1 3 4
“
UPCOMING CLUB EVENTS Check the club’s website, facebook page or yahoo group forum for the latest information.
w
4 5 5
TCSD Conversation It’s The Law Coach’s Corner
7 12 14
TriNews
Sci . fi Tri
TRIATHLON CLUB OF SAN DIEGO
Board Members Weekly Workout Calendar New Members
hat are you doing, Zogor?” Uch said when the commander set the controls for descent. “We can’t land in water. Besides, humans live only on land as far as we know.” “Don’t worry,” Zogor said. “In the middle of the great ocean below us are small volcanic islands. We can recharge our batteries at their geothermal source, and we can remain safe and dry to complete our mission.” As dawn was breaking, Zogor set the spaceship down on a stark volcanic landscape ringed with fumaroles and rumbling with subterranean lava. He opened a chart and pointed to a feature. “Uch and Vra, prepare to zeep to this site where the most recent signals suggest the activity of many humans. Disguise yourselves as humans and send me continuous feedback when you encounter them. I will tell you which human to zeep back to our ship.” Zeeeeeeeeeeep. Uch and Vra found themselves at the edge of the island amid a large, mingling crowd of human beings just as the sun began to peek above the horizon. The pair wore gaudy Hawaiian shirts with equally garish plaid shorts, both with price tags still hanging from them. “Look, some of the humans are going in
By Barbara Javor
OCTOBER/NOVEMBER 2014
Sci-Fi Tri TCSD Events TCSD Contacts
A Tale of Fiction
INSIDE THIS ISSUE
the water,” Vra said. “They’re wearing rubber caps on their heads. Maybe we should too so we don’t look like strangers.” They pulled on bright, red caps stenciled with smiley faces and ‘Swimming makes me happy’. As they meandered through the crowds they saw a human staring at them. “Hey, are you going to race in those costumes?” it said, pulling its lips wide and exposing its front teeth. “What did it say to us, and what did it do with its mouth?” Vra whispered to Uch as they continued walking about. “I don’t understand what it said, but the movement of the mouth was a smile. That indicates happiness. Look, Vra, many of the humans are floating in the water. Amazing!” “I saw a sign that said ‘Ironman World Championship’. How can they float if they have cores of iron? What is a world championship?” “It’s a contest to see who’s the best on earth. The best of what though?” A loud horn interrupted their conversation, and a mass of churning arms splashed as the group of floating humans surged away from shore. “I hope they come back,” Vra said. continued on page 20
OCTOBER/NOVEMBER 2014 2 2
OCTOBER/NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES* CLUB AQUATHLON LA JOLLA SHORES
INTRO TO TCSD AND FRIENDS
REAL BEGINNERS’ BIKE RIDE
TRI 101
Wednesday October 8th, 6pm
Wednesday October 15th, 6pm
Refer to TCSD’s website for October/November dates
Wednesday October 29th, 6pm
For members who have not had the chance to participate in our Aquathlons, it is a swim/run event we hold once a month May through October. The event consists of a 1000m open ocean swim that starts in front of the Marine Room Restaurant and heads north paralleling the coast. After the swim, our 5k run course consists of two loops down and back to the Scripps Pier. Follow that up with tons of food and you have the makings for a great evening.
Come find out what makes our Club awesome! Please join us for the latest and greatest on all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Non-members are welcome. No RSVP necessary. Bring/Invite a friend! Free food and drinks will be provided.
The TCSD Real Beginners’ Bike Ride takes on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Hybrids and Mt. Bikes will go half the distance. James will be your leader and is promising a fun-filled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS WELCOME! Bring that friend or relative.
Race Registration is Required! 1) Be prepareed to show proof of membership 2) Mandatory checkin on race day. Wristbands will be distributed to volunteers and participants. 3) Online Registration will be capped. Details: 4:30PM - Registration opens 5:40PM - Course Talk 6:00PM - Race Starts Location: La Jolla Shores. Transition will be set up just south of Kellogg Park, right at the end of Vallecitos, by the bathrooms and just south of the main Lifeguard Tower. Contact: Please contact Jay Lewis,
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 (858) 974-4455 map: http://tinyurl.com/4kdk28t Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Refer to TCSD’s website for November date.
Option: 5K run after the ride. Bring your run gear if you plan to join.
HOW DO I GET STARTED? Get the answers to these questions and more at TCSD’s Tri 101! And have great pizza also. How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
Schedule of Events: 8:30am Bike Q&A 9:00am Wheels Roll NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx Contact: Please contact James Ismailoglu at james@triclubsandiego.org with any questions/comments.
Location: HERevolution 235 S Highway 101 Solana Beach CA 92075 (760) 560-7077
map: http://tiny.cc/ieqvnx Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
jay.lewis@mac.com
Refer to TCSD’s website for November date. ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Stephen Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Pamela Nisevich Bede, Susan Davis, Richard L. Duquette, Esq., Barbara Javor, Chris Holly and Craig Zelent
President
Mike Plumb
Vice President
Deborah Jones
Treasurer
Bonnie Hammer
Secretary
Paula Munoz
Program and Events Officer
Jay Lewis
Marketing Office
Tassia Bezdeka
TCSD Board of Directors
mplumb@triclubsandiego.org
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Social Media Manager
Kat Gunsur
kgunsur@ccfa.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(760) 214-0055
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Youth Team Coach Web Administrators
Roger Leszczynski
OCTOBER/NOVEMBER 2014 4
(908) 247-1145
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores. (back next spring)
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 PM
•
Fee based.
