INSIDE THIS ISSUE
OCTOBER 2018
Swim Buddies TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
OCTOBER TCSD EVENTS OCTOBER SOCIAL Thursday, October 11th Location: Off Shore Tavern & Grill 2253 Morena Blvd. 5:30 PM – 8 PM Come meet your new President! Hoping to see some of the other board members there too!!! Drop in for some food/drinks, fun and friendship. This is a great way to meet some new workout buddies, see your friends outside of workout clothes (although we don’t mind if you finish a workout and drop by) and just have a fun time. Every month our group grows a little bigger. Look for us in the patio area of the restaurant. As usual there could be a giveaway or two.
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Welcome New Members You’re an Ironman Weekly Workout Calendar Member Profile
4 6 5 5
TCSD Conversation Health Benefits Coach’s Corner
7 13 15
Tri News
re e h t Are im Sw es i d d u B ? ? e r e h
Open water is an entirely different world than the pool. In the pool, there’s no
buoys, sighting, chop and packs of various speeds. In fact, triathlon open water swimming adds, quite literally, a “washing machine” of fists and feet to an already intimidating deep, dark, cold, temperamental force without walls. This daunting anxiety has been silenced for hundreds at local triathlon races in the last 10+ years thanks to swim buddy volunteering. A swim buddy is not a pacer, a coach or a lifeguard. A swim buddy is an active cheering swimming spectator following in the water during the swim wave of a triathlon to serve the triathlon community in various ways: n Physical support for challenged and injured
n
athletes, before, during and/or after getting out of the water Moral support to build courage besides the fear of deep water, being forgotten, being hit by flying limbs, not completing the distance in time n Moral support as a confidence boost to those tired from prior training’s demands, needing reinforcement to get started to first buoy n Safety sweeper per wave to guarantee that all that enter the water, exit the water!
Who can be a swim buddy? The local swim distances that allow swim buddy volunteering are ItsyBitsy Sprint (youth), Sprint, International, and Olympic. If you swim those distances as a workout or warm-up, you could be a swim buddy! If you are motivated by helping others fulfill their goals, while being comfortable in open water, you were made to be a swim buddy! Being prepared and confident in completing the distance you select is vital. Since the pace for swim buddying is based on being calm, observant and speaking anticipate treading water, side stroke drills, and swimming with head out of the continued on page 14
OCTOBER 2018 2
OCTOBER TCSD EVENTS* TRI ESSENTIALS Monday, October 15 6:00-7:30pm
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ 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 myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Rachel Gaffney, Trey Triplette, and Craig Zelent w/AJ Lawson.
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com
TCSD PRESIDENT’S MESSAGE: Thank you for allowing me the opportunity to lead this organization. I am very excited for what is to come in the following months. As we, the new Board of Directors, transition into management of the club we will be re-developing our policies and procedures. We want you as our members to be informed along the way. Triathlon Club of San Diego is a volunteer run organization. Without volunteers the club cannot and will not operate. WHAT YOU NEED TO KNOW: Monica Martino Sberna volunteered to be the next Program and Events director. The board unanimously voted Monica for this position. She will be managing and coordinating future Triathlon Club of San Diego events. Monica is a great asset and we are very fortunate to have her. We are postponing the October, November and December club races. We will be using the time to build teams of volunteers for the 2019 TCSD races and events. Our triathlon club is the best in the world and we want to be sure future events and races reinforce our greatness as a club. One of the best parts about being a member of the triathlon community is the ability to give back. We are currently building teams and are seeking help from our members. We are creating a list of volunteer positions with descriptions and are identifying current and future club needs. The list will be put out to members upon completion. We are very interested in your suggestions regarding TCSD membership and club events. Do you have an idea for a future event such as a gear swap and sale? Do you have suggestions on how to improve an event you have attended? Have you witnessed an act of kindness by a member and want to share your story? We are interested in your feedback, ideas, thoughts and concerns with ways we can improve. In what ways are you willing to help us implement these ideas? After all, this club builds success through its volunteers. We appreciate your patience while your Board of Directors addresses your suggestions. Use: feedback@triclubsandiego.org to send correspondence our way. Should you need to contact me (AJ Lawson) directly please send correspondence to president@triclubsandiego.org Stay cool and be well, AJ Lawson
RSVP to: http://tiny.cc/lw2rty
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
WELCOME NEW TCSD MEMBERS
TCSD BOARD MEMBERS President
AJ Lawson
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Hanna Basler
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
Phyllis Blanchard
TCSD Board of Directors
Ulf Jakob F. Aarsnes
TCSD Board Advisor
Jessica Cantrell
bod@triclubsandiego.org Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD Mentors
Analyn Cota Ron Fan Walker Force
TCSD VOLUNTEER COMMITTEE MEMBERS James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Beginner Coaches
Helena Gali Fransiscus Hardianto Tricia Kelsey
Expo Coordinator
Jan Lapp
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Carlos Livingston
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
May Marquez
Pro Athlete Ambassasor
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Christian Lato
Kyle MeziereYLE
Race Director, Duathlon
Jesse Mintz
Race Director, Triathlon
Andrew Musbach
Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
jenn6613@gmail.com
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Ronald Papa
Swim Director
Chris Costales
tcsdswim@gmail.com
Jin Park
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Sandra Pankow
Taj Rockitt
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro
Carlos Rodriguez Volunteer Coordinator
RachelSirany MichelleSit Emily Tomkins Mitch Wesche
OCTOBER 2018 4
(760) 214-0055
Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
MEMBER PROFILE
SWIM
STEVE ALLNUTT
RUN
BIKE
TCSD OFFICIAL WEEKLY WORKOUT FALL CALENDAR
Member since: May 2018
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.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:30 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Location: Tamarack Beach.
•
Location: 3710 Del Mar Heights Rd.,
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
Status: Single •
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
•
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista.
6:00 PM
Trail Run
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
•
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride 5:45 PM
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Open Water Swim Workout
•
Location: Ventura Cove, Mission Bay
•
Coach: Bill Gleason.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Favorite local restaurant: Breakfast burritos!
Before I became a triathlete, I was: An open water swimmer, and before that a collegiate swimmer. Who or what inspired you to start triathlons? A decade of coaching triathletes for the swim taught me about the awesome community, but specifically my friend Zack Hamner (South Bay Multi Sport/SDSU Triathlon) convinced me to finally do a race. My first triathlon: Xterra Wetsuit Spring Sprint, May 2018.
Location: La Jolla Cove.
•
Occupation: SDSU Assistant Swim Coach.
When not training, I enjoy: Surfing, Bodysurfing, Cooking, Eating.
Location: La Jolla Cove.
6:00 PM
Age Group: M25-29
Location: La Jolla Cove.
Pre and/or Post event ritual: A beach nap.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
Favorite Race/Tri event(s): So far, the Koz Triple Crown is all I’ve done, and I had a blast in each of them (All sprints).
•
Location: Moment Cycle Sport, Liberty Station.
Favorite segment (swim, bike or run): Love ’em ALL!!!
Sunday 8:00 AM Bike Workout, Group Ride
continued on page 14
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 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 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
IM Wisconsin, Madison - September 9, 2018 AG AG Rank OV Rank Swim Graeme Freestone M 35-39 47 266 1:45 John Finley M 45-49 52 402 1:08 1,833 Finishers. Transitions and seconds not included.
Bike 5:54 6:04
Run 3:46 4:46
Finish 11:42 12:12
IM Italy Emilia-Romagna - September 22, 2018 AG AG Rank OV Rank Swim Alexandra Dreu F 40-44 17 889 0:59 2,069 Finishers. Transitions and seconds not included.
Bike 5:34
Run 4:53
Finish 11:40
IM World Championships - Hawaii - October 13, 2018 AG AG Rank OV Rank Swim Richard Sweet M 55-59 1 207 1:01 Aaro Jarvinen M 30-34 160 1061 1:14 Marisa Rastetter F 40-44 32 1179 1:04 Craig Woodhouse M 50-54 156 1725 1:15 Julie Moss F 60-64 3 1748 1:03 Jeff Krebs M 55-59 90 1787 1:44 Daniele Pelessone M 65-69 35 2109 1:47 Kathleen McCartney F 55-59 50 2253 1:28 Diane Ridgway F 70-74 6 2225 1:42 2,306 Finishers. Transitions and seconds not included.
Bike 4:45 5:09 5:30 5:51 6:03 6:15 7:25 7:19 7:27
Run 3:19 3:56 3:57 4:41 4:51 4:07 5:00 6:49 6:34
Finish 9:14 10:29 10:42 12:03 12:08 12:17 14:28 15:56 15:58
IM Louisville - October 14, 2018 AG AG Rank OV Rank Juan Rocha M 35-39 12 45 Sally Roberts F 45-49 44 1157 Marie McBride F 25-29 37 1694 1,945 Finishers. Transitions and seconds not included.
Bike 5:18 6:38 7:48
Run 3:16 5:46 5:45
Finish 9:04 13:03 14:24
Swim 0:14 0:15 0:17
If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
Indicates qualified for IM World’s Championship.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner
Join the - Join theCove, Fun! Races, New Training Partners, Food, Club Group Rides, La Jolla Fiesta Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program,
http://tiny.cc/k07o2w
Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove
www.TriClubSanDiego.org
Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego, BOWS, Ventura Cove, Saturday Bike Ride OCTOBER 2018 6
TCSD CONVERSATION WITH: By Craig Zelent
“
AJ Lawson
”
I had the pleasure recently of talking triathlon with one of TCSD’s most active volunteers, AJ Lawson. I originally met AJ when we sang Christmas Carols at local assisted living homes and also while serving the residents of St. Vincent de Paul. AJ is an original Team Solana member and someone you should know. Craig: What was your athletic background before triathlon? AJ: My athletic background before beginning
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
triathlon included some interesting sports. I grew up in San Diego and always rode around on my BMX bike. I also did all the typical San Diegan kid activities like surfing, skating, roller AJ re present ing TCS blading, and swimming. I feel like I was the last D at 20 13 SD generation on that cusp where we would come 2008/2009. Triathlo n Class ic. home from school and go hang out in the neigh- I coached badminton and borhood with our friends until it was dark or we competed in lots of tournaments. I have a got hungry. Cellphones were still not a big thing! few trophies and medals but I wasn’t willing to I loved cruising the streets on my bicycle, but I give up my life to train for badminton so I never also enjoyed running. It wasn’t until the end of became elite. middle school that I first played an organized sport. I started out with pop-warner football and What led you to become a triathlete? AJ: While watching television when I was young played for the Alvarado Patriots. I was able to catch the Ironman World When high school began it was a whole new Championship Coverage. I was fascinated by the world of sports because of how many options we athletes and what they could put their bodies had. I was an oddball in that I played badthrough. It was at around the age of 12 that I minton, wrestled, and played football through put triathlon on my radar. I kept the thought of my high school career. I was best at badminton competing in a triathlon race in the back of my and used football and wrestling to keep in shape mind throughout high school and into college and keep my connection with my non-Asian knowing one day that I had to race. I always friends. Badminton is known as being an Asian wanted to do something extreme and triathlon sport. As a Caucasian kid playing badminton I, fit the bill. definitely stood out. Out of all the sports I did In 2009 I saw a post for a triathlon team growing up, badminton came easiest to me. I through the Triathlon Club of San Diego. That ended up getting a badminton sponsorship from team was Team Solana and was a fundraising the top badminton company in the world. I played badminton for fitness up until team for TCSD. I joined the team and paid the
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Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
continued on page 8
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CONVERSATION, continued SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
fees as fast as possible. I loved the thought of giving back to something while also having a group to train with.
What was Team Solana and how did that help you complete your first triathlon? AJ: Team Solana was a random group of people with one goal in mind: compete in a triathlon race. I joined the team in 2009, which was the first year it was introduced. I believe there were about 20 of us who joined the team. There was an information session followed by a Q&A. I got enough information from that to know that I wanted in. Our coaches included two guys named Steve (Tally and Koci) Team Solana 2009 and one guy named Dean (Rosenberg). The team had people from all walks of life, overweight and out of shape to hard core runner. I knew this had to be the group for me. The program was simple: Take people who
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
OCTOBER 2018 8
have never raced a triathlon, give them all the tools and training needed to complete their first race, and support the tri community. Our team coaches put together workout schedules for the week and threw us right in the mix. We had pool swims, group bike rides, group runs, and these odd
things called brick workouts. I went out and bought my first triathlon bike, my first pair of swimming goggles, and my first triathlon wetsuit. After our initial workouts, I knew I was hooked and would love this sport. Our schedule consisted of coached beginner
pool workouts at the TCSD rented pool during ily as well as James Ismailoglu, Al Allington, the week. It was here that I learned how bad I Paula Munoz, Gordon Clark, Steve Tally, and a was at swimming and how I wish I had been few others. The rides turned in to a race each forced to swim growing up. I slowly gained week and we all started to push one another. swim fitness and got a bit better at swimming. After a couple weeks we started running as a Run workouts I mostly did on my own whenever group when we finished our rides. We ended I had free time. The running came easy for me. our couple month long training program with If I had to pick which of the three disciplines two transition clinics and a beginner triathlon I was best at in the beginning, it would have before the Solana Beach Triathlon. been the run. Solana Beach was my first real tri and it was Cycling was a completely new concept for such a pleasure having a tri family to race with me. Growing up riding BMX and mountain bikes and cheer for. Being a part of Team Solana I never thought I would be one of those span- taught me what the true meaning of communidex wierdos who get in the way of cars and ride ty is. Team Solana Originals for life! with traffic. Oh how one learns quickly! Our What have been some of your favorite team coaches started taking us out on the 56 races over the years? bike path to get us comfortable riding distance AJ: There are so many great triathlons around and to gain a bit of cycling fitness. I started the world now. One of my favorite races has to out cycling in board shorts; I thought I was be Ironman 70.3 Lake Stevens. Ironman Lake way too cool for spandex. Stevens was held in Lake Stevens, Washington, After my first few chaffing experiences I 20 minutes east of Everett and about 45 minquickly bought some spandex shorts with the utes north east of Seattle. The race started out largest pad available. After our first few rides I on this crystal clear fresh water lake that hapwas talked into buying shoes and clip-in pedpened to be used for water skials. This is when I experienced wis, ing. While doing the swim you e L y a J t: ft to righ my first no . From le s really didn’t have to n e v te S r ke Tim O’Lea n 70.3 La , a e m lk sight because of a metal a n T ro I rt , Ku 2014 Taormino e o J wire they use for ski , n o AJ Laws buoys. The wire was always my life saver because I am terrible at sighting during swims.
speed crash. I never thought it was possible to crash while not moving but man was I wrong. After my first crash I had to let go of my pride and embrace the cycling lifestyle. Our 56 bike path rides became my favorite training events. It was here that I became good friends with the Christansen fam-
The bike course was beautiful as well. It started out in the town of Lake Stevens and was one large loop into the country and back. It was awesome to be riding on two lane roads surrounded by greenery and large trees. The air was crisp and around each corner was the surprise of livestock or a hill. During the ride I got to see horses, chickens, goats, alpacas, llamas, sheep, cattle, and the occasional deer. The run course was scenic as well and went around Lake Stevens. The true reason why this
SPONSORS OF TCSD
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details. continued on page 10
continued on page 10
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CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 info@3naturalBionutrition.com 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 12
OCTOBER 2018 10
was my favorite 70.3 was the fact that my aunt and uncle own a home on the lake. They would host me and my friends and were fascinated that we would travel to do a triathlon. They were the most gracious hosts and always let any of my friends or acquaintances use their shower or hose post-race. Unfortunately Lake Stevens 70.3 was cancelled a few years back by Ironman. Some of my other favorite races outside of San Diego are the Wildflower Triathlon and Ironman Arizona 70.3/140.6. These races are within driving distance and have so much to offer.
What have been some of the dumbest things you have done as a triathlete? AJ: As triathletes, I feel we do a lot of really silly things while racing. I think it is called race brain and I tend to get a serious case of race brain. As you know my first real race was Solana Beach in 2009. I try to race in the Solana Beach Tri every year. I must admit that the third time I did that race I wore my helmet out of transition and about half of a mile onto the run. I had no idea why people were laughing and yelling at me, I just smiled and waved… I was finally able to ditch the helmet when I adjusted my sunglasses. You would think that I would know that course well for how many times I have raced there, but somehow I still end up making mistakes. On at least two occasions I finished the race with no one near me and got really excited only to realize that I completely skipped the entire second loop of the run. When I raced Solana Beach this year, 2018, I had a lot of friends racing as well. When I got to the finish line I was chatting with my friend and fellow TCSD member Whitney Roline. Whit said she got first in her age group, then said: “the run is only one loop, right?’’ We had a good laugh and I reassured her that I missed the second loop on the run two years in a row!
What obstacles have been most challenging for you to overcome as a triathlete? AJ: There are many obstacles in the sport of triathlon. What I feel is the hardest obstacle is training. It can be so hard to wake up at 5am to get a workout in or to work a full day and
know you need to put in time on your bike. What really helps with this obstacle is will power and friends. It has been so nice over the years to have friends who I can workout with, race with, and volunteer with. In the end though, it comes down to our own will power and how much we are willing to give to achieve our goal. I have learned so much over the years thanks to this sport. It has taught me that I can accomplish anything if I set my mind to it and I believe the same is true for each and every individual who wants to complete a triathlon. We all start our journey somewhere and are all working toward the same goal, crossing that finish line!
You seemed to get involved in TCSD as soon as you joined. What have been some of the volunteer activities you have done for TCSD? AJ: I am all about being involved in a community in which I have the opportunity to give back. After Team Solana I knew I wanted to jump right into the triathlon world. I started out volunteering wherever I could. By volunteering I was able to meet so many great people and make new friends. Many of the Team Solana members went on to have key positions in the club. My friend Jay Lewis became the race director for TCSD for a few years. Having Jay as a friend I got to learn about what it takes to pull permits for races and create a race schedule a year in advance so TCSD members can put their race season together. I also became friends with this guy Joe who had a Rottweiler named Max. Joe organized the monthly cove potlucks which are held once a month after the Friday night cove swim. Joe was really great at handing me his dog leash and spatula so he could get his swim in. My friend James started to lead the TCSD beginner bike rides on the 56 bike path. I was always willing to go help other beginners at this workout because it is where I first learned to cycle. More recently I have been filling in the gaps wherever needed. I guess it was a good thing that I learned so much about the inner workings of the club. For the last year I have been helping with expo coordination, race directing, club meetings, TCSD storage management, and vol-
unteer coordination. My Triathlon Club of San Diego experience has been absolutely amazing, and I owe it all to the outstanding volunteers who put in so much time and effort to keep this club astonishing and number one. There is so much that goes on behind the scenes and it is so rewarding being able to give back to something that gives so much.
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If you could waive a magic wand over triathlon, what would you change? AJ: If I could wave a magic wand over the sport of triathlon, I would make sure races always had plentiful cow bells and spectators. In Europe, Challenge Roth is a major event, and entire cities stop what they are doing and go outside to scream and cheer for those racing. My wand would ensure that any long distance triathlon maintains that energy and lets those racing know that they are supported. I feel like a lot of the local races in the USA were or are being bought out and some are losing their hometown feel. I would wave that wand so hard and make all those races feel the same. I guess I was spoiled by being able to do a few 70.3 races in small towns where everyone in the town comes out to cheer and scream. Much of the time you are digging deep and fighting a tough mental battle with yourself to continue pushing and the energy and cheering from the sidelines is what really keeps me pushing. Thanks to all those who cheer their hearts out and ring those cow bells for hours. Oh and Craig, let me know when I can pick up my wand!
Who have been the most influential people in your life? AJ: I have been so fortunate with my life. I am healthy, surrounded by people I love, and am able to give back to a community which is so supportive. My biological parents always encouraged me to work hard and complete tasks. They set me up for success in life and always support my brothers and sister in all our endeavors. My parents were there when I did my very first triathlon and were there when I completed my very first Ironman. When I needed advice outside of my family circle I turned to my god parents or my best friend’s parents. I loved growing up having the advice of three separate sets of parents. I still tell all my friends that I have three sets of parents. I get to visit with each parenting couple weekly and am grateful for the love and support they continue to offer me. Thanks Jon, Karen, Tom, Diana, Paula, and Mark for all the advice and support you have given me throughout the years.
Do you have any sponsors that you’d like to mention? AJ: My friend James told me how great it was being on Team Zoot for
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the 2017 season so I went ahead and applied for the 2018 season. Zoot is the original triathlon clothing brand and really know what they are doing when it comes to triathlon gear. It has been a pleasure racing with other Team Zoot members this season. Their one-piece kit is the only one piece I have ever been comfortable in. I am looking forward to working more with Zoot in the years to come.
What are your future triathlon goals? AJ: I love triathlon as a sport and I hope to continue using it as a lifestyle. I love that I have the option to swim, bike, and run. I do plan to complete another Ironman in my near future. I have always wanted continued on page 12
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CONVERSATION, continued SPONSORS OF TCSD
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to do a destination race in a country other than the USA. I think Challenge Roth or Ironman Ireland, Cork, are right up my alley. I would like to be a bit more involved in the club in the future. I am hoping to run for president of tri club (editor: He did and is now the new TCSD president) and build an awesome volunteer team. I would love to see TCSD become a shining example of what a good club is all about as well as giving back to the community we all love and are a part of.
AJ, thank you so much for sharing your story. You do a lot for TCSD and the community. We are lucky to have you. If you happen to become TCSD President, I know we’ll be in good hands. Good luck. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com. His blog can be found at https://tricraigz.wordpress.com
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els and control blood sugar levels. If you’re not sure what your blood sugar level or cholesterol is, consider using the biometric analysis service we provide. Further information on this analysis can be found later in the article. Pumpkins provide both insoluble and soluble fiber,
The Health Benefits of Autumn’s Most Popular Ingredient… with pumpkin flesh providing mainly soluble fiber and pumpkin seeds providing mostly insoluble fiber. A cup of pureed pumpkin provides around 7g of fiber, whereas a cup of boiled unseasoned pumpkin provides about 2g of fiber. Pumpkin seeds are also a great source of fiber, with one-quarter cup of pumpkin seeds contains almost 2g.
Pumpkin
It’s that time of year where pumpkin-flavored food and beverby Trey Triplette, ages are popping up Certified Nutritionist everywhere. In 2015 American’s spent $500 million on pumpkin-flavored products, so I think it’s safe to say that pumpkin truly is the ingredient and flavor of the season. Pumpkin spice is likely the most common type of pumpkin flavoring you will see. Although pumpkin spice lattes and baked goods may be tasty, be aware that just because pumpkin is in the name, it doesn’t mean that it has the same health benefits as pumpkin. In fact, most pumpkin spice flavored foods and drinks don’t even contain real pumpkin. Instead, the pumpkin spice flavor often comes from flavor compounds that mimic the taste of pumpkin and spices. Pumpkins can be used for more than just jacko’-lanterns, they are incredibly versatile and are a great ingredient. Whether it be the pumpkin ‘flesh’ (what you would use to make puree), or the pumpkin seeds, pumpkins are overall an incredibly nutrient-dense food that is an excellent source of fiber and micronutrients.
What is the nutritional content of pumpkin and what are the health benefits of consuming it? Fiber
Average American’s don’t consume enough fiber, with many only consuming 15 grams daily instead of the recommended 25-35 grams. Fiber is an essential part of your diet and is necessary to maintain bowel health, lower cholesterol lev-
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Vitamin A
Eye health and the immune system both require Vitamin A. Pumpkins, like many other fruits and vegetables, contain the antioxidant beta-carotene which is converted to Vitamin A when ingested. Some scientific studies have shown that a healthy level of beta-carotene consumption may slow cognitive decline and reduce the risk of certain types of cancer. When it comes to maintaining eye health and preventing eye problems including cataracts and agerelated macular degeneration, Vitamin A plays a significant role. Vitamin A also helps with preventing dry eye and is useful in helping with night vision and light sensitivity. Additionally, Vitamin A supports your immune system by assisting mucous membranes, such as in your nose, repel harmful viruses and bacteria. A cup of boiled pumpkin provided more than 200% of the recommended daily allowance of Vitamin A!
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Magnesium
Pumpkin seeds are high in magnesium, protein, and are perfect for snacking. Half a cup of pumpkin seeds has around 20% of the recommended daily allowance of magnesium and 6g of continued on page 14
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HEALTH BENEFITS, continued
MEMBER PROFILE, cont. PR/Best race: Mission Bay Triathlon (Sprint Distance), 2nd in AG, 8th overall. This season’s athletic goal: 2018 do a triathlon, accomplished! 2019 Goal - win a local triathlon. Can’t race without: A high carbohydrate diet, yum! Most embarrassing or disastrous moment: I do too many embarrassing things to remember, just gotta laugh at myself. My equipment: Wetsuit: Searching, none yet Bike(s): Giant Propel Advanced Running Shoe(s): Searching, none yet. Equipment wish list: Bike trainer, dual-sided power meter pedals, new race suit. Best advice: Ask people open ended questions, then take the time to listen and connect. Favorite Thing(s) About TCSD: The Summer Aquathon Series.
protein. Magnesium is required for numerous bodily functions including metabolism and muscle movement. Due to their magnesium content, consuming pumpkin seeds may also lower your blood pressure and help you get a good night’s sleep. Most adults don’t consume the daily recommended amount of magnesium. Over time this can lead to problems such as the weakening of bones and muscles, high blood pressure, and anxiety. Blood tests are commonly used to test magnesium levels, and many adults are unaware that they have low magnesium levels. To find out if you have low magnesium levels and should be ingesting more magnesium, consider using analytics.
Potassium
Potassium is crucial for the body to function properly, particularly for athletes. Consuming pumpkin after a long workout can replenish the potassium lost and restore the balance of fluid and electrolytes in the body. One cup of boiled pumpkin has 142mg more potassium than a banana!
Vitamin E
Vitamin E acts as an antioxidant that helps prevent damage to your cells and has the potential to lower your risk for cancer and heart disease; it is also essential for proper immune function. Some scientific studies have shown that Vitamin E may improve stamina and reduce your risk of cardiovascular disease. Pumpkin flesh and pumpkin seeds are a good source of Vitamin E. One cup of boiled pumpkin and onquarter a cup of pumpkin seeds both containing 10% of your daily recommended amount of Vitamin E.
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Riboflavin Vitamin B Vitamin B2, also known as riboflavin, has a vital role in metabolism since it assists in the conversion of carbohydrates into the body’s energy supply. Similarly to Vitamin A, Vitamin B2 is essential for maintaining eye health and mucous membranes, particularly in the gut. Vitamin B2 can also act as a powerful antioxi-
OCTOBER 2018 14
dant and slow down the process of aging. There is 11% of your daily recommended amount of Vitamin B2 in one cup of boiled pumpkin, and 5% of your daily recommended amount in onequarter a cup of pumpkin seeds.
Can pumpkins help with obesity? In a study published in the Journal of Complementary and Integrative Medicine, researchers found that pumpkins can keep the heart healthy even with obesity. In the study, researchers from Birjand University of Medical Sciences in Iran examined the anti-obesity effects of pumpkin in obese mice. Pumpkin is known to be rich in powerful antioxidants, and it contains lipid-lowering and anti-diabetes properties. For the study, the researchers randomly divided 30 adult mice into five groups: a healthy control group, an obese control group, and three experimental groups with obese mice that received pumpkin extract once a day at doses of 100 milligrams per kilogram (mg/kg), 200 mg/kg, and 400 mg/kg, respectively. Obesity was induced by feeding mice a high-fat diet. Meanwhile, the treatment with pumpkin extract went on for a period of six weeks. After the treatment period, the researchers measured the lipid profile, lipoprotein levels, liver enzymes, and oxidative stress status of the mice. Based on the results, the mice groups that received the pumpkin extract showed significant reductions in their triglycerides and lowdensity lipoprotein (LDL) or “bad” cholesterol. At the same time, the pumpkin extract greatly increased their high-density lipoprotein (HDL) or “good” cholesterol. In addition, the pumpkin extract increased glutathione level of the treatment groups compared to the obese control group. The effects of the pumpkin treatment were dose-dependent. Based on the findings of the study, the researchers concluded that pumpkin can reduce the risk of cardiovascular disease in obese individuals by reducing oxidative stress and improving cholesterol levels.
COACH’S
CORNER:
by Rachel Gaffney
Watch the humidity- if you go for a run when it is humid, it tends to be worse than running in hot temperatures. Early mornings may have the lowest temperatures, but humidity tends to be it’s highest then. Take a look at the forecast when planning out your run. Ideally, the humidity should be under 40%. If the humidity is high all day, try to run in a shaded area When the Rain Won’t Stop There are days when the rain just won’t stop. If that won’t stop you from your run, consider:
for Running In Inclement Weather When training for a triathlon, it’s hard to postpone workouts for inclement weather. Sometimes, you have to brave the weather and keep up your exercise routine by going for your run. If this happens to you, check out these tips! When the Temperature Rises There are some simple and easy solutions to make sure you have a safe and successful run when it gets hot out. You should: Stay Hydrated. When you’re running in warm temperatures, it’s very important you drink more water than you typically would. This helps prevent dehydration. Start your water consumptions before you begin your run. Drink at least one sixteen ounce glass of water before your run, then be sure to bring at least one water bottle if you’ll be running for more than thirty minutes. Let Your Body Adjust. You shouldn’t expect to run your typical 10 miles when the temperature drastically changes. Long runs will be more challenging in these higher temperatures. If you’re hit by a heat wave, give your body time to adjust. You may want to consider running slower or half your typical distance. As your body gets used to the heat, slowly increase your distance. It can take a full two weeks to adjust. Dress in White. White tends to reflect the sunlight, whereas black holds it in. If you’re running on a sunny day, lighter colored clothes can help keep you cooler. Loose clothing is also important. It’ll let your body release heat and sweat. If you do choose to wear black, you can stay cool but you’ll need to wear black clothing that is thick.
Using Vaseline. Chaffing can result from the moisture. When you’re running in the rain, chaffing can be a real issue. Using Vaseline or any running-specific gels on your body can help reduce the chance of blisters. You may want to use it on areas like your heels as well as your thighs. Women may also want to use it on the inseams of their sports bras while men may want to use it on their nipples. Add moisture wicking socks will also help reduce the chance of a blister. Dressing For The Temperature: don’t make the mistake of wearing layers thinking it’ll keep you dry. Instead, you’ll get multiple layers of wet clothing, so you’ll be running in more wet and heavy clothes. Instead, dress for what the temperature is, regardless of the rain. Then, if you aren’t wearing anything waterproof, add a thin poncho to stay dry. To keep the water out of your eyes, wear some kind of hat. Be sure to check the weather before going for a run. If it’s too dangerous, it may be best to stay in and find a new indoor way to get in some cardio! This article was created by Personal Injury Help (www.personalinjury-law.com), an organization dedicated to providing the public with information about personal injury and safety information.
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THe JOURNeY:
by Tim Hackbardt
TAKING ADVANTAGe of TCSD’s MANY ReSOURSeS n n
n
My story is one of a beginner who was able to complete his first Ironman in May earlier this year by truly using the resources made available by the club. I went from never doing a triathlon to completing an Ironman in just over a year. Keep in mind that I literally did not know how to swim when I started this quest. I used the following resources to get there: n Weekly Saturday Rides in Del Mar n Hired Julie Dunkle as my coach after finding her on the TCSD Website. My previous coach dropped me because he had “better” athletes to spend his time with. n Julie taught me how to swim, put together my Ironman training program, developed a strength training program for me, and developed my nutrition plan. n Beginners Swim Program on Thursdays. Frightening the first time. n Transition Clinic n Monthly Meetings
W
Social outings Learned about Moment Bicycles (club sponsor) in the newsletter where I did my bike fitting and bought my bike. Bought my Xterra wetsuit thanks to our TCSD discount
I thought this might be interesting because the club offers so much to help beginners, and I truly took advantage of it. I don’t know how I would have made it if I would not have had TCSD as a resource to find everything I needed to buy, locate a good coach, and to help me learn how to do this sport. I think Julie said it best when I ran into her a few months ago and she said to her friend, “You should have seen this guy when I first met him!” I also raised over $7,800 for CAF in the process during this period through my quest. You can review some of my journey on a blog I put together for my first race in 2017 for 70.3 Ironman Austin which due to an injury turned out to be my first triathlon. http://tiny.cc/2aqd0y/ You will see plenty of posts about moments throughout the journey at TCSD events including I am now fully into triathlon with a full schedule over the next year already booked in addition to my new Ironman tattoo on my leg.
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members december find interesting. Without content this newsletter will end up being
just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include
Share your race report or adventure.
photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
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SWIM BUDDY, continued water. Research the race itself to see the distance of the swims. Prepare for the waves you can swim once or repeated times, since a minimum of one buddy per wave is ideal. Since swim buddies jump in to serve multiple waves there is plenty of opportunity to get a long swim session in, if necessary or desired.
How does it give back to the community? No one was born a triathlete, somewhere along the way, someone spent time guiding you. It’s a labor of love and humility to remember where we started and came from. Many in the Triathlon Club of San Diego step up for the multi-sport community by demonstrating time management to volunteer WHILE training!
Sometimes the person remembers you personally and most times he won't ever see you again, yet it is a profound message that stays with the person to keep going. Naomi and Les Shiabata (club members & swim buddy volunteers) saw the pricecless impact of volunteering for the kid's triathlon race swim waves since the majority are too small for wetsuits and get tired and discouraged so much faster than adults. AJ Lawson (the new TCSD president and swim buddy volunteer) is motivated by opportunity to see the result of his efforts immediately, when watching someone physically complete his swim in order to continue to complete a triathlon with confidence. This is especially valuable when the person is a challenged athlete, or with shoulder injuries interfering with their stroke.
Courage is not the absense of fear, but the acting in spite of it. - Mark Twain TCSD club dues pay for mainly food and race permits, which means all the club activities teach the positive impact of a Volunteer-Powered community. Except for a specific few sessions, those dues aren't for the long list of volunteer lead workouts by members that are volunteering as mentors to give back to the club! Volunteering can only be repaid by volunteering yourself to pass it onward. Many current members leading Beginning Open Water Swim (BOWS) started as newbies learning from other members & wanted to learn well enough to be able to pass it on themselves! While learning something for myself is inspiring & completing a tri is powerful, it can get old fast leading to burnout or just basically expensive. The desire to learn something to enjoy but pass on to HELP others also now gives a purpose, a healthy cycle that prevents burnout in those volunteering and creates a vibrant growing club community.
What's in it for you? Where to begin... Debbie Kissinger (club member & swim buddy volunteer) is inspired by the praise, recognition, and appreciation by the new triathletes she’s able to help in the water! While she may not remember all the swimmers per race, the individual remembers her so the connection is long lasting.
OCTOBER 2018 18
Different race series have different incentives like, future free or discounted race entries, race volunteer t-shirt, race-day announcements, and more that appeal to many that like to race regularly. I like to tell the person I’m buddying that next year, he/she is invited to come back to buddy someone at this same race!
How to participate as a swim buddy? Tom Washington and Bob Cunningham have lead the Swim Buddy coordinating for KOZ events, and mentoring swimmers that want to buddy. Call to action emails are sent to the club, members reply, then just show-up in the morning to get a wave assignment. In the future, it might be online or other forms but it remains genuinely simple: Be prepared & Be present. This article is a profound resounding appreciation to all who volunteer to help others conquer the swim as mentors, and buddies. Thanks to your passion to pass it on, I completed my 1st tri race swim in 2011 with a swim buddy. In 2013, I started swim buddying at TCSD Beginner races. In 2014 completed an Iron distance triathlon wearing my Triathlon Club of San Diego kit featured in “We Are Triathletes” documentary to showcase that without the Volunteer-powered spirit in this club I would not “tri”. Since then I’ve swim buddied for club & local races whenever I can, to remember where I came from and pass it on.
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Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED