finishi ng up the run ished third in the Military segment of the 2012 and he raced inâ&#x20AC;&#x201D; SDTriathlon Clas sic in which he the San Diego finished 1st in Division. the 40+ Milita ry Division. Lieutenant Beanâ&#x20AC;&#x2122;s first Triathlon Classic year triathlon results have last Septemberâ&#x20AC;&#x201D; seen a steady progression where both offito the podium within the cers won their military divisions in which respective military he primarily participates. age group divisions In 2012, at the Encinitas and where Lt. Bean Triathlon on May 20th he finished a mere 93 finished 11th in his Age seconds behind Rear Group (35-39); at the Adm. Rodman (albeit Hunter Mountain Sprint with a drafting Triathlon on June 9th penalty on the bike). he finished first overall; In recent races Lt. in the Surf Town Sprint Bean did not compete Triathlon on October in, Rear Adm. Rodman 24th he finished sechas finished atop the ond in the Military podium in his own Division; and, in the right. In 2012, at the 2013 Seal Sprint
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JAG vs Admiral, continued
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Mission Bay Triathlon, he finished second in the Military Division. In 2013, at the Spring Sprint in San Diego on May 5th, he finished 1st in the Military Division; and at the San Diego International Classic on June 30th, he finished 1st in the Military Division. Despite their different paths to the podium and a hint of rivalry indicated by their results in the military divisions, Lt. Bean and Rear Adm. Rodman have similar views on participation in their sport as well as a “healthy” rivalry grounded in teamwork. Both Rear Adm. Rodman and Lt. Bean enjoy local San Diego bike training rides up to Cabrillo National Monument. “I love doing hill repeats at the Tide Pools at Cabrillo,” said Lt. Bean. ”I sometimes catch the Moment Cycle Sport ride up to Cabrillo,” added Rear Adm. Rodman. When Lt. Bean was stationed in San Diego, he frequently commuted to work by running or biking in from Coronado. For his run commute, he would take the Coronado Ferry in and back for a total of about nine miles; and, for his bike commute, he would typically ride around the San Diego Bay (which is about 20 miles one way). In addition, he would often do the weekly Saturday morning Donut Ride in Coronado–and, directly follow it up with a two-mile run. ”It simulates the conditions of a race where you are running off the bike,“ emphasized Lt. Bean. Not to be outdone by Lt. Bean’s Coronado workouts, Rear Adm. Rodman has his own unique workouts. “I often do a hard swim at a local pool and hop on the bike path to do a good five mile tempo run–throwing in tempo surges at race pace,” said Rear Adm. Rodman. “I love to use the Coronado bike path to do some speed training on the bike and I do most of my workouts with a heart rate monitor so I can monitor where I am,” he stated passionately. No matter the distance and speed of their workouts within each of the three disciplines, both officers agree on one thing they emphatically stress in their workouts and which have contributed to their success in triathlons—do Interval training! “My experience tells me you have to be able to do intense interval training in every single discipline a couple times a week,” Lt. Bean stressed. When he goes around San Diego Bay, Lt. Bean will do intervals within the 20 mile distance where he will do one minute hard and two minutes of recovery. Adding to Lt. Bean’s comment about intervals, Rear Adm. Rodman emphasized that his “training sessions are specific and focused and doing interval training has positively contributed” to his success in triathlon. Both officers are competitors and that is what triathlon brings out in them. “By nature I have been a competitive person throughout my life so I enjoy the competitive aspect of it [triathlon],” said Rear Adm. Rodman. Lt. Bean was even more passionate about the joy triathlon brings to him, “I like the competition… I like having a day that I am firing on all six cylinders or however many I have… they are all firing… where everything is coming together.”
Even though Rear Adm. Rodman and Lt. Bean are both intense competitors, they both met at a triathlon and have been friends since and sometimes training partners. Beyond the joy competing in triathlon brings them is the people they have met along the way. “I have met some great sailors through triathlon—from sailors just coming from boot camp to an Admiral,” stated Lt. Bean. Rear Adm. Rodman gets a boost of energy being around fellow triathletes: “I love going to races and meeting people. I meet folks from all walks of life—from factory workers to business CEO’s—everybody there is excited about the sport. It’s rare today where you can find a group of people who are so energized about what they are doing and you pick up that energy when you go to the races. I think that is just a phenomenal experience and I just enjoy being in that environment because it is just a phenomenal way to spend a Saturday or Sunday morning.”
In the Navy, Teamwork and Attention to Detail are stressed among many other things. As triathletes, keeping attention to detail is second nature with all the equipment and other gadgets that can enhance a triathlete’s performance—however, sometimes experiencing teamwork in a sport such as triathlon that seems individualistic can sometimes be difficult. After Lt. Bean won the military division of the Solana Beach Triathlon this past July right before his move to Japan, he wanted to give thanks to a fellow Navy triathlete for an assist: “Rear Adm. Rodman was kind enough to lend me a wetsuit since mine was packed up for Japan. Not sure I would have thawed out enough to bike and run if I’d swam without a wetsuit.“ Yes, Navy teamwork is alive and well in the sport of triathlon—and, it can take you all the way to the Podium!
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OCTOBER 2013 20
?
QUESTION OF THE MONTH:
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What is your advice and tips for 1st time or new triathletes?
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ANSWERS:
The only dumb question is the question you DON’T ask! Never be afraid to ask, as many newbies are probably wondering the same thing as you! TCSD offers SO many opportunities to participate in beginner swims, rides, runs with other newbies. It's a great way to meet new people and ask more questions! The monthly networking dinner is a perfect way to learn details of races you may want to sign up for, and to meet new training partners. Just. Do. It!” – Tracy
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
You are never ready for your race, you just run out of time to train. - Joshua Tootell Anyway my tip, I have a pair of Zoots just sitting there, can’t run in them without socks or with socks for that matter. To still run sprints and Oly’s without socks I put Body Glide on the insole. I’ve read to only put it on the spots where you feet get hot. I figured it's going to get hot all over so the body glide goes on the entire insole and so far that worked for me. I haven't tried it on longer runs than six miles , will try during off season… just in case it doesn’t work for long distance running. - Maggie Start with a TCSD beginner tri if possible... There's nothing like having total support for your first race experience, and being in a group of people with similar skills. - Tassia Don’t think, just Do. There’s no point wasting a load of time worrying about whether you’re “fit enough” or whether you need all the latest gear or about having enough time to train etc - at the end of the day they are just excuses. All you have to do is get out there, sign up for a race, get stuck into some (tri club) training sessions and everything else will follow. People really are just as happy to see a newbie complete their first race as they are seeing old pros on the podium so get going! - Andrew Johnson Relax, focus on yourself not others (if someone in your AG passes you on the bike tell yourself ”I got out of the water before they did!” and HAVE FUN! That’s why we do it in the first place, right?!? Because it’s FUN!!!. - Anonymous
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1. Know the Rules of Triathlon-especially the race you are doing. (**note: if your seven year old child knows ALL the rules of soccer—you had better be a good role model) 2. Know the Course. Knowledge is the 1st pillar of CONFIDENCE. I cannot remotely understand anyone doing a triathlon who has not swum the swim, biked the cycle course, run the run & dialed in the transitions. I hear so many beginners chanting the mantra “Where do I go ???” As they stand still looking confused. 3. Arrive EARLY on Race Morning. Murphy’s Law will RULE!!! 4. Be Prepared. This covers all aspects of the event including such mundane matters as “Where do I park?” (see #2 above) and what do I have for breakfast.
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WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Why do we do triathlon training? Well yes, for our health, feeling good, friends, sharing the healthy lifestyle with others, oh yeah, and to train for races! Well our youth athletes also love a goal for their training, to compete in youth triathlons for fun, meeting new friends, and to have a chance to try out their progressing skills swimming, biking, running, and transitioning. So we are fortunate that the Tri Club of S a n Diego was willing to sponsor, for the second year, our SoCal Youth Triathlon Series, organized by Youth Tri Coach Judi Carbary, to offer fun, safe, high quality youth age specific distanced triathlons for our youth athletes. This year our focus was on promoting partic-
By Coach Judi Carbary
ipation in our youth Tri series and pre-race and open water swim clinics to safely prepare youth ages 7 to 15 for their youth events. Over 400 youth participated in the youth triathlon series this year. Awards were given if kids participated in three out of five youth ra c e s and three out of five pre-race and open water swim clinics. Our youth Tri series began in April at Bonelli Park and ended in September at our championship race at the Pacific Coast Kids Tri. We look forward to 2014 when we will begin our third year of our youth triathlon series and sharing our Multisport lifestyle with our next generation of triathletes!
Negative Splits, continued
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 25
OCTOBER 2013 22
reeked of beer. “Help is on the way. Who’s Diego? Where is he?” He groaned again. “Diego is coyote. He run like coyote.” She stood and let her eyes sweep a panoramic view. There. Just beyond the barbed wire fence, crossing terrain of yellow grass, brush, and scattered low trees. She saw the back of a hobbling figure, his black ponytail swinging. He was heading in the direction of the hills bordering the cut-off road Naomi had planned to ride. I could outrun him, even in my bicycle shoes. But then what? She watched him retreat for a few moments before turning her attention to the victims waiting for the ambulances.
Twenty minutes later she described the incident to police officers at the scene, and sent the photos in her phone to the police department. “And to think I took the pictures to report them for vehicle pollution and littering, not for human smuggling and mayhem.” She pointed towards the hills. ”The driver was limping in that direction. I don’t think he’s gone very far.” She looked at her watch and smiled glumly when she realized eighty-three minutes had elapsed since starting the ride. “If I hadn’t given the van a two-minute head start, I might have ….” She didn’t finish the statement. For once Naomi was glad she didn’t have a negative split.
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23
CONVERSATION, continued people reach you and what are some of your basic coaching philosophies? Julie: www.dontgetdroppedcoaching.com There are plans everywhere, articles and apps for training but I believe an athlete who is monitored by a coach will achieve higher goals, be less injured and learn more about themselves. A 25 year old single male and a 45 year old female with kids and a husband cannot train the same way. I offer individualized coaching that is based on your age, ability, experience, goals and most importantly what your life can handle. I monitor all workouts to see how my athletes are absorbing the work, enjoying the workouts, hitting the intervals and then may make a change mid-week. My goal is to keep each athlete motivated and getting stronger. In addition, I draw on my experiences of racing to help guide my athletes. I find my failures and successes make me a better coach. I may have to force recovery or a few days off, but if we prevent an injury or fatigue it is the right call.
Do you have any sponsors you'd like to mention? Julie: I am honored to be on the Women’s Nytro Elite Team. Skip and his team at Nytro are amazing – from the selection at the store to the mechanics I am well covered. Brand Betty and Kristin Mayer design our kits and we look good! Zoot outfits us and does it well and we are lucky to have Oakley, Giro, and PowerBar all backing us up. I want to mention that I could not have qualified for Kona or come this far in the sport without the dedication and support from my husband John and my wonderful kids JD (19) and Riley (17). They allow me to train so much and are okay with Racations (race + vacation).
What are your future triathlon goals? Julie: To get on the podium at Kona.
What is the best thing about being a TCSD member? Julie: Friendships I have made, Aquathlons, resources and the
Julie, it’s just a shame that you are not more determined. Honestly, those women better look out because you are well on your way to making the Kona podium your home away from home. Thank you for sharing your story. Good luck!
club meetings. I have heard at least five Ironman world champions interviewed live. That is amazing!
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
OCTOBER 2013 24
How Old?, continued sistence as his work career. He attributes his success to his mother who instilled in him a ‘can do’ attitude and advised ‘never give up’. He got into running when he was in his early 50’s and his doctor told him he had an irregular heartbeat. The doctor’s advice was for him to jog 40 minutes a day three times a week. He enjoyed it so much, and with his doctors approval, he began to train for marathons. While returning from a marathon overseas and a stopover in the Waikiki airport, Bell met a man with an ‘Ironman’ t-shirt. When Bill asked what that was, the man told him about it and said ‘get a bike and start swimming’. He took that advice to heart and has never stopped since – that was over 30 years ago. As a result of all his triathalon successes, Bell has been featured on many news and talk show programs over the years including ESPN, CBS news, Tom Snyder, Rosie O’Donnell, Bill O’Reilly and Conan O'Brien. Bell’s training regimen is highly disciplined. He gets up daily at 4:00 am, and runs, bikes and swims in some combination everyday. He also works out with weights and performs core exercises. At the peak of his training for Ironman races, Bell was swimming 6-8 miles per week, and biking 200-300 miles per week. He commented that his goal was always to finish and
with the hope that sometimes he’d cross the line in first place – and that he did. In addition to the races already mentioned, Bell also placed first in several Rough Ocean Water Swims, and eight times for his age group in the Escape from Alcatraz, 1.5 mile swim, 20 mile bike and 14 mile run, and participated in two Four Man Bike Across the USA events, each achieved in 7-9 days. Bill finishing the Carlsbad Triathlon, July 14, 2013. Today, at 91 years of age, Bell admits that training for triathalons is a challenge and that though he doesn’t do as many races as he’d like, he will continue to finish as many as he can. In 2012, Bell received the All American Award for the 2012 Triathalon Races from the USA Triathalon Association. If you want to follow Bill’s progress, his next triathlon is September 8th in Malibu. September 8th is a special occasion for Bill as it is his 67th wedding anniversary - he lost his wife this past year. Bill Bell has set the bar very high for the rest of us – his example challenges us –with faith in the power of possibilities, self discipline and an elevated human spirit, we can all cross that finish line.
SPONSORS OF TCSD
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San Diego Sports Medicine Peak Performance & Acupuncture (858) 793-7860 www.sdsmpeakperformance.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
Question of the Month, continued The following quote defines this pretty well. “It is better to Have and not Need than to Need and not Have”. 5. Warm Up properly. There are few long time triathletes who warm up correctly–or at all. Even for a Sprint Tri, my warm-up is 45 min to 1:15. It includes at least two miles running, bike enough to be sure everything is working, stretching, meditation & visualization–all followed by as much swim warm up as the race will allow. Optimum is about 15 minutes for me. Finish this just before your wave start. **Note #1 the colder the water, the longer the warm up. **Note #2 A good swim warm up is CRITICAL for weak and unconfident swimmers. This one thing will almost entirely eliminate hyperventilation. - Gurujan Dourson, retired coach
WWW.TRICLUBSANDIEGO.ORG 25
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OCTOBER 2013 26
Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta Island, Classified Ads, Club
Join the Club - Join the Fun!
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Photo: Matt Lieto, professional triathlete.
WWW.TRICLUBSANDIEGO.ORG 27
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
INSIDE THIS ISSUE
OCTOBER 2013
JAG VS Admiral TCSD Events TCSD Contacts Board Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
1 3 4 4 5
New Members TCSD: On The Podium TCSD Conversation Member Profile Negative Splits
5 6 7 10 12
How Old? Question of the Month So Cal Kids Tri Series
14 21 22
TriNews
On
Saturday, September 8, 2012 J a p a n two San Diego naval officers where his new duty stafinished first in their respective military tion is located. Therefore, another divisions at the San Diego Triathlon Classic. One, triathlon where they will compete head JAG Lieutenant Corey Bean, finished atop the to head in the near future is highly unlikely. Although each achieved the same podium The goal–first place in their respective in the Military Divisions, both have taken 39 & The Under Military Division with a time San Diego Navy Triathletes Take Different Paths of 1:18:53 to the Same Destination — the Podium and finishing By Edward J. Torre seventh overdifferent paths to the all; while the Podium. In two other, Rear separate interAdmiral James views, both Lt. Rodman, finished Bean (whose most atop the podium Bean y e r o C recent duty station in the 40 & Above ant Lieuten was at the Legal Military Division Offices at Naval Base with a time of 1:17:19 and finishing San Diego) and Rear fourth overall. Both officers competed in Rear Ad miral James Adm. Rodman (who is the Sprint Distance which consisted of a 750 Rodma n the Chief of meter swim, a 22 kilometer bike, and a 5 kilometer run. Since competing last year in this Engineering at SPAWAR) discussed how triathlon triathlon where Rear Adm. Rodman finished 93 has been part of their lives. The majority of people who first hear about seconds ahead of Lt. Bean, they have not gone head to head since. Lieutenant Bean added, “If triathlon think about the annual Ironman World I hadn’t received a two minute penalty for draft- Championships held in October in Kona, Hawaii ing on the bike, I would have finished ahead of where triathletes swim 2.4 miles, bike 112 the admiral and second overall.” It is interesting miles, and run 26.2 miles (a marathon!). to note that Lt. Bean has since transferred to continued on page 16
VS
JA G
OCTOBER CLUB MEETING Wednesday, October 23rd Location: Hi-Tcech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 Refer to the Club’s website for complete/updated information.
OCTOBER CLUB TRIATHLON Date: Saturday, October 19th 6am check-in opens 7am race start Location: Fiesta Island Format: 750S/12B/4R
Admiral
14037 Midland Rd, Poway, CA 92064
858-842-4664
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OCTOBER 2013 2
OCTOBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Tuesday October 8th, 6:00pm Join us for some delicious eats, mingling with your fellow triathletes, and happy hour prices on all beer, wine and cocktails for our entire event. This restaurant has great local craft beer on draft, a full bar, an extensive wine list, and amazing pizza and other food. It is also owned by two brothers, one is Mark Urquhart...a former triclub member! The restaurant is in the Lomas Santa Fe Shopping Center in Solana Beach in the same parking lot as Bevmo.
CLUB TRIATHLON
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Saturday October 19th, 7:00am
Thursday October 10th, 6pm
Tuesday October 29th, 6pm
The Fall triathlon season is here! Make sure you register on the Club’s web race registration page. Friends and guests who wish to participate, please send an e-mail to the race director to be added to the participant list and/or learn about the Club’s policy. Membership will be checked for this and all TCSD races.
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?
November 23rd will be the last Club tri of the year. Helmets are MANDATORY. Schedule of Events: Set up: 5:30am Race start: 7:00am Location: Fiesta Island Event Distance: Swim: 700 meters Bike 12 miles, 5 loops Run: 4 miles, 2 laps
Location: Xterra Showroom 610 Gateway Center Way Suite J, San Diego, CA 92102 map: http://tiny.cc/kmhw3w Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Location: Real Food and Spirits 124 South Solana Hills Drive Solana Beach, CA 92067 map: http://tiny.cc/s5cw3w
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES,
Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
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.
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: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 map: http://tiny.cc/w3umsw Contact: Questions/comments addressed to coaches@triclubsandiego.org
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, 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: Cathy Breslaw, Judi Carbary, Barbara Javor, Edward Torre, and
Craig Zelent
President
Steven 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
jhill@triclubsandiego.org
Brian Long
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
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 Jones
debtriestri@yahoo.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
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
Jim Johnson
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
OCTOBER 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 Sheri Alderman Rick Alexander Megan Allison Brooke Ballard
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Mike Bates Matthew Behrendt Wilbert Breeden
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Michelle Burgos
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Sunceray Chamblee Rickard
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
Ryan Dee
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Travis Downs
Tuesday 6:00 AM Pannikin Bike Ride 6:00 AM Ocean Swim
•
•
Frances Dysart
Location: Pannikin - 7467 Girard Ave., La Jolla.
Stephanie Frianela
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,
Paul Gamache, L.Ac Myhang Huynh Mohamed Jalloh
Wednesday
Mary Johnson
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
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
•
Jelger Kalmijn
Location: UCSD Track.
5:45 PM
•
•
Kyle Kennedy
Location: Tamarack Beach. •
Brent Kludt Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday
Sylvia Knust Richard Konopasek Chad Kunde
6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Jackie Lanway
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 5:45 PM
Kai Desjardins
Beginner Open Water Swim
•
•
Hugo Lepur
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Caroline Livett James Magras Ruth Muchekehu
6:30 AM First light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Jessica Ogden
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Emilie Osterfeld
Location: La Jolla Cove.
Amy Pamensky
Saturday
Magda Remillard
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
John Rollins
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Tyler Sinks
Sunday 2:30 PM
Diana Spyridonidis Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
Jeanne Talbot Rebecca Tredway Alexander van Zoest Dave Wardlow Scott Witeby
* 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 San Diego Triathlon Classic September 7, 2013 Olympic
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio West (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
OCTOBER 2013 6
Steve Clayton Betsy Huntingdon Alison Boutilier Bryce Williams Matt Berrens Kevin Belsky Xanthe Belsky Greg Monera Daniel Fennell Gregory Burow Jeremy Stromsoe Trevor Blair Benjamin Nye Stephen Thunder Bill Gleason Craig Zelent Mark Bauckman Scott Ehrlich Daniele Pelessone Robert Boyd Michael McGlinn Natalie Stiffler Ann Marie Manfreda Katherine Gunsur Fernanda Gandara Lori Ligas Michelle Sutliff Denise Ingram Renee Cinco Lisa Leonard Gina Sample Debbie Kinsinger
Division
AG Rank
Clydesdale 3rd Athena 1st Athena 2nd M Military <39 1st M Military <39 2nd M Military 40+ 3rd F Military 40+ 1st M 1st Responder 2nd M1-19 1st M1-19 2nd M25-29 2nd M35-39 2nd M35-39 3rd M45-49 2nd M45-49 3rd M50-54 2nd M55-59 1st M60-64 1st M60-64 3rd M65-69 1st M65-69 3rd F25-29 1st F30-34 1st F30-34 3rd F35-39 1st F40-44 3rd F45-49 1st F45-49 2nd F45-49 3rd F50-54 1st F50-54 3rd F55-59 3rd
Sprint
Division
Miguel Guerra Andrea Guerra Kimberly Collier Ethan Boen Peter Karvelis Chris Costales James Murff David Whisenhunt Les Shibata Rob Watson Bill Molumby John Healy, Sr.
M Elite F Elite F Military 40+ M1-19 M35-39 M35-39 M45-49 M50-54 M55-59 M60-64 M60-64 M65-69
AG Rank 1st 1st 1st 1st 1st 3rd 2nd 2nd 2nd 2nd 3rd 3rd
Sprint,cont.
Division
AG Rank
Gerry Forman Lauren Stainback Katherine Ingram Sunceray Rickard Jennifer Mackie Paige Greenfeld Sabrina Coble Dana Friehau Melissa Stokely Cathie Ellis Nancy Morris
M75-99 F1-19 F25-29 F30-34 F35-39 F35-39 F45-49 F50-54 F55-59 F60-64 F65-69
1st 2nd 1st 2nd 2nd 3rd 3rd 2nd 1st 1st 1st
Surf Town Triathlon & Duathlon Imperial Beach, CA August 23rd, 2013 Triathlon Katarina LaJeunesse Jared England Heather Richards Xanthe Belsky Daniel Fennell Kurt Braeckel Stephen Thunder Bill Dusting Charles Szentesi Peter Hohnemann William Haines Jr. Veronika Divis Olivia Wade Katherine Gunsur Christy England Kendra Ksiazek Felicia Walker Bonnie Hammer Robin Torre Melissa Stokely
Division AG Rank F Elite 1st Clydesdale 3rd Athena 1st Athena 40+ 2nd M16-19 1st M35-39 2nd M45-49 2nd M50-54 1st M60-64 3rd M65-69 3rd M75-79 1st F11-15 1st F11-15 2nd F25-29 1st F30-34 1st F30-34 3rd F45-49 1st F50-54 2nd F50-54 3rd F55-59 1st
Duathlon Todd Duell Jared Tomasek Jerry Phelps Andrew Thacher Les Shibata Stan Ideker Kenneth Goodwin Emilio De Soto Jessica Tomasek
Division Clyde 40+ M13-15 M45-49 M50-54 M55-59 M55-59 M70-74 M80-99 F16-19
AG Rank 1st 1st 3rd 3rd 1st 2nd 1st 1st 1st
TCSD CONVERSATION WITH: By Craig Zelent
”
Julie Dunkle
“
I had the good fortune to talk triathlon with TCSD’s one and only Julie Dunkle. Please join me as we get to know this great athlete who is humble enough to recognize that she would not have advanced as far in triathlon and as quickly without the benefits offered by our great club and its members. Craig: What was your athletic background before triathlon?. Julie: I was swimming by the time I was nine months. My father would toss me off the diving board into the deep end to my mom. Growing up in Denver I swam every summer at the neighborhood club. This evolved to year round AAU (now USA Swimming) by the time I was 12 and living in Northern California. It was my passion, my social life and my dream. I had an abnormal high school life, swimming before and after school and on weekends - my life was swimming. At the age of 17 in 1984 I qualified for US Nationals in the 800 and 1650 (which are short course events; 25 yards) and for the long course season I qualified again in the 1500 but since it was an Olympic year, the Olympic trials replaced US Nationals. My event at the time was not an Olympic event so I was not Oceanside 70.3 racing. able to swim at the trials. This led me to LSU on a swimming scholarship and this took meters, swimming to a new level. Swimming at a ran 20 miles and lifted heavy Division I school ranked in the top 10 (in swim- weights. This was my first experience in overming) at the time was a privilege, a job and training and fatigue. My first SEC swim meet I journey. We trained in top facilities, with top PR’d in my 500 freestyle at 4:47 and 800 7:59 coaches, were treated like rock stars and trained and I was sure I was heading for amazing like professionals. It was five to six hours a day results. Injury, constant fatigue and soon lack of and it was the hardest thing I had ever done. I motivation led to subpar performances… but I loved the athletic life but the training we did stuck with it and made memories and friends for there as a distance swimmer did not further my life. By the time I was done, I was done I was career. Many weeks we logged over 85,000
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done. Burned out, wanting to quit but forced to swim to stay at LSU… I walked away from swimming really hating the very sport that had taken me so far.
and and I watched 100’s of people finish and I soon realized I was paralyzed, moved and in sheer awe. Later my brother said “Jules, one day, you’ll be here.” I could only hope…
What was it like for you to experience the 1989 Iron War between Mark Allen and Dave Scott? Julie: In 1989 just finishing my last collegiate
Once your swimming career ended, how did you test yourself athletically? Julie: After my swimming career ended you
swimming year my family went to Kona to watch a good friend race Ironman. I was clueless, no idea what it was. My first impression of this sport was seeing the fittest people I had ever seen cruising about the town. As an athlete I was impressed. As the cannon went off and the 1,500 swimmers took off I was moved. We were all over the bike course on our mopeds and having no cycling experience I could not appreciate the 112 miles other than the heat. Watching the marathon I was in awe and then all of a sudden two guys came running along, shoulder to shoulder, wearing neon shorts and the crowd went nuts. People yelling “Mark you can do this” Mark who? Dave who…. I ran to the finish line feeling the raw emotion emanating from Mark Allen as he won for the first time in Kona. I later learned this was the “Iron War”. These two rivals raced side by side for nearly seven hours. I stood there with tears of emotion (and I still did not know the whole story)
could not pay me to get wet outside of the shower. I took a year and did nothing. I ate, drank and gained 20 lbs. Soon that got old and I started running… what a refreshing sport. No water, social if you wanted and music. I ran for pure fun (for about a week), and then got competitive. Mostly I ran 10K’s and half marathons as I was establishing my career, having kids etc. Eventually the distance swimmer in me gravitated to the marathon distance. The first marathon I finished, barely finished, all I could think of was my dreams of an Ironman were squashed. No way, no way could anyone run 26.2 miles (which was so hard) AFTER a 2.4 mile swim and 112 mile bike. Not in my future.
I recently interviewed Troy Cundari for the TCSD Newsletter. What role did Troy play in your becoming a triathlete? Julie: I was an addicted runner but was not good at dialing it back, recovery or listening to my body. My swim training was about pushing the limits all the time. Puking was rewarded.
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Collapsing was good. When you apply this to running at 30+ this distance, sure no it leads to injury after problem. I hired an injury. After a six Ironman specific month sentence of no coach, Kevin Purcell, running, I started in 2008 and we cycling with my husbegan the journey. band. At the time my Long rides and runs daughter was playing – building a base soccer and I would and doing BDT (big come to practice and day training) - one take off for a run in the hour swim, six hour canyon. There was bike, one hour run another dad who did the began to show me same. In the world of I could do this. My suburban soccer moms goal was to finwe were freakish. ish… but secretly Eventually we became wanted to kick friends and he asked if I ass and qualify rode and I said I was just for Kona. It was learning, he offered to an epic day, I show me local rides. At the loved it all and time I had 1 route and it suffered but was all right hand turns so crossed the finI did not have to stop – see ish line in I was terrified of unclip11:17, sobping. I see him one day and bing, and hearhe asks if I can swim? I ing those magold bike. r he t laugh… um yes. He says, ical words by Mike Reilly “Julie ou ab r n. Ask he and having fu ke bi w “I’ve seen you run and ride. Dunkle – you are an Ironman.” I was in awe, more proud ne r he Julie riding If you can swim you might be of myself than any previous accomplishment. And I was hooked… good at triathlon.” My response “I can’t run 26 miles after a 112 so hooked I paid for a Foundation slot at Ironman Wisconsin ten mile ride.” He laughs and tells me there are shorter races. Who weeks later. I had to do this again. At IM Wisconsin I was ready knew! He convinces me to sign up for the Encinitas Sprint to race, not just finish. I rode too hard and struggled on the Triathlon. He was amazing, sold me a wetsuit, took me to Del Mar run… mile three felt like 20 but I ticked the miles off one at a to practice ocean swimming, picked me up on race day, showed time and hung in there for fourth place. OMG I did it… Kona slot. me how to set up transition and gave me pointers. This was our We celebrated. I cried and showed up the next day to claim my very own Troy Cundari. It was an epic day with big surf and I loved slot only to learn there were only three. In Coeur d’Alene there every minute of it. I won my age group and was hooked. This was were four. I made a rookie move by assuming the two races would more fun than I had in years… more, more, more. I went home have the same number of Kona slots. I was mortified. The only and signed up for Camp Pendleton, Oceanside and Vineman 70.3. saving grace was there was no Facebook to publish “Kona baby” I pondered an Ironman but thought maybe do a few 70.3’s first. and then retract it the next day “"just kidding.” Suddenly an Ironman seemed doable. How doing a Sprint, a one 2009 - game on! Oceanside and Coeur d’Alene. At the time hour race convinced me of that was baffling. It was pure emo- Oceanside offered one Kona slot – so I had to win. I left T2 with tion... I am drawn to longer distances and, well, longer in another girl and we were first and second… She was an ex-protriathlon was Ironman. And by this point I knew people who had fessional and took off fast and I knew I could not run that pace. done one and if they can, I can! The adrenaline of racing soon I ran well and ran hard. At mile ten I learned she was dying and overrode my mental block of “not possible.” I did all I could. I came up 11 seconds short. A PR, sub five-hours, You’ve done the Hawaiian Ironman three times - 2009, 2010 and second place… and I was devastated. Triathlon for me was now about one thing - getting to Kona. I was down… but my coach 2011. What was your journey like to get qualified in 2009? (gave me a swift kick in the ass) and helped me see how fit I was, Julie: After I did Oceanside in 2007, my first 70.3, I promptly how I was 19 minutes faster than last year and to look toward signed up for 2008 Ironman Coeur d’Alene. Mind you, my first 70.3 Coeur d’Alene. Stop the pity continued on page 10 was not pretty but I still thought, double
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CONVERSATION, continued MEMBER PROFILE RAN SHENHAR Member since: think 2011?
Age Group: M35-39 Status: Married +2 Occupation: Communications Engineer. Favorite local restaurant: Pastalini on Miramar, Souplantation (the kids are just an excuse). More fancy - Bombay in Hilcrest. When not training, I enjoy: Jumping on the trampoline with the kids and wasting time on the internet. Before I became a triathlete I was: FAT. I still am ;) Who or what inspired you to start triathlons? When I was in middle school, we had a small Tri to honor a fallen Israeli officer who was killed in a car blast in Lebanon. My first triathlon: 1989 in Kiryat Ono, Israel. Pre and/or Post event ritual: Does running to the restroom count? Favorite event/tri: Wildflower rocks! Favorite segment (swim, bike or run): Bike. Surprisingly, though it is my weakest segment. PR/Best race (or any split time): Wildflower 2013 6:01:43. My goal was 5:59:59 - close, but no cigar :( This year’s athletic goal: complete a full distance race, ideally w/o continued on page 11
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party and get focused. I started IM CdA in 2009 with an air of confidence, this was Ironman #3 and the fear of finishing was replaced with the goal of a race. It was a magical day… swim was great, bike was spot on as we discussed – a negative split. I struggled miles 75-95 feeling tired, low and the negative talk crept in, but this is Ironman and the lows are lows. I worked through it and by mile 95 I was feeling good. Onto the run I was in second place and felt great. The run is my weak spot but that day I was a runner. I started c o ns e r v a tively and picked it Coach Julie at Ventura Cove. up. I was running well, felt good and ticking off the miles. Around mile 16 I knew I could do this, by mile 21 I was smelling the sea air of Kona and focused on not falling on my face and getting to the finish line. Once again I was sobbing as I ran down the chute… those magical words now held a Kona slot for me. I did my homework. I knew there were three slots and I was in 2nd! 10:41 and Kona baby!
she is a runner, she is two minutes back” Ugh… I take off, slam a Red Bull and am not happy. I’m telling myself I don’t really want to go to Kona this year, we can save money… I was mentally down. My husband John rides by “come on Jules, you can do this, come on.” “No I can’t. Oh no I have to poop.” He yells “poop your pants.” I yell “you can only poop your pants if you are winning and I am dying.” John is race sherpa, supporter extraordinaire and he rides ahead to the porta pottie and says “my wife is trying to qualify for Kona, can she go ahead of y o u ? ” Amazing… the guys says “yes.” Well, in those few moments in the porta pottie I decide Screw Kona, but I am going to make her (fourth place) work for it, she will have to run me into the ground. I slam back the door and come out like Superman. I picked up the pace and focused on making her hurt. Somewhere around mile 23 I learn she has faded and I am now in second place. I ran someone down - a first for me. I finished in second place and it was the hardest race of my life. I ran the last three miles in agony, knowing she or someone was running me down. I had six minutes on 3rd place but I was scared.
You qualified for the 2010 Hawaii at the 2010 Ironman Utah. What was your experience like in St. George? What volunteer jobs have you done for the Julie: Now racing was about Kona. 2010 I did TCSD? not qualify at Oceanside (2nd again) but this Julie: I joined the Tri Club in 2008 and was time I was okay as I had my sights set on the inaugural Ironman St. George. After a 53 degree swim, and a really tough bike I was starting the run in third with three slots. The run was tough – up or down hill, two loops. At the end of loop one I was hurting and I saw my coach. He said “Fourth place put eight minutes into you on the 1st lap and
amazed at what the club offered, the sheer number of workouts and races. With my two kids and training I don’t do much with the club, but I got a lot of experience early on with the club races and the Aquathlons. I felt the need to help in some way and as a lifelong swim coach I started volunteering at the JCC. I did this for about a year, but 7:30pm on a
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Monday or Wednesday is family time and as my work at home or don’t work. kid’s schedules got more and more hectic I How do you manage to accommodate swimwanted to be home or at their games so I tran- mers of all abilities at your Ventura Cove swim sitioned out. I started offering a Friday noon workout? swim at Ventura Cove for other people who Julie: I can manage all level swimmers and JD. have kids, , Riley, Julie hn Jo (as long as you can swim 500 – n fu family ay Run crazy D ng vi gi meters) at Ventura Cove since it is a ks Than safe environment for open water swimming. Easy entry, all visible from the shore and there is no surf. I group people by upcoming races, goals or what they feel for the day. Sometimes we have three workouts going 1: long Ironman swim with sighting and intervals. 2: entry/exit practice with sighting 3: varied intervals. If anyone wants 1:1 feedback I can usually accommodate once the workout has begun. It is very fluid and casual.
You also do one-on-one triathlon coaching. How can continued on page 24
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NegativeSplits g When is this stupid budget meeting going to end? Naomi glanced at her watch for the umpteenth time. She had wanted to leave work a half hour early for a training ride before sunset. She doodled 83 over and over on her notepad, the target cycling time starting at the shopping center where she always left her car for this ride. She daydreamed about the bike route on the lightly traveled, two-lane highway that passed through undulating ranchland. Railroad tracks crossed the highway about halfway through the ride. Sometimes the long, slow, train passed, stopping traffic for ten or fifteen minutes. Having ridden the route many times, she had memorized her splits between several landmarks along the way. When riding alone, Naomi raced against her past times, trying for negative splits. Her co-workers pushing back their chairs at the end of the meeting startled Naomi from her reverie. She quickly returned to her desk to grab her bike clothes and change into them before leaving the building. She checked the time while stepping into her car. Fifteen minutes late, and with the growing rush hour traffic at this time, she might start the ride twenty-five minutes late. While driving to the shopping center, she calculated what time she’d return to her car, barring the train and other unplanned hold-ups. It would be dusk. Not good. She’d have to hammer the ride. Fifteen minutes into the ride, traffic thinned as cars turned into the housing developments outside the city limits. Hope it stays this way. At the last major intersection before reaching open country, she groaned. Several large, flatbed trucks carrying long, heavy pipes turned onto the highway and lumbered up the road. Traffic backed up, and she had to hug the outer edge of the narrow shoulder to avoid cars going barely faster than she could pedal. She cursed. I’ll never finish the ride in eighty-three minutes. Five minutes later, the large trucks had driven far enough ahead that she no longer rode alongside backed-up traffic. She was at the bottom of a gentle rise that climbed over a crest and descended to the railroad crossing. The next split should be thirteen minutes. She checked her watch and rode
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hard. While beginning the descent, her heart sank at the sound of the train whistle. The broad, shallow valley was undeveloped, and she had no problem seeing the long train about to cross the road. She coasted, ignoring her split time. It’ll take a good ten minutes to pass. As she coasted, an old van passed her belching black and blue exhaust, and rattling as if this was its last journey. Ranchera music blared from the car radio out the open window along with loud voices of men speaking Spanish. The motor coughed, sputtered, and died, and Naomi coasted by the van. She only understood a few words of Spanish, but she knew whatever they said to her as she passed was rude and likely vulgar. She cursed at them over her shoulder and continued coasting towards the railroad crossing. Moments later the van’s engine came to life again. This time as it passed, an empty beer bottle sailed over her head, barely missing her. The men in the van laughed and shouted something else to her in Spanish. Rattled, she stayed several car-lengths back from the van to avoid another incident with the men and remain clear of the putrid exhaust. Shortly after she stopped to wait for the train to pass, the men tossed several beer bottles and other trash out the passenger window. There’s something I can do—report their polluting van and their littering. She leaned her bike along a ranch fence, took out her cell phone, and walked to the back of the van to photograph the license plate and the cloud of exhaust. She continued around the side of the van, taking photos of the litter and the two men with Hispanic features in the front seats while ignoring their profanity-laced words. The passenger wore a drunken grin on his flabby face, but the driver quickly turned after he saw what she was doing. She got two shots of his profile that showed his hawk-like nose and his black hair tied in a ponytail. She continued around the front of the van, taking photos of the occupants through the windshield, but the driver covered his face. About a dozen vehicles waited for the train to pass. With that many people nearby, Naomi knew the men in the van wouldn’t try to stop her. Nearly ten minutes elapsed before the train
was gone and the barriers lifted. Naomi checked her watch. She hung back for two minutes to let all the cars pass and allow the van get a head start in case the occupants had any other nasty ideas. On a good day, she could hammer this section of road to the next intersection in six minutes. It was a straight stretch, and she could just about see the stop sign from the tracks. She took off, determined to have one negative split for the day. The van slowly climbed the rise, spewing a wake of billowing, black and blue fumes. Other vehicles passed the sputtering van, but Naomi’s distance from it remained the same. Keep going, she urged the van. I don’t want to eat your smoke or get near you again. She kept checking her watch and the van’s progress. The intersection at the top of the rise had a two-way stop sign, and the cross-traffic didn’t have to stop. A thought flashed through Naomi’s mind that when the van stopped at the crossing, the engine might die again, and she’d have to pass it. She was part-way up the rise, still about two minutes from the intersection, when the van crested the hill. Instead of stopping, the
driver motored through the crossing in a thickening cloud of oily exhaust. In the otherwise quiet, open range, the blaring horns of crosstraffic and the sickening sounds of screeching tires and crashing vehicles filled the air. Naomi immediately stopped, pulled out her phone, punched in nine-one-one, and reported the accident that had just taken place a few minutes ahead of her. She continue riding to the intersection, conjuring images of what she’d find—the two men in the van hurt or worse, along with the occupants from one or two other vehicles in the collision, and passersby who stopped to help. She found what she anticipated, plus more. The impact had opened the back doors of the van, and eight Hispanic men had spilled onto the pavement. Some weren’t moving. The rotund passenger from the front seat lay on the ground, bleeding and groaning, “Diego, Diego.” She looked around for the driver, but he was nowhere to be found. Diego must be the driver. Naomi bent down next to the heavy man who
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How Old? By Cathy Breslaw
Bill Bell’s story is one of the power of the human spirit, about the ability to see past our own boundaries, our own limits, to achieve things we thought were not possible - Isn’t that what art is about? Stretching ourselves into previously unknown places within and outside ourselves? To test new avenues, new ways of thinking about subjects, objects and philosophies? And, to keep going even when we fail over and over to create our desired results? Then, sometimes, creating something fantastic? Bill Bell dragged himself on hands and knees across the finish line at the Kona Hawaii Ironman competition. It was midnight 2 minutes and 41 seconds past the 17 hour deadline, completing a day of swimming 2.4 miles, biking 112 miles, and running a full marathon – 26.2 miles all consecutively. Though disappointed he didn’t finish in the allotted time, Bell commented “I didn’t see it as a failure, only a setback, adding “Finishers are winners.” What makes this event even more poignant is the fact that he did this race when he was 77 years old. In 2000, the following year, he earned the title World Champion, finishing first in the 75-79 year
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old age group. Bell, who started competing in these races at 59 years old, has completed over 300 triathalons of varying lengths, including 32 ironman, and 41 half Ironman races. He placed first in five Kona Ironman races in his age bracket. He has also competed in races in Austria, Australia, Canada, Germany and New Zealand. His race experience extends to having completed 158 marathons, and three ultraman three day triathalons, which consists of a 6 mile swim, 250 mile bike, 52.4 mile run, placing first in his age group in two of those races. In a race called the “World’s Toughest Triathalon” held in Lake Tahoe, Bell finished first in his age group three times – at 6500' altitude, where he swam two miles, biked 100 miles and ran 18.6 miles. It’s plain to see that Bell is a driven man - his tremendous spirit and determination is born from a childhood of many challenges. When we met for this interview, Bell told me story after story of a family in LA in the 1920’s with no money - how his father was a professional gambler who was often away and how they moved often because of problems meeting the rent each month. When he was a boy, his mom would save up the ten cents needed for a
quart of milk. Bell described his mother as the person whose strength knit his family together. She taught him and his brother solid values and supported the family by working long hours as secretary to the president of the Brown Shoe Company. Bill’s mom had children late in life, and at 60 years of age, had a tough time finding work. Though the family was poor, his mother made sure he and his brother learned an instrument. Bell learned the trumpet and his brother the saxophone. They prayed at the Baptist church nearby and were enrolled in Boy Scouts. The skills they learned with instruments earned them gigs in Hollywood Legion Bands, and they were sometimes hired as extras on movie sets. Bell also worked several paper routes. His father died when Bell was 14 years old so the need for money increased which meant he had to work more hours and wouldn’t be able participate in high school sports. Bell tried to become a pilot in the military several times but was denied because of various issues with eyesight and blood pressure. He went to work for Douglas Aircraft and Lockheed
who were hiring during the war years. Bell also took classes at UCLA and Los Angeles City College at night in math and engineering, subjects he was interested in and ones that he thought would earn him better jobs. At Lockheed, Bell designed tools and fixtures to manufacture aircraft parts. Simultaneously he got jobs in bands on movie sets – even working with famous screen actors like Betty Davis and Jack Benny. When he was 22 years old, Bell met Margie, his wife-to-be, and they were later married and had three daughters. As his skills in designing and engineering metal parts increased, Bell became more ambitious and represented several aircraft parts companies as a Sales and Marketing Engineeer. He also worked for Northrup and Hughes Aircraft. Eventually he worked toward having his own company with partners. As the years went on, Bell designed fasteners, bolts, pilot seats and other equipment for the airline industry and worked with NASA during its early beginnings in the 1960’s. He and his wife built a home in Palos Verdes where they raised their family and he also sold real estate. He retired in 1989 when he and his partner sold their company to IPECO, an international company making pilot seats and other products for the airline industry. Bell has approached his athletic career with the same spirit and per-
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Whereas Rear Adm. However, there Rodman’s history of particiare other dispation in triathlon has been tances that triathconsistent over the years, letes take part in: Lt. Bean’s participation can Sprint, Olympic be characterized almost, in (1500m swim, 40k Navy parlance, as one of a bike, 10k run), “break in service.” In colHalf-Ironman (1.2 lege, Lt. Bean did a few mi swim, 56 mi triathlons and a few after bike, 13.1 mi run), college but then he and Ironman. Rear stopped at age 20—howAdm. Rodman and Lt. ever, “At 38, I picked it Bean compete almost up again!” During that exclusively in the 18-year gap where he Sprint distances— did not participate in and, yes they do comtriathlons, he pointed pete! out that “I was not a Rear Adm. Rodman couch potato those has participated in years. I primarily over 200 triathlons that t the run segmen up ng hi is fin stayed in shape by have spanned a period y Bean Lieutenant Core ich he finished n Classic in wh lo th s w i m m i n g . ” of over 28 years. While ia Tr SD of the 2012 ry Division. ta ili M r Furthermore, his in college, Rear Adm. de Un 1st in the 39 & thoughts about cycling were not all that posiRodman ran cross-country—however, after college, he was looking for tive. “I thought cycling was something to spend a challenge and he found triathlon. He entered a lot of money on and a lot of equipment to his first triathlon in 1985 in Lancaster, maintain and I did not get that much utility out Pennsylvania but did not complete the race due of it, probably because I was not really that to mechanical issues on the bike—a flat tire. good at it.” What got Lt. Bean back into triathlons were Despite not completing his first triathlon, he was hooked. “I got the bug and have been challenges and motivations from fellow staff in doing triathlons ever since,” reminisced Rear the legal office. “One JAG was very competitive Adm. Rodman. One year later he entered the and said it would be a great way to meet people.” So Lt. Bean purchased a bike off craigslist same triathlon and completed it. t t Cycle Spor sy of Momen Photo courte
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JAG vs Admiral, continued
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for $340 and started preparing for his first Triathlon on March 17th he finished 1st in the triathlon after his 18-year hiatus. He had signed Military Division. Not bad for a first year triathup for the March 2012 Seal Sprint Triathlon but lete! due to weather it became a And, letâ&#x20AC;&#x2122;s not forget the race in which both Re ar Admiral James duathlon in which he finRear Adm. Rodman Rodman finishi ng up the run ished third in the Military segment of the 2012 and he raced inâ&#x20AC;&#x201D; SDTriathlon Clas sic in which he the San Diego finished 1st in Division. the 40+ Milita ry Division. Lieutenant Beanâ&#x20AC;&#x2122;s first Triathlon Classic year triathlon results have last Septemberâ&#x20AC;&#x201D; seen a steady progression where both offito the podium within the cers won their military divisions in which respective military he primarily participates. age group divisions In 2012, at the Encinitas and where Lt. Bean Triathlon on May 20th he finished a mere 93 finished 11th in his Age seconds behind Rear Group (35-39); at the Adm. Rodman (albeit Hunter Mountain Sprint with a drafting Triathlon on June 9th penalty on the bike). he finished first overall; In recent races Lt. in the Surf Town Sprint Bean did not compete Triathlon on October in, Rear Adm. Rodman 24th he finished sechas finished atop the ond in the Military podium in his own Division; and, in the right. In 2012, at the 2013 Seal Sprint
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JAG vs Admiral, continued
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Mission Bay Triathlon, he finished second in the Military Division. In 2013, at the Spring Sprint in San Diego on May 5th, he finished 1st in the Military Division; and at the San Diego International Classic on June 30th, he finished 1st in the Military Division. Despite their different paths to the podium and a hint of rivalry indicated by their results in the military divisions, Lt. Bean and Rear Adm. Rodman have similar views on participation in their sport as well as a “healthy” rivalry grounded in teamwork. Both Rear Adm. Rodman and Lt. Bean enjoy local San Diego bike training rides up to Cabrillo National Monument. “I love doing hill repeats at the Tide Pools at Cabrillo,” said Lt. Bean. ”I sometimes catch the Moment Cycle Sport ride up to Cabrillo,” added Rear Adm. Rodman. When Lt. Bean was stationed in San Diego, he frequently commuted to work by running or biking in from Coronado. For his run commute, he would take the Coronado Ferry in and back for a total of about nine miles; and, for his bike commute, he would typically ride around the San Diego Bay (which is about 20 miles one way). In addition, he would often do the weekly Saturday morning Donut Ride in Coronado–and, directly follow it up with a two-mile run. ”It simulates the conditions of a race where you are running off the bike,“ emphasized Lt. Bean. Not to be outdone by Lt. Bean’s Coronado workouts, Rear Adm. Rodman has his own unique workouts. “I often do a hard swim at a local pool and hop on the bike path to do a good five mile tempo run–throwing in tempo surges at race pace,” said Rear Adm. Rodman. “I love to use the Coronado bike path to do some speed training on the bike and I do most of my workouts with a heart rate monitor so I can monitor where I am,” he stated passionately. No matter the distance and speed of their workouts within each of the three disciplines, both officers agree on one thing they emphatically stress in their workouts and which have contributed to their success in triathlons—do Interval training! “My experience tells me you have to be able to do intense interval training in every single discipline a couple times a week,” Lt. Bean stressed. When he goes around San Diego Bay, Lt. Bean will do intervals within the 20 mile distance where he will do one minute hard and two minutes of recovery. Adding to Lt. Bean’s comment about intervals, Rear Adm. Rodman emphasized that his “training sessions are specific and focused and doing interval training has positively contributed” to his success in triathlon. Both officers are competitors and that is what triathlon brings out in them. “By nature I have been a competitive person throughout my life so I enjoy the competitive aspect of it [triathlon],” said Rear Adm. Rodman. Lt. Bean was even more passionate about the joy triathlon brings to him, “I like the competition… I like having a day that I am firing on all six cylinders or however many I have… they are all firing… where everything is coming together.”
Even though Rear Adm. Rodman and Lt. Bean are both intense competitors, they both met at a triathlon and have been friends since and sometimes training partners. Beyond the joy competing in triathlon brings them is the people they have met along the way. “I have met some great sailors through triathlon—from sailors just coming from boot camp to an Admiral,” stated Lt. Bean. Rear Adm. Rodman gets a boost of energy being around fellow triathletes: “I love going to races and meeting people. I meet folks from all walks of life—from factory workers to business CEO’s—everybody there is excited about the sport. It’s rare today where you can find a group of people who are so energized about what they are doing and you pick up that energy when you go to the races. I think that is just a phenomenal experience and I just enjoy being in that environment because it is just a phenomenal way to spend a Saturday or Sunday morning.”
In the Navy, Teamwork and Attention to Detail are stressed among many other things. As triathletes, keeping attention to detail is second nature with all the equipment and other gadgets that can enhance a triathlete’s performance—however, sometimes experiencing teamwork in a sport such as triathlon that seems individualistic can sometimes be difficult. After Lt. Bean won the military division of the Solana Beach Triathlon this past July right before his move to Japan, he wanted to give thanks to a fellow Navy triathlete for an assist: “Rear Adm. Rodman was kind enough to lend me a wetsuit since mine was packed up for Japan. Not sure I would have thawed out enough to bike and run if I’d swam without a wetsuit.“ Yes, Navy teamwork is alive and well in the sport of triathlon—and, it can take you all the way to the Podium!
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OCTOBER 2013 20
?
QUESTION OF THE MONTH:
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What is your advice and tips for 1st time or new triathletes?
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ANSWERS:
The only dumb question is the question you DON’T ask! Never be afraid to ask, as many newbies are probably wondering the same thing as you! TCSD offers SO many opportunities to participate in beginner swims, rides, runs with other newbies. It's a great way to meet new people and ask more questions! The monthly networking dinner is a perfect way to learn details of races you may want to sign up for, and to meet new training partners. Just. Do. It!” – Tracy
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
You are never ready for your race, you just run out of time to train. - Joshua Tootell Anyway my tip, I have a pair of Zoots just sitting there, can’t run in them without socks or with socks for that matter. To still run sprints and Oly’s without socks I put Body Glide on the insole. I’ve read to only put it on the spots where you feet get hot. I figured it's going to get hot all over so the body glide goes on the entire insole and so far that worked for me. I haven't tried it on longer runs than six miles , will try during off season… just in case it doesn’t work for long distance running. - Maggie Start with a TCSD beginner tri if possible... There's nothing like having total support for your first race experience, and being in a group of people with similar skills. - Tassia Don’t think, just Do. There’s no point wasting a load of time worrying about whether you’re “fit enough” or whether you need all the latest gear or about having enough time to train etc - at the end of the day they are just excuses. All you have to do is get out there, sign up for a race, get stuck into some (tri club) training sessions and everything else will follow. People really are just as happy to see a newbie complete their first race as they are seeing old pros on the podium so get going! - Andrew Johnson Relax, focus on yourself not others (if someone in your AG passes you on the bike tell yourself ”I got out of the water before they did!” and HAVE FUN! That’s why we do it in the first place, right?!? Because it’s FUN!!!. - Anonymous
Competitor Magazine www.competitor.com
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MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
1. Know the Rules of Triathlon-especially the race you are doing. (**note: if your seven year old child knows ALL the rules of soccer—you had better be a good role model) 2. Know the Course. Knowledge is the 1st pillar of CONFIDENCE. I cannot remotely understand anyone doing a triathlon who has not swum the swim, biked the cycle course, run the run & dialed in the transitions. I hear so many beginners chanting the mantra “Where do I go ???” As they stand still looking confused. 3. Arrive EARLY on Race Morning. Murphy’s Law will RULE!!! 4. Be Prepared. This covers all aspects of the event including such mundane matters as “Where do I park?” (see #2 above) and what do I have for breakfast.
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continued on page 25
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Why do we do triathlon training? Well yes, for our health, feeling good, friends, sharing the healthy lifestyle with others, oh yeah, and to train for races! Well our youth athletes also love a goal for their training, to compete in youth triathlons for fun, meeting new friends, and to have a chance to try out their progressing skills swimming, biking, running, and transitioning. So we are fortunate that the Tri Club of S a n Diego was willing to sponsor, for the second year, our SoCal Youth Triathlon Series, organized by Youth Tri Coach Judi Carbary, to offer fun, safe, high quality youth age specific distanced triathlons for our youth athletes. This year our focus was on promoting partic-
By Coach Judi Carbary
ipation in our youth Tri series and pre-race and open water swim clinics to safely prepare youth ages 7 to 15 for their youth events. Over 400 youth participated in the youth triathlon series this year. Awards were given if kids participated in three out of five youth ra c e s and three out of five pre-race and open water swim clinics. Our youth Tri series began in April at Bonelli Park and ended in September at our championship race at the Pacific Coast Kids Tri. We look forward to 2014 when we will begin our third year of our youth triathlon series and sharing our Multisport lifestyle with our next generation of triathletes!
Negative Splits, continued
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OCTOBER 2013 22
reeked of beer. “Help is on the way. Who’s Diego? Where is he?” He groaned again. “Diego is coyote. He run like coyote.” She stood and let her eyes sweep a panoramic view. There. Just beyond the barbed wire fence, crossing terrain of yellow grass, brush, and scattered low trees. She saw the back of a hobbling figure, his black ponytail swinging. He was heading in the direction of the hills bordering the cut-off road Naomi had planned to ride. I could outrun him, even in my bicycle shoes. But then what? She watched him retreat for a few moments before turning her attention to the victims waiting for the ambulances.
Twenty minutes later she described the incident to police officers at the scene, and sent the photos in her phone to the police department. “And to think I took the pictures to report them for vehicle pollution and littering, not for human smuggling and mayhem.” She pointed towards the hills. ”The driver was limping in that direction. I don’t think he’s gone very far.” She looked at her watch and smiled glumly when she realized eighty-three minutes had elapsed since starting the ride. “If I hadn’t given the van a two-minute head start, I might have ….” She didn’t finish the statement. For once Naomi was glad she didn’t have a negative split.
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CONVERSATION, continued people reach you and what are some of your basic coaching philosophies? Julie: www.dontgetdroppedcoaching.com There are plans everywhere, articles and apps for training but I believe an athlete who is monitored by a coach will achieve higher goals, be less injured and learn more about themselves. A 25 year old single male and a 45 year old female with kids and a husband cannot train the same way. I offer individualized coaching that is based on your age, ability, experience, goals and most importantly what your life can handle. I monitor all workouts to see how my athletes are absorbing the work, enjoying the workouts, hitting the intervals and then may make a change mid-week. My goal is to keep each athlete motivated and getting stronger. In addition, I draw on my experiences of racing to help guide my athletes. I find my failures and successes make me a better coach. I may have to force recovery or a few days off, but if we prevent an injury or fatigue it is the right call.
Do you have any sponsors you'd like to mention? Julie: I am honored to be on the Women’s Nytro Elite Team. Skip and his team at Nytro are amazing – from the selection at the store to the mechanics I am well covered. Brand Betty and Kristin Mayer design our kits and we look good! Zoot outfits us and does it well and we are lucky to have Oakley, Giro, and PowerBar all backing us up. I want to mention that I could not have qualified for Kona or come this far in the sport without the dedication and support from my husband John and my wonderful kids JD (19) and Riley (17). They allow me to train so much and are okay with Racations (race + vacation).
What are your future triathlon goals? Julie: To get on the podium at Kona.
What is the best thing about being a TCSD member? Julie: Friendships I have made, Aquathlons, resources and the
Julie, it’s just a shame that you are not more determined. Honestly, those women better look out because you are well on your way to making the Kona podium your home away from home. Thank you for sharing your story. Good luck!
club meetings. I have heard at least five Ironman world champions interviewed live. That is amazing!
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
OCTOBER 2013 24
How Old?, continued sistence as his work career. He attributes his success to his mother who instilled in him a ‘can do’ attitude and advised ‘never give up’. He got into running when he was in his early 50’s and his doctor told him he had an irregular heartbeat. The doctor’s advice was for him to jog 40 minutes a day three times a week. He enjoyed it so much, and with his doctors approval, he began to train for marathons. While returning from a marathon overseas and a stopover in the Waikiki airport, Bell met a man with an ‘Ironman’ t-shirt. When Bill asked what that was, the man told him about it and said ‘get a bike and start swimming’. He took that advice to heart and has never stopped since – that was over 30 years ago. As a result of all his triathalon successes, Bell has been featured on many news and talk show programs over the years including ESPN, CBS news, Tom Snyder, Rosie O’Donnell, Bill O’Reilly and Conan O'Brien. Bell’s training regimen is highly disciplined. He gets up daily at 4:00 am, and runs, bikes and swims in some combination everyday. He also works out with weights and performs core exercises. At the peak of his training for Ironman races, Bell was swimming 6-8 miles per week, and biking 200-300 miles per week. He commented that his goal was always to finish and
with the hope that sometimes he’d cross the line in first place – and that he did. In addition to the races already mentioned, Bell also placed first in several Rough Ocean Water Swims, and eight times for his age group in the Escape from Alcatraz, 1.5 mile swim, 20 mile bike and 14 mile run, and participated in two Four Man Bike Across the USA events, each achieved in 7-9 days. Bill finishing the Carlsbad Triathlon, July 14, 2013. Today, at 91 years of age, Bell admits that training for triathalons is a challenge and that though he doesn’t do as many races as he’d like, he will continue to finish as many as he can. In 2012, Bell received the All American Award for the 2012 Triathalon Races from the USA Triathalon Association. If you want to follow Bill’s progress, his next triathlon is September 8th in Malibu. September 8th is a special occasion for Bill as it is his 67th wedding anniversary - he lost his wife this past year. Bill Bell has set the bar very high for the rest of us – his example challenges us –with faith in the power of possibilities, self discipline and an elevated human spirit, we can all cross that finish line.
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Question of the Month, continued The following quote defines this pretty well. “It is better to Have and not Need than to Need and not Have”. 5. Warm Up properly. There are few long time triathletes who warm up correctly–or at all. Even for a Sprint Tri, my warm-up is 45 min to 1:15. It includes at least two miles running, bike enough to be sure everything is working, stretching, meditation & visualization–all followed by as much swim warm up as the race will allow. Optimum is about 15 minutes for me. Finish this just before your wave start. **Note #1 the colder the water, the longer the warm up. **Note #2 A good swim warm up is CRITICAL for weak and unconfident swimmers. This one thing will almost entirely eliminate hyperventilation. - Gurujan Dourson, retired coach
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