Tuesday 6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
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,
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
•
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM First light ocean Swim 12:00 PM Swim workout 5:30 PM
•
•
Location: La Jolla Cove.
Location: Ventura Cove. (back next spring)
Ocean Swim in La Jolla
•
Location: La Jolla Cove. (back next spring)
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Sunday 2:30 PM
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WELCOME NEW TCSD MEMBERS Sarah Amberg Sage Aronson Christina Branshaw Ryan Brizzolara Craig Brubeck Inge Buchmiller Antonia Butti Thomas Chrisopulos Mary Fletcher Carlos Flores Steven Fouskarinis Tricia Golling Veronica Golub Monica Guzman Amanda Hershberger Sumanth Kashyap Medena Knespl Christopher Lang Mason Law Jane lee Nicolas Margarot arash mohtashamian Jim Morse Aidan Nolasco Eileen Pisanich Courtney Pollman-Turner Michelle Ratcliffe Daniel Reintjes Kal Restom Sarah Richards Sally Roberts Grace Rocha Bernard Sfeir Brian Strate Raymundo Tamayo Aubrey Thompson Anneke van der Geer Anne Vuylsteke Natalia Zorrilla
WWW.TRICLUBSANDIEGO.ORG
5
ANNOUNCING SOCAL YOUTH TRIATHLON SERIES 2015 TITLE SPONSOR!
SPONSORS OF TCSD MULTISPORT
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
Starting this October, Road Runner Sports in Kearny Mesa will be our SOCAL Youth Triathlon Series Title Sponsor! Our fun and exciting kids race series will have pre-race, transition, and open water swim clínics, refreshments, race goodies, and awards for participating in our events and clínics! In partnership with Road Runner Sports, we will host monthly FREE FUN FAMILY TRIATHLON TRAINING EVENTS at their store at 5553 Copley Drive in Kearny Mesa. Designed to get your kids and your whole family ready for your upcoming multisport event! Mark your calendar to save the dates below starting October 12th with our Free Fun Family Pumpkinfest 1 mile Fun Run & Relay Races! Ralphs will be sponsoring Fall Treats for your Family!
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com Discount: 10% off to TCSD members.
2014-2015 FREE & FUN FAMILY EVENT SCHEDULE Just Tri It! Everyone participating in our events and 2015 SOCAL Youth Triathlon Series will receive a special discount at Road Runner Sports in Kearny Mesa! Events will be held at Road Runner Sports 5553 Copley Dr San Diego, CA 92111
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off.
All events be held on Sundays from 10a-11a (except May & June) Check in the Dog House at 9:45a Oct. 12, 2014 Pumpkinfest Fun Run Nov. 16, 2014 Turkey Chase Fun Run
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
Dec. 14, 2014 Funshop: Get Strong! Bring a mat. Time to Tri Shop! Triathlete Checklist Scavenger Hunt Jan. 11, 2015 Funshop: Shoe Dog Running Skills Happy New Year Fun Run
Feb. 8 Funshop: Biking Efficiently Bring your bikes and helmets. Mar. 8 Funshop: Safe Bike Handling Skills Bring your bikes and helmets. April 5 Funshop: Triathlon Transitions Bring your bikes and helmets. Wear run shoes. Friday, May 1, 4-6:30p Spring Sprint Packet Pickup & Course Talks Saturday, June 6, 3-5p San Diego Kids Splash & Dash Packet Pickup and Course Talks July 12 Summer Family Tri Fun in the Sun-What’s happening! Summer Tri-on Fashion Show August 16 Try Triathlon Endurance Food and Drinks-Fuel your Body for Energy! Tri Transitions Fun-Run Course continued on page 22
OCTOBER/NOVEMBER 2014 6
TCSD CONVERSATION WITH:
”
Jay Lewis
“
By Craig Zelent
I recently had the opportunity to talk triathlon with a guy who has no fear. Jay Lewis is not afraid to try anything. Jay is not afraid to try any sport or change careers and he certainly has not been afraid to get involved in a leadership role with TCSD. Please join me and get to Jay after completin know Jay! g his 2 nd ever tr i. TCSD B eginner R ace on Co sports did ronado.
Craig: What you do as a kid?
Jay: Growing up in South Carolina I did what normal kids my age did – played baseball, soccer, football, swam, biked, and hunted. (I did say I was from South Carolina). On my 12th birthday I was given a surfboard and my love of surfing started. It had a big impact on my life and in college, I co-founded the “Surfing Club”, which is funny because the University of South Carolina was about 2½ hours from any beach! Also in college, I lifted weights regularly and became the VP of our body building club. I never competed but enjoyed the commitment and camaraderie of the members. Fast forward to today, there are some sports I don’t do often (weight lifting) and others I do frequently such as surfing, SUPing (stand up paddling), yoga, mountain biking, snowboarding, road biking and of course, triathlons.
Where did your career take you prior to mov-
ing to San Diego in 2005? Jay: After graduating college with
degrees in marketing, international business and Spanish I moved to Los Angeles and worked at several advertising agencies during the Dot com bubble. After getting laid off at one of the agencies when we lost a client, I decided to get out of account management and go into marketing where I traveled the country doing promotional marketing for clients such as Coca-Cola, Proctor & Gamble and Nestle. I’ve been to every state in the contiguous US and look forward to going to Alaska and Hawaii at some point soon. While traveling the country I came to San Diego for work, and I fell in love with the city and chose to make my home here. I made another career decision in January of this year, when I decided to get out of marketing after doing it for 17 years and get into sales, where I can control my destiny and be rewarded for performance. Currently, I work for an online
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
registration company called, RaceIT, which is owned by Competitor Group. [shameless plug coming…] If you, or anyone you know, are organizing an event and need online registration, let’s talk.
Triathlon in July 2011 where I finished 1:02:30. My second race was the Mission Bay Sprint Triathlon in October 2011 and then I decided to sign up for the Oceanside 70.3 in March
TCSD Cares played a key role in your first triathlon. How did TCSD Cares help you?
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
Hypoxico - Altitude Training Sysems http://www.hypoxico.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
Jay: In July 2010, I took some time to evaluate happiness in my life. I’d love to tell you that I’m happy 100% of the time but you and I both know that I’d be telling a fib. After evaluating my life, I decided I wanted to make significant changes – work, where I live, who I’m surrounded by and what I do for enjoyment. Triathlons were always on my “bucket list”, and one day I told myself to stop talking about it and start doing it; that same day, I found TCSD Cares and met some of the best people I know to this day. In addition to TCSD Cares, I also fell in love with the sport because it allowed me to meet active, motivated people who share the same values as me. As many people can tell you, I’m highly competitive, but what I find most rewarding in this sport isn’t winning (mainly because I haven’t won yet). It is: 1) every age 70.3. and shape is passing me! 2) my competitors are Representing Team TCSD Cares, 2012 CA cheering me on, sharing their training and 2012. Most of my TCSD nutrition tips, and 3) it’s a competition with Cares teammates were doing it so I thought yourself and everyone wants to help you do why not!? I had done a couple of races, I like your best. I can tell you after 30 years of surf- the sport and it seems like a good idea, right? ing, most surfers are not like that. Yes, it was a GREAT IDEA! It was one of the My first race was Solana Beach Sprint hardest things I’ve done both physically and
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
continued on page 12
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
OCTOBER/NOVEMBER 2014 8
mentally and I learned so much about myself during training. It was phenomenal! Although I didn’t hit my goal (I wanted to finish in less than five hours), I did complete it in 5:13:15, which is pretty darn good in my book.
What has been the most challenging race you’ve done so far in your triathlon career? Jay: Since doing my first race, I’ve done several sprints and a few 70.3’s and WILL do an Ironman; however, I must say that my most challenging race was Wildflower 70.3 in 2013. After coming off a very disappointing race for me at Oceanside in 2013 where I didn’t have my nutrition dialed in, I had high expectations for Wildflower. I was well-trained, had identified what went wrong at Oceanside and worked with my coach and nutritionist to correct the mistakes… I was ready. Or so I thought. What I didn’t account for though was the heat and how important it is to know the course. After transitioning to the bike and rapidly moving on the bike course while drinking my nutrition with my right hand, I noticed there was a 90 degree turn ahead. Unfortunately, I didn’t have time to put my bottle back and I didn’t want to clamp down on my front brakes and crash end over end so I decided to ride up the side embankment and back onto the course. Well, it worked out much better in my mind than it did in
reality because I rode up the embankment only to roll sideways down it. That was the start of my bike course! When I began to run, the temperature had reached 95+ degrees and not letting that stop me I pushed myself hard through it. After only a few miles, the temperature sucked the energy out of me and I ran/walked the remaining miles. Those who know me know I don’t walk during a race. That day, I walked. I walked A LOT and it was a humbling experience for me, which I greatly appreciate now because I learned more about myself than had I finished as planned.
Do you have any triathlon advice that falls into the category of “what not to do”? Jay: I’ve been very fortunate that I haven’t made too many big mistakes. What I’d say is: ■ Train hard but don’t take yourself too seriously. One time I had a “great idea” and convinced several of my fellow TCSD Cares group to run our second Solana Beach triathlon in speedos that I had imprinted with “Team Solana” on the butts. The joke was on me though because only one other person ran in a “Team Solana” speedo. Here I was doing the course with the whitest legs you’ve probably ever seen with people chuckling as I passed by them. Needless to say, former TCSD President Brian Long took a photo continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued and turned it into a photo caption contest. The winning caption read “Cutting leg holes in my (Brian Long) swim cap worked great�
are willing to make to get what you want. Ask lots of questions. Remember, there are no stupid questions. I promise you, there’s someone who’s asked the same question, done what you’re asking about or knows someone who has done it.
â–
Don’t sit down in transition to put your clothes on, which a TCSD Cares alumnus Laura Kirkby, very passionately expressed to me during my first ever beginner triathlon. â–
Train with people who are better than you.
â–
Don’t take your hands off the handlebars before knowing what turns are coming up. â–
Never be afraid to fail.
â–
What is the best advice you can give to someone in the sport?
â–
Jay: Here are a few:
â–
There’s no such thing as failure unless you don’t learn from it. Remember that we are all doing our own race, which is especially helpful if you are getting passed.
■Determine if you want to “participate� or “compete� in the sport. Participating means finishing the race. Competing means finishing the race in the absolute fastest time humanly possible. Knowing this answer will help you determine how much commitment (e.g.: time & money) you
What volunteer roles have you done since you joined TCSD and what are your perspectives on serving as a volunteer? Speedos!
14037 Midland Rd, Poway, CA 92064
858-842-4664 :HU +PLNVZ 7YLMLYYLK :[VYL ‹ )\` 5\[YP[PVU 7YVK\J[Z .L[ 6MM ,=,9@+(@
,::,5;0(3 Â&#x2039; ,5+<9(5*, Â&#x2039; ,3,*;963@;,:
7KH7ULDWKOHWH6WRUH FRP
9LVLW 8V 2QOLQH RU DW RXU 6DQ 'LHJR /RFDWLRQ 0LGODQG 5RDG 3RZD\ &$
OCTOBER/NOVEMBER 2014 10
Jay: As you can tell, when I decide to do something, I jump in with
THANKSGIVIN Palom
Visit our website for more info!
TCSD Aqu athlon Dir ector, just one of Ja y’s volunte What is my er positio ns.
perspective on volunteering? I highly encourage everyone to do it, whether you’re new to the club or you have been a member for many years and here’s why. As a new member to the club it helps you identify and bond with other persons volunteering because you share a common goal. For someone who’s been a member of the club for a while, you have such a wealth of knowledge that may not be evident until you begin to share it with another person. Moreover, volunteering will help you understand the intricacies involved and help influence the direction of the club. For example, running for a board position and increasing my volunteer commitment helps me be a part of the solution versus one of those people who just gripes/talks about what they’d like to see changed. One of the quotes that I choose to live by is from Mahatma Gandi, which says “Be the change that you wish to see in the world.”
G DAY
Challenge yourse ar Mountain Ride lf: 44 miles, 5416 feet of climbing
Photograph by Mike Peel (www.mikepeel.net)
both feet. When I first joined TCSD, I did the normal volunteering stuff – getting to meetings early to help put food out, set up tables and staying late to fold chairs and help put items away. Things changed pretty quickly when I decided I wanted to get more involved with the club that gave me so much. In August 2012, I was asked to help present the “Intro to TCSD” to members who were new to the club, are thinking of joining or veteran members who want to learn more. Also in August, I became the Aquathlon Race Director and put on the Aquathlons during the summer. I’ve been doing those two volunteer duties for the last two years, and at the time of writing this, I’m running for the Programs and Events Director position on the Board because I feel like I can continue to make a positive impact on the club and its members.
AFT
SALE G N I GIV S K N ER THA
, & 30 er in2t8he, s2t9 b e on s r o m verythinhgoliday gift for the cyclists in ayoleur! life. o NEveperfect
he dt Fin
What has been the most rewarding aspect of being a TCSD volunteer? Jay: The most rewarding aspect of being a volunteer is seeing how continued on page 22
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Articles NEEDED!
W
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlon, they can include running, cycling, tri travels… etc., whatever you think other club members may
find interesting. Without content, this
Share your race report or adventure. Just a test to see who is reading... This will be the last
newsletter will end up being just ads, and that is no fun.
issue of TriNews if member’s don’t want or care about the content to fill these pages... we’re giving members one more month. Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page 4 for contact info.
IT’S THE LAW:
Good Samaritans Are Protected
By Richard L. Duquette. Esq (www.911Law.com) Speedplay (800) 468-6694 www.speedplay.com/
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
continued on page 13
You know the scene. You’re out on your bicycle and you come upon a downed rider. There are only a few people standing around, the rest are riding by without offering assistance. Why don't they stop to help? Chances are they are all afraid of the liability that supposedly comes along with being a good Samaritan. But I have news for you: Good Samaritans are protected. Historically, there have been no mandates in place that require passersby to help a fallen individual. In the past if you did decide to help, you had to use “due care” or risk liability. There were also no laws against failing to assist a fallen individual–unless you were of some special relation to the fallen individual you couldn’t be punished for lack of action. Currently, though, the law has changed due to recent legislation in California. Health and Safety Code Section 1799.102 says: “...no person, who in good faith (not for compensation) renders emergency medical or non medical care at the scene of an emergency, shall be liable for civil damages resulting from an act or omission of a person...” It goes on to say
OCTOBER/NOVEMBER 2014 12
that “... it is the intent of this legislation to encourage people to volunteer to assist others in an emergency, so long as the volunteer acts responsibly.” To sum it up: as long as you act responsibly in the course of assistance, you can help any downed bicyclist without fear of a lawsuit. You can render first aid and medical help, rescue, and even transport a person in peril as long as your actions are necessary to insure the health and the safety of that person. I spoke with a few local paramedics and they gave me the following tips when offering help: continued on page 13
Kitchens | Bathrooms | Room Additions Deck/Outdoor Living | Shower Water-Proofing Whole House Remodeling
1. Find out if the person is breathing by watching their chest for motion. 2. If they’re NOT breathing, give CPR, but only if you're trained. 3. Do NOT move the person or remove their helmet and/or clothing. 4. Tell the victim NOT to move. 5. Call 911 6. Guard the victim against oncoming motorists and other dangers (i.e. flag down traffic, etc.) If you’re still anxious about helping an injured bicyclist, consider enrolling yourself an emergency medical training program. Many local bicycle/triathlon clubs host programs like these, and the skills you learn are are useful in a wide variety of situations both on and off the bicycling trail. The attention you give to an injured bicyclist could be the difference between life and death–always lend a responsible hand. With Good Samaritans on the road no bicyclist will ever be left behind.
Ride Safe – Ride Strong! Mr. Duquette is a local Oceanside, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached via e-mail at rduquette@911law.com www.911law.com. Phone: (760) 730-0500.
619.756.3756 www.mhs-works.com
Call us today for a free consultation.
CA #940782
SPONSORS OF TCSD
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com
continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
SPONSORS OF TCSD
5
COACH’S CORNER: SYMPTOMS OF OVERTRAINING
courtesy of Martin Koban, excerpt from 10 Most Common Causes for Knee Pain.
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
SwimLabs Encinitas 519 Encinitas Boulevard, Ste 100 http://encinitas.swimlabspro.com encinitasinfo@swimlabs.com (760) 230-2500
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 15
The consequences of overtraining depend on what system of your body you’re overstressing. If you’re overtaxing your nervous system by doing really short and intense lifts, you will eventually lose your motivation to train, your strength levels will drop, your libido will take a hit and you might notice general sluggishness. If you repeatedly overtax your ligaments or tendons, these supporting structures will start breaking down instead of getting stronger. This is what happens to your patellar tendon in patellar tendinopathy. The tendon is overloaded on a regular basis and is not given enough time to recover. The short-term result is knee pain and if you keep training, the tendon will continue to degrade. The weaker tendon is more likely to tear. Similar processes take place in other parts of the body. In the knee for example, the ACL faces additional loading if the muscles of the leg are not working properly. An athlete with dysfunctional leg muscles is at an increased risk of tearing his ACL, as the ligament is worn down excessively in every training session. If the athlete works particularly hard in an effort to become better at his sport, his chances of sustaining an ACL-injury rise even further.
Five Overtraining Symptoms Overtraining can manifest itself in a wide variety of symptoms, both physical and psychological. Let’s look at some of the more obvious indicators.
1
Symptom #1: Small aches and nagging injuries. Does some part of your body hurt a little all the time?
OCTOBER/NOVEMBER 2014 14
Maybe your knee is always a little achy, maybe your elbows give you trouble. Once you’ve made sure that you’re using good technique when exercising, you have to consider an excessively high training load as potential reason for your pain. Take a week off and see if your body feels better. If you notice an improvement after this short hiatus, you should slowly ease back into training by starting with a lower weekly training load (e.g., fewer miles per week, slower pace, fewer sets and reps, etc.). If, however, you insist on training “through” these small injuries you will eventually end up with a serious injury that will require much more time off from training. As an athlete, I know that it’s tough to curb your enthusiasm, especially when trying new things, but what good is that extra set, if you end up pulling a muscle and have to take two weeks off?
2
Symptom #2: Your immune system is weak. Do you get sick every other month? The human body constantly has to deal with stressors in its environment. Pesticides in your food, toxins in the air, high demands at work, excessive electro-magnetic radiation, etc.: all these things are stressors our body has to deal with to stay healthy. Physical exercise can help deal with these problems, but over-exertion will quickly negate the beneficial effects of exercise. Train too much and your training will just be another hard stressor on your body. Overtraining is a stressor that can push your body over the edge and weaken your immune system to the point where you become more susceptible to illness. Looking back to the last
"IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
")+2!- 9/'! New students, please arrive at leaset 15 minutes early for registration and orientation.
www.BikramYogaRB.com
2ANCHO "ERNARDO
16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email: info@BikramYogaRB.com
few years of training, I know that the few times I have gotten sick happened immediately after particularly hard training sessions. Very hard training puts your body in a weakened condition. In that state, you’re at higher risk of getting sick. If you insist on training too hard too often, you will also get sick more often. The irony being that due to time off from training you end up making less progress as if you had trained with less intensity.
3
Symptom #3: You feel weak in your training. In spite of doing everything right, do you still feel weak in your training? Do you ever: - fail to complete your training - feel weak - lack enthusiasm for your training - get fatigued quickly As an athlete, you have to pay attention to many things to maximize your progress. Your nutrition has to supply your body with all the nutrients it needs to grow new tissue, you have to go to bed early and get plenty of sleep per night, you have stay away from stimulants that mess with your sleep quality, and so on. If you’ve taken care of all these factors and you’re still not making progress in the gym, you may want to look at your training intensity. Does your training schedule allow your body enough time to recover? Depending on how hard you train, you might have to wait up to a week for your body to
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items
recover from the training stress. A very light session of cardio requires a different recovery time than a tough session of squats and deadlifts. How much time you really need to recover from your training session not only depends on the type of exercises you performed, but also on your individual physiology and the amount of other stressors in your life. If you have a stressful job, a high maintenance relationship, poor nutrition and a bad sleep cycle your body just doesn’t recover as well. Increase your time between workouts or lower the intensity of your training to the point where you begin to make progress again. If you don’t, you’ll just run yourself into the ground and will eventually get injured.
4
Symptom #4: You feel horrible after training. Do you feel like hell after your workouts? Ideally, a training session should leave you itching for more. You should feel exhilarated and ready to take on the world. These kinds of feelings indicate that you exercised in a way that increased your testosterone, thereby creating a beneficial environment for faster recovery. Keep your training sessions short and intense, with a maximum duration of 60 minutes, although 45 minutes are ideal. If your workouts run you into the ground, leave you with wobbly knees, or even make you continued on page 16
SPONSORS OF TCSD
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
TriUsCoaching Contact: Judi Carbary www.triuscoaching.com Jcarbary@triclubsandiego.org Discount: 10% discount for a 4 coaching session package.
NUTRITION
APX Sport Drink info@apxsportdrink.com www.apxsportdrink.com
EAS Sprots Nutrition www.eas.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 17
WWW.TRICLUBSANDIEGO.ORG 15
COACH’S CORNER, continued vomit, you’re definitely overdoing it. You have absolutely nothing to gain by going through such a grueling training session. On the contrary, you actually have a lot to lose. The more fatigued you are, the easier injuries happen. Even if you aren’t injured, the additional stress you place on your body won’t lead to faster overall progress in the end. So why do it? Ego, that’s why. Check your ego at the door if you want to stay injury-free.
5
Symptom #5: Your body fat percentage increases. Are you getting flabby in spite of training hard? If you exceed your body’s ability to recover repeatedly, your hormonal balance will tip towards a higher amount of stress hormones (cortisol, among others). These stress hormones lead to an increased breakdown of muscle, meaning you actually lose lean body mass in spite your hard training efforts. As if that weren’t enough, elevated stress hormones make it very easy for you to gain more body fat. The net result is that you’ll lose muscle while gaining fat.
How You Can Prevent Overtraining You can use a number of procedures to identify when you’ve been training too hard. These include measuring resting heart rate in the morning, tracking grip strength by using a dynamometer or special tools that measure heart rate variability. Depending on how serious you take your training, you might want to look into these advanced techniques. A simpler approach requires you to optimize recovery in combination with training smart. The three factors with the biggest influence on recovery are your sleep quality, your nutrition, and the compounded amount of other stressors in your life. Let’s take a brief look at each of these areas. Good Sleep Quality The most important requirement for athletic progress. During your sleep, your body switches into an anabolic state. This is when most of the recovery from training takes place and your body adapts to the demands you placed on it. New tissues are formed and muscles get stronger. Tendons become more durable and bones denser. There’s also a lot of activity in your brain. Low sleep quality prevents all these recovery processes. Sleep deprivation lowers your ability to learn just as much as your chance of making progress in the gym. To optimize your sleep you should be in bed and sleeping before 10 PM every night. Make sure your bedroom is as dark and silent as possible and avoid any bright lights after 7 PM to allow your body to wind down (e.g., cellphones, computer screens, TVs). Bright lights will keep you awake, as they are nature’s indicator of daytime. Additionally, don’t drink any coffee after lunch, as caffeine will stay in your bloodstream for a very long time and lower
16
your sleep quality through increased secretion of stress hormones. Try these sleep optimizations for a month and you’ll surprised how much more energy you’ll have in the morning. Good Nutrition Another important cornerstone of recovery from training. Your best bet for long-term success through good nutrition is to follow Jack LaLanne’s advice: “If man made it, don’t eat it.” Limit your diet to meat, veggies, nuts, and fruit to maximize the nutrients you put at your body’s disposal. Make sure that your breakfast includes a complete source of protein like eggs or meat. Avoid sources of refined carbohydrates (e.g., soda, pasta, bread, sweets) like the plague. These empty calories actually stress your body instead of providing nutrients for healthy growth (they do grow some things in your body though, like the bacteria that cause tooth decay and fungi in your intestine). Lower The Stress You Have In Your Life. You can do this by avoiding stressful situations, training yourself to react calmly, practicing meditation and taking up a relaxing hobby. However, don’t just limit your efforts to reducing emotional and psychological stress. Your body is also stressed by toxic substances in your food and water for example. Buy organic grocontinued on page 18
AVAILABLE FALL 2014
EXCELLENCE ACHIEVED
www.zoggsusa.com
SPONSORS OF TCSD
www.nuun.com Chris at chrisw@nuun.com Twitter: @NuunSoCal and @nuunhydration
Sell your Sell yoour bike when the thhe he season’s season easonn’s ’ done d or find your our dream ride for for next year! yyeear!
PROFESSIONAL SERVICES
Cyclone lone is a new w online marketplace mark where w you can buy andd sel sell ell ggreat secondhand econdhand triathlon triat tr hlon bikes among triathletes triaathletes like yourself. you W Wee makee it easy and are aar focused focused sed ed purely on triathlon. triathl tr triat
Management Accounting Group Contact: David McMahon, CMA, EA Certified Management Accountant Office: (619) 333-0719
Thank nk you TC TCSD for being eing our ve very first group haven't of users! If you have en't n't checke checked us out yet, have please ease com come and ha ave ve a lookk - you can even putt your bbi bike up forr sale!
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
We invite al We alll TCSD members m s to get started at www.cyclonetri.com/ w ww.cyclonetri.com/ /tcsd! www.cyclonetri.com/tcsd!
Cyclone is the Official Bike Marketplace of the 2014 IRONMAN W orld Championship presented by GoPro. World Cyclone is made with lots of sweat and the occasional muscle strain. W really Wee have just started up and really value your input and feedback - and we look forward to serving you!
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
COACH’S CORNER, continued SPONSORS OF TCSD
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
ceries and use a water filter to limit your intake of these poisons as much as possible. By lowering the stressors on your body, you can make sure that it has more energy for recovering from training, thereby improving your athletic progress and overall vitality. Limit your intake of poisons like alcohol and tobacco to special occasions. This way you improve your health and are able to cherish these luxuries more. They are luxury goods after all. You can optimize your recovery even further
by getting plenty of sun exposure while wearing as little as possible, taking a liquid fish oil supplement (one tablespoon three times per day), and training yourself to breathe diaphragmatically. Another tool you can use to restore yourself after a hard training session is a magnesium sulfate bath (Epsom salt). However, try to use it only once per week.
Training Smart The most important requirement for smart continued on page 22
WELLNESS
Bring the Outdoor Indoors Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
KICKR iPhone Powered Training*
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Take the back wheel off your bike and connect to the Wahoo KICKR for accurate power measurement, iPhone controlled resistance, open third-party software options, and the smoothest indoor riding on the market.
Schedule a demo today! 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.
Third-party apps include Kinomap, Strava segmentst, Trainer Road, PerfPRO and more.
continued on page 21
858.270.1605 dean@PedPowerPerformLab.com www.PedPowerPerformLab.com
Just Ride! *The KICKR’s resistance can be controlled by the App on your iPhone, iPad, BTLE enabled Mac Book Pro or ANT+ enabled PC. Android powered on the way.
We offer FitForPower bike fittings featuring Retül and geBiomized. OCTOBER/NOVEMBER 2014 18
19
Sci-Fi Tri, continued
c. treats treats men and women women of all P Paul aul G Gamache, amache, L.A L.Ac. ariety of ccomplaints, omplaints, and is one of ages ffor o or a vvariety ew acu acupunc turists tha egularly tr only a ffew e eats acupuncturists thatt rregularly treats childr en, gen tly and eff ffe ectively. children, gently effectively.
G Get et back tto oT Training raining G Get et back tto o Living Acupuncture A cupuncture Release Techniques Te echniques (ART) (ART ) Active Active Release edicine Traditional Traditional Chinese M Medicine omuscular FFacilitation acilitation P Proprioceptive roprioceptive Neur Neuromuscular ercises R Rehabilitative ehabilitative Ex Exercises orrection TTherapy herapy P Postural ostural C Correction Her bal M edicine Herbal Medicine Nutr itional Suppor Nutritional Supportt
7855 Fay Avenue Ste 290 La Jolla CA 92037
OCTOBER/NOVEMBER 2014 20
“We need to solve this mystery. What are those two-wheeled instruments in long rows over there?” They walked to a fenced area away from the water where hundreds of the two-wheeled machines stood lined up. A human stopped them from approaching the instruments. “You need a race number or a pass to enter here,” it said to Vra and Uch. As they turned to walk away, a small human nearby scrunched its nose and pointed at them. “Why do those people smell funny, Daddy?” Vra and Uch moved away. “Uh oh, our detectors are leaking electrons in Earth’s atmosphere,” Uch said. “They can smell us.” After a while the humans began to emerge from the water, apparently no worse for wear. They ran to the area with the two-wheeled instruments, peeled off their rubber caps and replaced them with hard helmets, and left the area while sitting on the machines and pedaling. “They have smiles,” Vra said. “No, look carefully,” Uch said. “Those are grimaces. That means pain.” “Almost all of them have it on their faces,” Vra said. “They must like pain. I wonder why.” “Let’s see where they’re going. We should wear helmets so we fit in.” They zeeped ten miles up the road wearing pink helmets with pictures of ponies on them. Uch and Vra captured images of every human that passed them on the twowheeled machines. They probed the humans with a magnetometer only to discover they had liquid iron but no solid iron core. “Look, this one has a smile, not a grimace,” Vra said, pointing to a human wearing number 329 on its shirt. “That’s a male human,” Uch said. “Wait, I’m getting a message from Zogor. ‘Zeep human 329 back to the ship with you. Its face is different from the others, and it looks strong.’” “How can we stop it with all these other humans around?” Vra asked. “We must get ahead of it and plan a strategy to grab it when it stops. Besides, we haven’t learned what these humans are looking for, and what they want to be the best of.” “Maybe they’re searching for the man of iron,” Uch said. “Let’s zeep ahead.” They continued zeeping ahead of human 329, about ten miles at a time, only to fail to have a plan to grab it without other humans witnessing their move. They came to a place in the road where the humans on the two-wheeled machines made a U-turn and pedaled in the direction they had just come. “Why don’t they stop?” Vra asked. “Here comes 329 with a large smile on its face, but it’s not stopping either.”
Uch and Vra zeeped ahead of human 329 multiple times without capturing it. It parked the two-wheeled machine in the same place they had seen rows of them early in the day. Many of the humans had already left their wheeled instruments there, replaced their helmets with brimmed caps, changed the coverings on their feet, and had run away. Moments after human 329 arrived it did the same. “We need to follow it,” Vra said. “We should wear hats to blend in.” A moment later they wore green and yellow caps with ‘John Deere’ stitched on them. Again they zeeped ahead of number 329 several times, only to watch it run or walk by along with dozens of other humans. Zogor urged Uch and Vra to capture it. “Maybe when it’s dark or after it stops,” Uch said. As daylight turned to dusk, Uch and Vra saw number 329 pass in front of a crowd of humans where they had first found them early in the morning. A voice through a loudspeaker said, “You are an Ironman,” in spite of what the magnetometer indicated. Human 329 had a wide smile as it slowly walked to a large tent and entered. “It’s stopping. Get ready to zeep it when it comes out,” Uch said. •
•
•
•
•
•
From the moment Elliot had landed on Hawaii, he knew he’d savor every moment of the Ironman triathlon no matter how well he did. He vowed to smile through the race. He emerged from his swim right on the pace he expected and jumped on the bike. Everything was fine until that weird, androgynous couple in mismatched Hawaiian garb showed up repeatedly on the bike and run
course. They looked strange, as if a medical student had performed plastic surgery on them by candlelight. Elliot couldn’t figure out how they kept popping up without a vehicle to transport them. A few times they tried to touch him. That’s when he smelled their acrid body odor, like burnt electrical wires. Despite an odd feeling each time he passed them, he succeeded in his race plan—swimming, biking, running, and smiling. He put the odd people out of his mind as he crossed the finish line and headed to the medical tent to soak his calves in cold water. He found a bucket of icy water, but it was dirty from use by other triathletes. He had just carried it outside to dump it around the side of the tent when the weird couple and their odor appeared out of nowhere. They stared at him a few steps away as a strange, ionic field began to engulf him. In his postIronman haze, Elliot reacted. ‘Water short-circuits electrical wires,’ he thought, and he tossed the bucketful of cold water on them. He immediately realized what he had done and began to apologize, but the couple was gone. All that remained was a soggy, crumpled pile of Hawaiian shirts, plaid shorts, and John Deere caps. In a moment those disappeared too, leaving just a puddle of water. The smell of burnt wires was gone as well. He stared at the spot. ‘What just happened?’ People nearby began to point and gaze at a rocket contrail in the twilight sky. It grew, looped, and segmented, and for a few moments Elliot was sure it spelled out his number, ‘329’. Then it dissipated. ‘Are hallucinations the fourth Ironman event?’ he wondered. He shook his head and did what he had done all day—he smiled.
SPONSORS OF TCSD
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
Rehab United Three locations to serve you http://www.rehabunited.com
Zealios Skin Care www.zealiosskincare.com 1-855-ZEALIOS
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
Join the Club - Join the Fun!
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth
http://tiny.cc/k07o2w Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Page
WWW.TRICLUBSANDIEGO.ORG 21
Youth Tri Series, continued September 13 Share your Family Race Stories and Photos! Meet the SoCal Youth Triathlon Series Winners!
Questions? Contact Coach Judi (jcarbary@gmail.com), Coach Paula, and Coach Jim.USAT Certified Coaching. Triuscoaching. http://www.triuscoaching.com See YOU there!
CONVERSATION, continued you’ve changed someone’s life after you’ve helped them. I have the honor of seeing this change in many forms. At the “Intro to TCSD” meetings it’s everything from watching the facial expression of someone who’s new to the sport go from “what the heck was I thinking” to “I can do this;” seeing, hearing, watching someone complete their first race; giving guidance, answering questions, increasing one’s comfort level and even hearing a veteran member tell me after our Intro meeting “wow, I just learned something new about TCSD”. During the Aquathlons, I see people change from being quiet and stressed after a challenging day to having a relaxed demeanor, laughing, socializing; knowing that they are in good
hands and that everything has been thought of. Additionally, it’s their comments about what a great time they had and it’s them sharing pictures with family/friends about the event. I hope that more people volunteer and have the opportunity to experience this.
Jay, you have made such a positive contribution to the TCSD in a very short time. Thank you for all you’ve done thus far and thank you for your continued service. It’s just a matter of time before Mike Reilly says “Jay Lewis, you are an Ironman!” Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
COACH’S CORNER, continued training is a training log. Get a small notebook and track every session. Once you have collected a few weeks of data you can tell whether your progress is stalling. If this happens, you can use the information in your journal to help you identify why you’re not getting better. Generally, to avoid overtraining injuries you should increase your weekly training load by less than 10 %. For example, if you run a total of 15 miles this week, the total of the week after should be less than 16.5 miles (110% of 15 miles). The total of the week after should be less than 18.15 miles (110 % of 16.5 miles). Depending on how advanced you are in your training, you might have to go for much smaller increases, like 5% or even 1%, or maybe even regress for a couple of weeks before you can make progress again. Remember that the long-term result matters, not the difference from session to session.
OCTOBER/NOVEMBER 2014 22
Don’t rush for records thinking you can trick your body into adapting faster. Professional athletes train for years before they have acquired their competitive edge. They don’t force their bodies through a couple weeks of training expecting miracles. The best long-term progress is the result of an unwavering work ethic over many years. Think of your workouts as movement training. Instead of exercising muscles, you practice movements. Once the quality of your movement drops below a certain point, you have to stop the set. If you cannot resume the next set with a high quality of movement, you have to switch to the next exercise, and so on. Follow this paradigm to reduce your chance of overuse injuries to zero.
WWW.TRICLUBSANDIEGO.ORG 23
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED