INSIDE THIS ISSUE
November 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
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Member Profile New Members TCSD Conversation Coach’s Corner
Saturday November 5th 6am registration opens 7am race start Location: Fiesta Island
NOVEMBER CLUB MEETING Thursday November 17th Special Guests: Julie Moss & Kathleen McCartney Location: CAF Headquarters
TUEDSAY NIGHT BOARDWALK RUN It’s Back Tuesdays at 6pm Location: Mission Beach, Start at Jetty Parking Lot Route: http://xr.com/v3eg
It’s the Law Made with Kashi Race Reports
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TriNews
T NOVEMBER CLUB TRIATHLON
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he first time I saw Donny I knew he didn’t belong with the other twenty inmates who walked into the classroom dressed in jailhouse blues. Short and wiry, he strode with a jaunty gait towards me at the front of the room instead of to one of the desks. Up close I noted he was rather homely with an oversized nose and a scraggly beard that hardly masked his youthful face. I’m Donny,” he said with a friendly grin. “Let me know if I can assist you.” He turned and took a seat in the back of the room. That was the first day of my teaching job at the jail. The class was designed to promote critical thinking and socially acceptable communication skills to help inmates once they rejoined society. The program was part of my master’s degree, equal parts learning and teaching. The first thing I learned was Donny didn’t fit in my preconceived mold of an inmate in county jail. I started the class with each man reading aloud to assess his basic skills in English. Donny quietly sidled up to men who faltered and helped them sound out difficult words. “We’re working on it,” Donny said so I would move on to the next student. By the end of the hour both
Running
Donny and I moved among the students assessing their skills. Just before the guard announced the end of class, I stepped aside with Donny. “What’s your story, Donny? You don’t seem to belong here.” “It’s a long tale that started with a coln io ct lege crossA Tale of Fi country run that went vor By Barbara Ja bad.” “A college run?” The picture in my mind perplexed me. “How?” The guard blew his whistle. “Time’s up. Line up to return to your cells.” Donny turned to me and shrugged. I could hardly wait until our next meeting to hear his story. During the second class meeting Donny again volunteered as a teacher’s aide. Most of the inmates accepted his help as if they already knew him as a mentor. Near the end of the session, I pulled him aside. “I’m curious what happened while running that landed you in jail.” He glanced at the clock. “The story started in high school where I was an unpopular, scrawny
mits i L t u o h t i w
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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, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers Richard Duquette, Barbara Javor, Brian Long, Susan Norman, Al Tarkington, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Vanessa Homyak Mike Clinch Linda Rich
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Club Tri/Cycling Gear: Zoca Gear
Ashley Paschall
www.zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Your name here! We’re looking for additional volunteer(s)
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Karl Johnson kjohnson@triclubsandiego.org Your name here! We’re looking for additional volunteer(s)
Swim Director
Rachel Wills Erin Hunter
Swim Director, Open Water
Bill Dawson
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
(443) 454-5260
dsprague@triclubsandiego.org
(858) 270-1605
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
ARTICLES WANTED
Youth Team Coach
Andy Concors
aconcors@triclubsandiego.org
Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration.
Web Administrators
John Hill
jhill@triclubsandiego.org
Thanks for sharing!
NOVEMBER 2011 2
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
INTRODUCING INTR RODUCIN NG |
|
Tri-Club Discount! We’re offering Tri Club San Diego 10% OFF the Sprint and Olympic distances or 25% OFF the Half and Full distances for the inaugural Palm Springs, CA event. Sprint/Olympic: TCSDSAVES10 Half/Full: TCSDSAVES25
> OPEN
> SPRINT
> OLYMPIC
> HALF
> FULL
WWW.TRICLUBSANDIEGO.ORG 3
NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES NOVEMBER CLUB TRIATHLON
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Saturday November 5th, 7am
Sunday November 13th, 8:30am
Tuesday November 22th, 6pm
6am check-in opens 7am race start
The TCSD Real Beginners’ Bike Ride (18 miles) takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
Attention Beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am
Location:
Location: Fiesta Island
Format: The November club race will be the first of it's kind - a three person relay. This should prove to be one of the best races of the year so please come out and race. Because of the format and distance, this race is good for beginners. Because this is a World Championship race, with some of the most unique prizes we have ever awarded, all veteran TCSD members should show up. Each relay member will swim 300m, Bike 8Km and Run 3Km. All team members must complete each.
Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
Race 1 Date: Sunday, December 18th Location: Frog’s Fitness Carmel Mountain Ranch 12171 World Trade Drive San Diego, CA 92128-3709
Race 2 Date: Saturday, January 14th Location: Lawrence Family JCC 4126 Executive Drive La Jolla, CA 92037 Entry Fee: 27 bucks ($2 discount if host facility member)
B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 map: http://tiny.cc/75zgc
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
UPCOMING EVENTS
Schedule: 8am 1st wave starts Wave start times are assigned Format: Swim: 10 minutes (pool) Bike: 20 minutes (spin bike) Run: 15 minutes (treadmill) Website for complete info: http://xr.com/e85e
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
TCSD NOVEMBER GUESTS: JULIE MOSS & KATHLEEN MCCARTNEY NOVEMBER CLUB MEETING Thursday November 17th Location: CAF Headquarters 9591 Waples Street (map - http://tiny.cc/6rbxe)
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Julie Moss is an American triathlete. She first became known during the 1982 Ironman Triathlon, in which she competed as part of her research for her exercise physiology thesis. She has claimed that she did not initially take the race seriously and did not have any special training beforehand. At approximately two miles before the finish line, she became severely dehy-
drated. She staggered and crawled towards the end of the course, only to be passed moments before the finish line by competitor Kathleen McCartney. Her struggle to finish the Ironman was broadcast around the world, and provided inspiration to many to compete in Ironman events. Julie later married fellow triathlete Mark Allen.
* all dates and events subject to change/cancellation without notice.
MEMBER PROFILE
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
JEAN COMPTON Member since: 2006
Monday 5:45 PM Ocean Swim in Carlsbad
Location: Tamarack Beach.
•
6:00 PM Group Run, 4-6 miles, all paces welcome. 7:30 PM JCC Swim Workout
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Location: Movin Shoes, Encinitas.
Location: Jewish Community Center (JCC) in University City
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Fee based.
Tuesday
Age Group: F45-49
6:15 AM Pannikin Bike Workout, Group ride
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Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
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Location: Moment Cycle Sport, Liberty Station.
6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. NEW 6:00 PM Group Run, 5.5 miles, Mission Beach Boarwalk 7:30 PM Master’s Swim
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•
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Location: Carlsbad High School,
Location: Mission Beach jetty parking lot.
Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.
Wednesday 5:30 PM Mountain Bike Ride (Advanced), Year round
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Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. 5:45 PM Ocean Swim in Carlsbad NEW 6:00 PM Track Workout
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Location: Tamarack Beach.
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Location: UCSD track, northwest corner of the UCSD campus.
6:00 PM Bike Workout in Coronado, Group ride
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Location: Starting at Holland’s Bicycles, fast paced.
6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM Pool Swim in La Jolla/UTC
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Location(s): varies, typically Fiesta Island.
Thursday •
Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride NEW 6:00 PM Spin Workout in South Bay 7:30 PM Master’s Swim
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•
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Location: Moment Cycle Sport, Liberty Station.
Location: Pulse Endurance Sports.
Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.
Friday 6:30 AM First Light Ocean Swim
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Location: La Jolla Cove.
7:00 AM Ocean Swim in Solana Beach
•
Location: at Fletcher Cove
Saturday 7:15 AM Bike Workout, Group ride
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Pulse Endurance Sports, Chula Vista.
8:00 AM Bike Workout, Group Ride
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Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
Sunday 7:30 AM Penasquitos Trail Run 8:00 AM Ocean Swim
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Contact: Mark Kenny for starting location (760) 271-2003
Location: Powerhouse Park in Del Mar.
8:00 AM Bike Workout, Group ride
•
8:30 AM Morning Ride in Coroando
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
•
Location: Candelas, Coronado. (1201 1st Street)
Occupation: Self-employed Sales and Marketing professional/Hospitality. When not training, I enjoy: Walking/hiking with my two Labradors, Huey and Casey. Riding Harley’s with my husband, Mark. Anything outside! Favorite Local Restaurant: Mama Kat’s in San Marcos. Before I became a triathlete: An active person–mainly recreational but nothing clsose to endurance sports. My first triathlon: Lavaman 2006.
Location: JCC, 4126 Executive Dr.
6:15 AM Pannikin Bike Workout, Group ride
Status: Married, 23 years
Pre/Post event ritual: Pre–I always eat a bagel or bread, and PBJ with a banana. I always get to transition early to get set-up as I have a lot of nervous energy. Favorite event/tri: Definitely Lavaman in Waikaloa, Big Island, Hawaii! You get to race swim in smooth, clear waters of “A” Bay, biking on the hallowed grounds of the Queen K highway, and running around Waikaloa Resort; and the best finish line EVER! You only stumble a few feet from finishline to food, beer, and massage! How many races can you go to where your family and friends sit in lawn chairs on the beach and don’t have to move to see you finish! Favorite segment (swim, bike or run): Swim and bike. Triathlon would be much better without the run! continued on page 6
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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Running Without Limits, continued MEMBER PROFILE, CONT. PR/Best race (or any split time): In 2006, I did the swim at Lavaman in 34 minutes, I believe. Can’t race without: All my stuff! Most embarrassing or disastrous moment: I haven’t had any that I recall, but there is always a first for anything! Best advice: Relax and don’t be hard too hard on yourself. Accept your physical body where it is on race day. Some days are better than others in the sport of tri, and just because it’s race day, doesn't mean it’s going to be one of the better days.! My equipment: Wetsuit: Zoot and 2XU Bike: Trek 2500 WSD road bike Running Shoes: Brooks Equipment Wish List: New tri bike, and new computer watch (HR, calories, pace, etc.) that I can actually figure out how to use. Favorite Thing(s) About TCSD: The commaraderie, and quality of the people. I always get motivated when I attend the monthly meetings. It’s a good time to reconnect and rejuvinate.
kid who thought that being a smart-ass would get me attention and laughs. I ran cross-country and hung out with teammates who liked to play practical jokes. A pair of twins from my high school team went to the same community college as me. I continued to run with them because I didn’t have any other friends there who ran. They egged me on and laughed at my antics.” Donny glanced at the clock again. “As a prank they used to run by girls leaving campus and knock books out of their arms. It was really stupid and unkind, something I didn’t do. But they dared me to do it one afternoon at college, and I took the dare.” The guard blew his whistle. “Line up to go back to your cells.” Now I was really curious. I’d have to wait until the following week to hear more. During the next class session we fell into a routine with Donny’s role expanding as he caught on to my teaching plan. Many of the inmates in the class looked like the kind of
muscled, tattooed thugs I would likely avoid on the streets, but Donny seemed to have an easy relationship with them. I admired this erstwhile college runner. The guard was late to blow his whistle after class, so Donny had time to spill out much of his saga that led to his incarceration. “I told you about the dare to knock books from girls’ arms as they walked? I was a chump who wanted my teammates to like me, so I took the dare but picked the wrong girl out of the dozens we passed. She was the girlfriend of some tough gang member. When she screamed at me after I passed, a couple of big dudes nearby chased me. I outran them, but the next day three of them cornered me in the student parking lot. They offered me a deal—either I could pull the same running stunt on another girl they would point out, or they’d beat the stuffing out of me. If I went to the police, I was as good as hamburger. They scared me. I agreed to do it if that evened the score. We’d put the incident behind us.
continued on page 26
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TCSD CONVERSATION WITH: By Craig Zelent
David Lee
”
I had the pleasure of talking triathlon recently with an old TCSD and church friend, David Lee. On August 28th David became the first paraplegic athlete to complete Ironman Canada. David crossed the finish line in an amazing time of 12:48:43. Craig: What was your athletic background before your accident? David: Which one? (chuckle) I’ve been in several (or I am several depending on how you look at it, or how well you know me :-). Before “the Biggie“ (incurred paralysis on 5/15/90), I was both a water and snow skier. Living in Boulder at Colorado University, it was hard to not enjoy outdoor activity: skiing, mountain biking, hiking, etc. Most of my best friends were ski team members or nationally ranked skiers, so I was an “OK” athlete. Craig: How did your accidents happen?
a destroyed left kidney, concussion, and many fractured ribs.
David: “The Biggie” happened on the day after my junior year’s final exams – 1990; two weeks before my 21st birthday. I borrowed a friend’s motorcycle to ride two hours away up to Winter Park during a decent day in Boulder, CO (light rain and sleet in the mountains). In Boulder, a half mile from my condo, I was riding through a yellow light when a foreign exchange student in a car didn’t look and made the turn across my lane.
Craig: What additional medical complications have you dealt with since the accident?
As most people know, car + motorcycle = damage to the motorcycle and it’s rider. My helmet was sheared off as I impacted the car’s front bumper at 35mph (T6 & T7 vertebrae fracture and subluxation) and launched me into the air, landing me in the center of the intersection with the equivalent force of falling from 30 feet... onto my head... on the cement (fracturing the base of my skull). “Accident #2“ was on November 5th of 1999, as I was handcycle training for IM New Zealand a scant two miles from my home. An 80 year old didn’t look and drove right into me - like she was aiming for me, it was weird. The result was
David: “Accident #2“ was a setback to my Ironman goal. I had already attempted IM Canada four times in the mid to late 90’s and this new setback hampered my goal. By now having only one kidney to filter the crap incurred from training posed an extra challenge. But “Life“ is a challenge every day to everyone, not only people with disabilities. It’s all a matter of perspective. If you see a challenge as difficult, then you will have difficulty overcoming it, and vice versa. I knew that I could overcome IM Canada and it was just a matter of training with proper recovery to do so. I have also had the usual bike crashes with road rash and near misses that every triathlete incurs. It’s just the nature of the sport. Craig: I met you in the late 90’s as we were both part of the same men’s group at church. How has your faith in God helped you reconcile your accident?
WELCOME NEW TCSD MEMBERS Brock Allen Maria Aries Maureen Baran Diane Borys David Borys Ryan Boslego Sam Boukas Jennifer Brewer Angela Brooks Matthew Brooks Derek Brown Danny Cappiello Matthew Carey Jennifer Case James Caviness Pat Clancey Jeffrey Coslett Aurora Czajkowski Michelle DasGupta Jim DelaCruz Erika DelaCruz Josh DelaCruz Mitchell Evertse Robert Faithful Brian Fernandes Ian Forrest Ilania Fowler Hughes Marcelle Garcia Carolyn Geanacou Annie Goshert Andy Green James Green Richard Green Enrique Guajardo Erin Gunn Bryan Harms Timothy Harshman John Hill James Hung Juliana Jackson Julia Jacobsen Chrissy James Beth Jertberg continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued NEW MEMBERS, cont. Emily Just Michelle Kelley Stephanie Kolakowski Kathleen Kovacevich Wayne Lam Amy Lane Brianna Leissoo Roger Leszczynski Casey Long Francisco Lopez Jonathan Luis Marcelo Mackinlay Kelly McBride Sean McGurk John Melby Kelli Melby Mana Mohtasham Jeffrey Monday Christopher Morache Spencer Myers David Nebenzahl Stephanie Nebenzahl Lisa O’Kane Jeff Page Aaron Pavey Neil Penaflorida Lisa Picek Michael Powers Josephine Ramos Christopher Reyka James Ritz Joelle Schauer Zachary Scheetz Tracy Scott Ryan Serrano Cynthia Shirah Patricia Siladi Steven Sladky Timothy Stafford Anderson Strickland Johanna Toman Troy Tremain Christina Turner Nicolas Ullah Jennifer Waters Scott Wilson
NOVEMBER 2011 8
David: I didn’t really know God before “The Accident.” Afterwards, my experiences “unveiled“ God to me. I became more aware and conscious of life and the presence of God was understood. I learned that through every setback, I made progress. It was within this progress that I became aware of God’s presence in my life. It was through knowing God’s presence that I knew I would overcome. Craig: Prior to Ironman Canada, what were some of your most significant athletic accomplishments? David: Thank you for the recognition. I have had many personal accomplishments. I have done 40+ marathons. I’ve lost count, but this includes at least six Boston Marathons. I have won eight of those 40 with a PR of 1:48:20. I also won Sadler’s Alaska Challenge in a record time that still stands. Sadler’s is the “Tour de France” of handcycling; 260 miles in six days with varying terrain and course. I also brought home a Bronze medal in the 2007 handcycling World Championships in Bordeaux, France. I raced for the USA in the 2008 Paralympics in Beijing, China. And finally, my “Holy Grail“ of racing, I finished Ironman Canada unassisted an Ironman first - in 12:48:43. It’s been an amazing life! Craig: What has been your history with Ironman Canada? David: IM Canada is the best race on the planet! It was more or less chosen for me. Back in 1994, Jon Franks and I wanted to do IM Hawaii. We had both qualified under the World Triathlon Corporation’s (WTC) guidelines - placing first in your division at a qualifying race, but the WTC said basically “You can’t do an Ironman. You are in a wheelchair.“ You can imagine my anger when someone tells you that you can’t do something. So, Jon and I teamed up and sued the WTC, nearly stopping the race via the ADA’s Federal status. In the end, we agreed that Jon would be
the “guinea pig“ and race solo at IM Hawaii as a trial and I would be granted IM Canada. Well, we both failed to complete our races, as the cycling technology had not allowed for a suitable cycle. I kept tri-ing (pun intended) at IM Canada in order to finish what I started, DNFing four times, but completing the bike course in ’99, but not within the time limit. A new bike design was necessary and finally came in 2006. This past August, I finally did it... 12:48:43 and without outside assistance - an Ironman first! Craig: What was your training like during the major ramp up period? David: Training was intense. I had a good base in cycling after the Paralympic and Million Dollar Challenge stints and my marathon base was still there since my early days. Thank God for muscle memory. So, it was the swim that needed the most work. After gaining entry via the real route of applying the day after the 2010 race, to not have “special“ status, I went about creating a new wetsuit that would keep my legs strait for hydrodynamics and give them some buoyancy. With that done, I leapt in the pool at least three times a week and worked on my stroke for the first two months and then did distance efforts - i.e. 200 meter warm-up, then at least 500 meter sets three times. The cycling portion, I would go long (100 miles+) at least once/week and the other three times would work on speed, intervals or hill work but in shorter distances of 12 - 40 miles. I didn’t do too much marathon work, honestly, if I made it to the run portion, I would just focus on completion of the race and not go for the fastest time. Although my last marathon had been the 2002 Boston, it didn’t worry me too much. My focus was on the bike. When I do the race next year (!), I will focus more on tracking in the swim and the marathon. Craig: How did this year’s race go for you? David: Traveling is a difficult issue. There is a lot of stuff I need to bring. Aside from the swim suit (called the “Parasuit“™), I have to bring my handcycle and racing chair and everything else that supports these
items - cycling/swimming clothes, spare tubes/parts, lubricant, gels, drink mix, etc. It was all stuffed in my Volvo for the drives from San Diego to Boulder then Penticton. I was/am VERY fortunate, as I was able to take two months away from my clients and focus on the race itself. I moved to Boulder for the month of July and then up to Penticton for the month of August to ready myself for the race. The swim was tough. 3,000 people in a mass start adds difficulty when everyone wants the same thing... to finish as quickly as possible. I lost my tracking several times (the buoys are spread too far out and aren’t easily sighted) and had to retrace my course. The water was perfect, not too cold and like glass. When I was exiting, I was dismayed by my time as it was the slowest I had ever gone at IMC in five attempts. But the toughest part of the race was next... the bike over two mountain passes in the rising heat. The bike portion was what I had known to train for, and my training paid off. The crest of Ricter Pass came in three hours. It was then I knew that I was on track to finally finish this race! The temps started to rise. It got to upwards of 95 degrees on the course and hydration was essential. Thankfully, I had a spare CamelBak in my special needs bag at mile 75 and I needed to use all of my fluids. With Ricter behind me there was a series of rolling hills, then an out and back loop, then the long climb up Yellow Lake. This was the toughest part of the race. Yellow Lake’s climb starts at mile 85 or so and by this time you are COOKED! At the crest, there was no water - an oversight by the officials - and so I had to rely on my CamelBak. It was just enough and I cruised in, finishing the 112 mile bike course in 7:30. This race was MINE! I took A LOT of time at T2 (22 continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 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 Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 11
NOVEMBER 2011 10
TCSD Conversation, continued minutes), because I gave it my all on the bike and still had the marathon ahead of me. The marathon went OK. I did have several mechanical issues. My steering dampener wasn’t tracking correctly which kept me from a better time. I had to stop on several occasions to fix the dampener, and that took A LOT of time, but it went well enough. The run course is kind and fairly flat for the first 11 miles… until the hills which are like the climb up Torrey Pines on the outside road, thankfully. The last two miles before the turn around are fairly difficult for any marathon anywhere and then you just turn around and do them the opposite way. After the turn around my endorphins were churning, as I knew this was the home stretch! I passed a couple of friends on this part - one named Dave Lee, a 25 year friend from CU Boulder. And I had to stop at one point to fix the dampener, ironically right at the same spot as friend, Vern Smith, professional triathlete Wendy Ingraham’s husband. We chatted and after fixing the trouble, I was off amidst cheers from Vern and others.
It was exhilarating! The way into town was tough because of all of the people and athletes on the course. So I had to take it easy for the safety of everyone. But crossing the finish was TRIUMPH! Craig: What organizations and/or individuals have provided you with the most assistance in your journey? David: My Mom has been my best supporter along all of my Ironman endeavors. She’s always been there, through all of the ups and downs like the DNF’s. She has helped purchase equipment. Handcycles aren’t cheap. My present one runs seven thousand dollars. My Mom has urged me on when I thought I was finished. My wife, Julie, has stayed with me, remarkably, through all of my bitchy emotions. You know those when you have a bad training session. And Julie has been with me to celebrate after each good accomplishment. These two women are my foundation of support. Craig: You got married recently.
Tell us about your new wife. David: My wife, Julie Clark, is an amazing woman! She is a mom of three grown kids, and grandmother of four. Julie races in sprint triathlons and half marathons. She is aspiring to get to the Olympic distance next season. But, her most amazing accomplishment is staying with me through all of my bitchiness.
a room on my home as a private training studio. My clients have ranged from a 22 year old training for her first 1half marathon to a 55 year old post stroke victim to a “middle-aged“ smoker who has quit after 40 years! to 85 year old post-polio man. I have trained all kinds of people from all walks of life. It’s a very rewarding job!
Craig: What do you do for a living?
Craig: What are your future goals in triathlon?
David: I have been a Personal Trainer for the past 14 years. After becoming certified, I built
David: Ironman Hawaii… what else? If and continued on page 27
SPONSORS OF TCSD
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
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. continued on page 12
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SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
Representing Bicyclists is not just my job…
…It’s my passion!
As an experienced cyclist and triathlete,
including 2 Ironman triathlons, proud sponsor of TCSD for over 20 years, Mr. Duquette understands how an injury can effect your active lifestyle. He’ll fight for your rights… even to trial, so that
Infinite Running Contact: Rob Hill www.infiniterunning.com info@infiniterunning.com Discount: 10% off of all training programs
you get results.
Helping San Diego athletes since 1983. Visit our website for FREE information on how to protect our case and see what past clients have to say.
www.911law.com PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
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 13
NOVEMBER 2011 12
(760) 730-0500 rduquette@911law.com
COACH’S CORNER: Key Principals of Sports Nutrition It’s just about the off season for triathlon, and time to consider your nutritional needs and plans as you start your running season. Distance running is one of those extreme challenges that puts your body, your training, and your gear to the test. Sports nutrition can make the difference between barely finishing a race and finishing strong. The three most important principles of a sports nutrition strategy for distance running are to hydrate, to provide fuel for your muscles, and to promote optimal recovery after training or racing. Applying these principles correctly can help maximize the gains from your training, and help ensure that you run your best race. Hydration The single largest contributor to fatigue when training or racing is dehydration. Your ability to pound the pavement is driven by contracting muscles that generate heat. This heat must be dissipated quickly to avoid overheating. Sweating is a crucial mechanism for thermoregulation, or ridding your body of heat, but it also causes you to lose fluid and the electrolyte
sodium that you need in order to remain hydrated. Dehydration impacts your running performance when you lose just 2% of your body weight due to fluid loss. For a 150-lb (68-kg) runner, a 2% weight loss equates to just 3 lbs (about 1.4 kg). Distance running, especially in heat or humidity, can easily result in fluid losses exceeding this 2% threshold. To avoid dehydration, you need to replace the fluids and sodium you lose from sweating. And when you’re dehydrated, your heart has to work harder and your internal body temperature is elevated. This makes every stride that much harder. The alltoo-frequent results are a slow pace and a disappointing finish. Dehydration also poses serious adverse health consequences. To avoid dehydration, you need to replace the fluids and sodium you lose from sweating. You might think that thirst will drive you to consume enough fluids to meet your hydration needs, but in fact, thirst during exercise doesn’t kick in until well after you’re dehydrated and already suffering the effects. The other side of the hydration coin is hyponatremia, or too lit-
tle sodium in your blood. This can be caused by consuming too much water during exercise. And it, too, can hamper athletic performance and adversely affect your health. Fortunately, both dehydration and overhydration can be avoided. The trick is to stick to a disciplined hydration plan before, during, and after running. Fueling Your training might involve high-volume aerobic conditioning, race-pace workouts, pace training, speed work, weightlifting, or some combination of these. Your primary muscle fuels during training, as well as when you’re competing, are a combination of fat and carbohydrates. Even the leanest distance runners have plenty of fat reserves tucked away. Carbohydrate fuel stores are a different matter entirely. At best, you probably have only about 2,000 calories of carbohydrate fuel on reserve. These carbs are present in your body in two forms. Glucose circulates in your bloodstream, and bundles of glucose called glycogen are stored in your liver and muscles. A single long-distance run can wipe out carbohydrate fuel reserves. In addition, back-to-back shorter workouts can also rapidly deplete muscle glycogen reserves if they aren’t promptly replenished after each workout. When these fuel stores run dry during exercise, you turn to liver glycogen reserves to maintain your blood glucose level. But once liver glycogen stores are tapped, your blood sugar level drops, fatigue sets in, and you hit the wall. Imagine running miles one through 18 of a marathon at your usual pace with a steady heart rate — you’re feeling good. But unfortunately, you’re about to burn through your muscle glycogen reserves. And as
those fuel reserves hit empty, your pace steadily slows to the point that you need to slow down to a walk and can barely finish your last mile. Such are the effects of running out of glycogen. When your high-performance carbohydrate fuel runs out, you’re left to burn fat as your muscle fuel source, and fat simply can’t keep up with the energy demands of a race pace. The point is that it’s crucial that you start your workouts and distance events with your carbohydrate fuel reserves fully replenished. And to extend endurance and delay the onset of fatigue during long runs, it’s important to refuel with carbs while running. Recovery Training and competing not only deplete your glycogen reserves, they also cause damage to muscle fibers, which require repair. If you are also weight training, your muscle tissue is being stimulated to increase as an adaptation to the increased workload. Finally, you also lose fluids and the key electrolyte sodium due to sweating during exercise. Recovery is the process of reloading depleted carbohydrate fuel stores, repairing and building new muscle tissue, and rehydrating after exercise. It’s during the recovery process that you achieve the gains from your training and get ready for your next workout or race. Your body is ready to begin recovery as soon as you finish working out or competing, but the process doesn’t begin in earnest until you provide the key nutritional components. Article courtesy of PowerBar from their PowerBar Playbook Series | Sports Nutrition For Distance Running.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
SPONSORS OF TCSD
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package.
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.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Compex Contact: Charlie Wright www.shopcompex.com
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page. continued on page 14
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IT’S THE LAW: 10 Tips For Cyclists: Don’t Get “Doored” SPONSORS OF TCSD
Getting “doored”, or crashing into the carelessly opened door of a parked vehicle while on your bike–is no fun, but it is common. Although bicyclists try hard to avoid this dangerous occurrence, it is in fact one of the leading causes of bicyclist injuries. Here are 10 tips to both avoid getting “doored” and to protect your rights if an unfortunate incident occurs:
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page. continued on page 17
NOVEMBER 2011 14
By Richard Duquette, Esq.
1) Choose a safe, wide route, not one that is car-lined. Prevention is the best cure, always. 2) Slow down and pay attention. If you can’t avoid a car-lined route, slow down to improve your braking ability. Pay attention to the parked cars so you can brake in time for opening doors. 3) Choose a route with a painted bike lane. This isn’t always possible, but it is ideal. 4) Keep your hands on the brake levers, not the bars. This will help you stop more quickly. Also, avoid using the tri-bars when riding next to cars. This riding position makes it harder to stop quickly. 5) If in a group, ride single file. When you ride two or three abreast and you are in a position next to the parked cars you have no option to maneuver around opening doors. 6) Ride at least four feet from car doors. In California you must ride as far to the right side of the roadway as practicable, but this doesn’t mean riding right next to a car door. So, ride four feet away from car doors–they swing out further than you think. (Although this is often cold comfort, the California Vehicle Code 22517 states that a car door can’t be opened unless safe to do so.)
7) Look ahead for movement inside the car’s rear windows. If you see movement, ride away from the car door or be prepared to brake in time, because many motorists fling open their doors without looking. 8) Notice if the rear brake light is illuminated, as it will tell you if the car is occupied, and running. You could get “doored” if the door is suddenly opened, or even be in for a collision if the car unexpectedly pulls out, so be on alert. 9) If you are following the law and get “doored”, get pictures! Whether it is you or your cycling partners, take pictures of the crash site and the location of the vehicles. If possible, include pictures of how far out the door was opened. Your cell phone camera is great for this. 10) If you’re “doored”, get the driver on record if they admit opening the door or pulling out. This helps your insurance claim. If, by opening the door, the driver creates a situation in which it is impossible for you to do anything other than slam into the door or put yourself in certain danger, the insurance company can’t argue that you don’t have a claim. Richard Duquette is a 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 at (760) 730-0500 or rduquete@911law.com, web: 911law.com.
WWW.TRICLUBSANDIEGO.ORG 15
www.skinfit.usa
NOVEMBER 2011 16
MADE with KASHI®: Seven Whole Grain Harvest Stuffing For Thanksgiving or any holiday meal, offer this tasty, healthful alternative packed with 7 Whole Grain Kashi® Nuggets, apples, fresh veggies, and flavorful seasonings. Makes 12 servings. Ingredients 2 cups Kashi® Nuggets cereal 1 organic red apple, coarsely chopped (unpeeled) 2 organic yellow onions, coarsely chopped 2 cups organic carrots, small julienne cut 1 cup organic celery, coarsely chopped 2 tablespoons extra virgin olive oil ⅛ teaspoon cinnamon ½ teaspoon poultry seasoning 1 teaspoon each black pepper and sea salt 1 (14oz) can all-natural chicken or vegetable broth ¾ cup walnuts, coarsely chopped Directions ■ Heat olive oil in skillet and add onion, celery and carrots. Cook for about 3-5 minutes or until veggies are slightly soft. ■
Add salt, pepper, cinnamon, and poultry seasoning, and chicken broth to veggie mixture – mix well.
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
Zoot Sports www.zootsports.com ■
■
Add Kashi® Nuggets cereal, chopped apples and walnuts to veggie mixture. Continue to cook for only about 1 minute, mixing gently. Do not overcook; cereal will get soggy. Place prepared stuffing in 8x8 baking dish and bake at 400°F for 15-20 minutes until topping is lightly browned and a bit crunchy. Do not over bake; it will dry out.
Nutrition Facts Serving Size: ½ cup of prepared stuffing, Calories 150, Calories from Fat 50, Total Fat 5g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 360mg, Potassium 190mg, Total Carbohydrate 25g, Dietary Fiber 4g, Sugars 5g, Other Carbohydrate 16g, Protein 4g, Vitamin A 50%, Vitamin C 2%, Calcium 2%, Iron 4%
Spirt!
SHOW OFF YOUR TCSD What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
SPONSORS OF TCSD
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
WetsuitRental.com www.Wetsuitrental.com
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters continued on page 18
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RACE REPORT: The Big Dance - IM World Championship SPONSORS OF TCSD
Date: October 9, 2011
Location: Kona, HI
Al Tarkington M 70-74
Mayésa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com
PROFESSIONAL SERVICES
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com
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. continued on page 20
NOVEMBER 2011 18
Intro Last year, I had one of my best races, finishing on the podium, fourth, in the 7074 age group with a finish time of 13:42. This year’s race was my seventh appearance at the World Championships and 13th Ironman. Aloha one and all! Race Day!! The seas have been rolling all week from storms in far off New Zealand. The waves creating geysers of water flying over the seawall and drenching unsuspecting tourists and triguys. But this race day morning - smooth as glass - a triathlete’s dream. Alarm goes off at 4:00am. Hey, I’m already wide awake. What, me nervous? Kept repeating, this is old hat. No need to be stressed out. Everything was laid out and ready. I went over
everything at least ten times the night before. Shaved, taken a quick shower, etc. I asked myself “Why do I always take a shower when I’m going to be taking a 2.4 mile swim in a couple of hours?” I had no clue, but it’s a ritual. 5:00am and off to the King Kamahamaha Hotel to get body marked, turn in special needs (extra personal nutrition) bags, walk over electronic sensing mats that pick up ankle chips numbers. Then headed to my bike… pump up the tires, fill the water bottles, turn on the bike computer. Then, got in line for the head. Oops, they ran out of TP, and someone used paper towels, and one of the two toilets is backed up and over the top. Wow, thirty minutes in line, and there were still 40 people in line waiting. It’s now 6:15, the pros were getting in the water for their 6:30 start. The announcer, Mike Riley, was yelling through the PA system for the 150 or so pros to get in the water and get to the start line about 100 yards out from the tiny Dig Me
Beach. He was also yelling at the 1,800 triathletes to get down on the beach and into the water. Boom! The cannon goes off and the pros are under way. About 1,500 triathletes in front of me were trying to squeeze through a narrow passage and down narrow stairs to the beach. And, about 300 more behind me, pushing. At 6:45, my feet were on the sand, people pushing from behind, but there is no room to swim. Seems like we’re all just a bunch of lemmings. Slowly people moved into the water and swam out for the deep water start, and I followed suit. Five minutes later I found my spot as far to the left and away from the wharf as possible. Mike Riley was yelling for people to stay to the right of the floating Ford “island”, but many of those people on the left of it just ignore him, including me. The Swim Boom! again. The cannon goes off (for the age groupers), and it was a mass of arms, legs and froth. I tried to get into a rythmn, not hyperventilate and tried to avoid getting kicked or squashed. Wow, I was off to a good start! No misshaps. Last year, someone reached over me and ripped off my swim cap and goggles. The swim course is straight out and back. Big orange buoys line the course. One can’t see out 1.2 miles, so everyone swam along the buoys leading out. But the secret is to stay away from the buoys and the mass of thrashing arms and legs. “Boy, I’m swimming well,“ I noted to myself. Soon enough, I reached the turn-around buoy. The swimmers had spread out, but now it’s bumper to bumper at the turn. Way too much physical contact. I was kicked in the face and people were climbing over my back. It was hard to get enough air without swallowing a gallon of water. I thought ”Man, don’t these people know there’s still over 138 miles to go?” A few hundred yards past the turn, it opened up again, and swimming become much easier. The pier was now in sight, then the beach, I’m on the steps, and the clock says 1:23 (Ed. note: That was only six minutes slower than a couple of 30-someting TCSD club members). ”Hey, I’m doing all right!! I am on schedule,” I say to myself. T1 Into the changing tent. I practiced and perfected stepping into my cycling jersey 20 times in the hotel room, but this time I steped into it, pull it up and it’s all wet and rolled inside out. Not as smooth as I was hoping. All the geezer’s bikes were in the last row, so it was easy to find my bike among the 1,800 bikes that all look pretty much the same. I jump on the bike after a 100 yard dash pushing my bike to the start gate and I was off. The Bike My personal cheering section, my wife Steve and friends Trea and Darrell were there giving me a big send off. It took me two to three miles to get my legs working after the swim, but I was feeling good. I tried to ignore the younger, slow swimmers who were now blasting past me on their bikes like I was standing still. After sevcontinued on page 20
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RACE REPORT: IM World’s, continued SPONSORS OF TCSD
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
continued on page 21
NOVEMBER 2011 20
eral miles, I checked my bike computer and saw I was on pace and felt great. Forty miles into the ride the course heads uphill to the town of Hawi and the turn-around. The usual side winds turn into a direct head wind, and I know my speed would drop five to six miles per hour of my current pace. It was a struggle to push the peddles, and every stroke seemed like slow motion. I reached Hawi and make the u-turn. Suddenly my speed hits 20 miles per hour, then 30, then 40, then 45. (Ed. note: and he’s in his 70’s, go Al!) Yikes! I was blowing past the lighter female riders and the first-timers who are coasting and on their brakes. I tried to keep more weight on my front wheel which was bouncing around from the side gusts. Eight miles later it was over, but what a blast. The wind disappeared and was replaced by 95 degrees. Another 10 miles of rollers, and then the Kona headwinds whipped up across the lava fields. Still, I checked my computer, and I was close to matching last year’s bike split. Finally, Kona Town is in sight, and I rolled into the bike/run transition at 6:45. “Whoa,” I commented to myself, “I’m really doing well.” The Run Quick change, and I was off on the run. Clocked a 12 minute miles which, for me, was a fast pace for just getting off the bike. I stop at mile one aid station, downed some Coke and instant heartburn. I tried jogging, lots of internal rumbling. Jogged-walked, joged-walked to the two mile station. Slugged
down some more Coke and suck down some gel. I told myself, it’s all in your mind, just keep going, keep on jogging. My stomach had gone from a rumble to a gurgle. I made it to the next aide station’s porta potty just in time. While inside, I hear people cheering for Roger Little (my closest competitor) as he runs by. At least he doesn’t know he just passed me! Even so, I calculated that I was still fourth or fifth in my age group. I was back on the course, but my stomach was sending out distress signals. The run course looped back into Kona Town, up a hill and out to the lava fields. Ten miles down and 16 to go. My stomach rebelled at the top of the hill, and everything that went in came out. All I could think of was how glad I was that didn’t happen a few minutes ago in front of 10,000 people lined up along Palani Drive. Wow, I felt better! But my legs were a little wobbly and I knew I looked like sh*#t. The next aide station was a half mile away, and I tried a brisk walk. I loaded up on Coke. At this point I was way past solids, gels, bars and the official PowerBar drink that I now believed was one cause of my problems. The Coke lasted for about a half mile when my stomach erupted like Mt. Pele. Now, I was down to a walk with 15 miles to go and little hope of running again. Every time I started to trot, I felt like I would get the trots. Nothing was left in my stomach. No energy left. I had bonked, hit the wall. The wheels had come off. I was cooked, fried, baked. I would have just loved to have layed down on the side of the road and kiss this Ironman goodbye. By now it was pitch black out on the Queen K highway, but I knew that a few of the runners passing me were probably in my age group. My legs would not obey me, and they headed in different directions. I was walking like I put away ten Mai Tai's. It was late, and the aide stations were now serving chicken broth. I tried some, and it tasted great. Maybe it would get me back on track. Oops. Spoke too soon. At least it wasclear liquid coming out! I got to the turn around in the Energy Lab and saw my friends and volunteers Gerd and Jill. I asked Gerd to call Steve, my wife, and tell her I’m cranking out 20 minute miles with 10 miles to go. My mind was so fuzzy that I can’t figure how long that would take me
to get to the finish line. Gerd reminded me that I was sitting in his chair, and I should get up and get moving if I was going to finish. Back on the road toward Kona. Everyone out here was now walking, and most were passing me. Official cars were now trolling the road looking for the severely decimated. Was I one of those? Message to body - look sharp when they cruise by!! Finally, Kona Town was in sight. Only three miles to go. I told myself “I can make it.” I test out my running, no hope, so I keep walking until I reached the last turn onto Alii Drive. Wow! Thousands of people greeted me, and I mean thousands with half a mile to go. People were all around me slapping hands, shouting words of encouragement, back pats. I never saw or felt anything like that in all of my races. A volunteer told me “walk, don’t run until you reach the Ironman arch about 100 yards before the finish.” Good advice, as I went under the arch, and I started a slow jog. For the final 100 yards thousands of people were cheering and chanting Go Al, Ironman Al. The volume was intense, off the charts. Everyone was at the finish line for the final hour of Ironman, and there I was. It was the longest (make that the slowest) Ironman I have ever done, but I wouldn't trade the final mile for any of the others. I crossed the finish line, and two “catch” volunteers dropped a lei over my head and hold me up. Steve was a finish line volunteer expecting to catch me, but her time slot had expired hours before I arrived. But suddenly there she was, camera in hand, snapping photos. Seconds later, my stomach had one last violent eruption which she duly recorded on film. Simultaneously, the volunteers turned me over to Steve, and first aid people carried me to the medical tent a few feet away.
Wrap up After a weigh-in and finding I had not absorbed any liquids in the last nine hours, they laid me down and gave me two i.v.’s. By now, it was 1am in the morning, and they were literally starting to take down the medical tent. The i.v.‘s did the trick, and I was ready to party! Well, not really, but I could get up and walk straight. By then, Steve had picked up my medal, bike and run bags from the transition area, and took my bike back to the hotel. What a coach!! Final results for the 70-74 age group: Third out of the water, third off the bike. 15th place out of 24 starters and 22 finishers. My time was 16 hours, 19 minutes. What a day! And, glad it’s over. Thanks and Mahalo to each and everyone from San Diego to Kona for all of your support and encouraging words. It means so much to me. Susan Norman M 70-74 Background By race time Susan was swimming six miles, biking 200 miles and running 40 miles a week. All this hard work paid off as she was able to capture first place in Las Vegas 70.3 finishing in 8 hours, 7 minutes and crowned World Champion for women 70 and over. Then a short four weeks later... Race Time What a day to remember. The day started with gorgeous weather and 1,918 athletes ready to
SPONSORS OF TCSD
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page.
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services.
continued on page 22 continued on page 22
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RACE REPORT: IM World’s, continued SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page. Torrey Hills Chiropractic
4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
NOVEMBER 2011 22
begin the biggest day of their lives. Calm 81 degree ocean water was churning at the sound of the start cannon at 7am. I was so nervous about making the 2 hour, 20 minute cut off time and about swimming a straight line for 2.4 miles in the ocean swells. I made the swim with 17 minutes to spare and after the transition hopped on the bike for the 112 mile bike leg. It was very hot and extremely windy both coming and going and the lava fields of Kona get even hotter because of the radiant heat from the black lava. I made the bike cut off time, which was 5:30pm in the afternoon by seven measly minutes and after another transition, I was into the 26.2 marathon leg. By that time the weather had cooled a bit and a slight overcast made for tolerable running conditions. In Hawaii, at this time of the year, it gets dark early, so it wasn't long before I was running in the black, black darkness of Kona with just a few of the mostly older athletes. On the “Queen K” highway it is so dark and lonely that it is almost scary. Fortunately, my husband Steve was out on his rental bike and was following my every step, encouraging me to keep going and to silence those negative demons in my head that can cause one to lose sight of one’s goals. In the long course Ironman triathlon, the final drop dead cut off time to finish is midnight, so that is the looming beacon of failure. With Steve pressing me forward in the
darkness, I made it to the most exciting finish line in the world where dreams meet reality in a collision of thousands of screaming, cheering spectators motivating me to pick up my dead tired legs. With the sound of Mike Reilly (the voice of Ironman for 20+ years) calling out that the clock with ticking down to midnight, I managed to cross the finish line in first place in 16:57:29, two and half minutes before midnight! Too close for comfort. It is the greatest, most emotional feeling in the world to complete this race and cross the finish line hearing Mike calling out “SUSAN, YOU ARE AN IRONMAN”. Unbeknown to me, my last remaining competitor in my age group was right on my heels and finished right behind me by one minute, just squeaking under the finish line by the midnight deadline. Sunday night was the awards banquet and I thoroughly enjoyed getting together with my fellow triathletes and their supporters. It was a huge affair with thousands of fans attending this very exciting banquet. Thanks to you all for your tremendous love and support throughout this event and special thanks to Steve and Lynn Olszowy, my new journalist friend, who helped me recover in the medical tent (two IV’s) and get home to my hotel room safe and sound at 2am. A very long memorable day!! I am thankful to be the World Champion for the Ironman 70.3 and now the full distance Ironman Triathlon. Now, on to next year and the Ironman course record for women 70+ of 15 hours, 19 minutes!
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RACE REPORT: Inagural Tiki Swim Date: September 25, 2011
By Brian Long
Location: Oceanside, CA
Approximately 200 athletes took part in the first ever Tiki Swim as part of the Oceanside Harbor Days Festival. Featuring southern California’s only 2.4 mile open water swim, the Tiki Swim also had a 1.2 mile option for those not quite ready for the longer distance. A one-of-a-kind factor of the Tiki Swim is the actual course. The 2.4 mile swim starts south of the Oceanside Pier and swims into a closed Oceanside Harbor finishing at the boat launch ramp. The 1.2 mile swim, starts at the Harbor Beach, merges onto the 2.4 mile course and also finishes at the boat ramp. There is no other time that swimmers are allowed to enter the harbor from the open ocean. On race day the athletes were not greeted with the normal sunny weather expected in the fall, but the water temp Race directors John Hill an d Brian Lon was perfect and the wind and surf were g.
non existent creating ideal conditions. There was also plenty of discussion of the red tide conditions that had taken over the coastal area and all swimmers were assured the water was tested and this condition was not harmful to them. The 2.4 mile race started right on time with the sound of a conch horn but only after introducing the youngest male and female competitors, Jaycee Frivaldo at 12 years old and Carson Gossler who was 10 at the time. What we did not know at the time was that there was a ringer in the crowd, but she would be revealed at the finish. As the athletes made their way on the course they were escorted by members of the Oceanside Outrigger Canoe Club. One swimmer took advantage of the VIP package and had her own support
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After the swim all finishers were awarded team out on the water paddling their own outrigger. It was a great way to see the race and with a custom Peter Grimm Tiki Swim lifeguard hat, a full color event shirt and a free pancake help their swimmer along. Once the 2.4 mile swimmers passed the San breakfast provided by the Oceanside Fire Luis Rey River mouth, there was a stationary Department. Carved Tiki awards were presented outrigger that acted as an aid station complete to the first two places in both races and for with water, Gatorade Pro and Gu, BLOX and swimsuit and wetsuit divisions. The overall 2.4 winners were prebars for those that needed it. Just after the aid sented with custom station is where the 1.2 mile swimmers tiki acrylic paintmerged. ings done on recyThe 1.2 cled Hawaiian mile swim, shirt material. also started So while the right on time conditions were from the harawesome, it was bor beach. It the volunteers was fun to see that made the the anticipation event GREAT!! on the athlete’s Registration faces as we went flawwatched the 2.4 ssler. less, o G n o the mile swimmers rs Ca rew and c rt o p gear check crew was racing north for p u r with s mpetito o C on top of it as were the award distributhe harbor. We had : t h g ft to ri tors, timing volunteers and our swim catchers. some strong young Le swimmers such as TCSD member, and swim All volunteers were given a custom Tiki Swim leader Chuck Pateros’s daughter, Alison palm trucker cap, shirt, pancake breakfast and tiki mug. We really appreciate everything they Pateros. Once the conch horn blew, we crossed the did to make the event a success. Lastly, the Tiki Swim rebate program distribbeach to the boat launch and prepared for the uted $250 to many local and national organiswimmers finish. It was a blast to be on the dock as the swim- zations as designated by the athletes during mers swam past the tall ship Amazing Grace the registration process. Another $500 was and the Coast Guard cutter. We greeted our first donated to the Oceanside Firefighters Fund. Look for registration to open soon for the swimmer, a 14 time NCAA All American, Pan Pacific Gold and Bronze medalist and World next Tiki Swim which will take place on Champion, Dawn Heckman who also was wear- September 30th 2012 and thank you to all the ing her own custom Tiki Swim 2011 swimsuit. athletes and thank you to our 2011 sponsors, She set the first Tiki Swim record time of A&E Construction, Richard Duquette, Function 50:01. Our first men were George Beecher Smart, Fitzpatrick Capital, Wawanesa (Wetsuit) and Bryan Buck (Swimsuit) at 51:39 Insurance, NYTRO, Brian Long and Sea Coast and 54:25 respectively. 12 year old Jaycee Exclusive Properties. We could not have made Frivaldo was the first woman in the wetsuit it without you. If you had half as much fun as John and I division at 1:05:43. The top 1.2 finishers were Colin Chinn (W) did then we know you had a blast. See you next finishing in 30:53 and Kristin Hughes (S) fin- year. ishing in 39:45.
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Running Without Limits, continued “I didn’t think anything that the targeted student was black. I didn’t know she was the sister of a gang hoodlum, or that she might lose her balance, trip, and break a wrist while trying to grab her falling notebooks. As soon as she fell, I became the white boy targeted by black gangsters. The thugs had set me up as the dumb sucker in the middle of a war between white and black gangs. Now I was really scared. I went to the police figuring they might charge me with a misdemeanor while protecting me from retaliation.” Donny pushed his hand through his hair. “It seemed the black gang had some quid pro quo connections with law enforcement and the D.A.’s office. The police would look the other way concerning certain of their gang activities if the gang handed the D.A. a few criminals now and then. They charged me with assault and battery among other crimes, and they won on nearly every count.” Donny sighed and gestured around at the other inmates. “I was a stupid, immature jerk, and I deserved some punishment—but not this. Everyone here, including most of the jail administrators, knows I got a bad deal. They give me a little extra latitude.” “Like what?” I look at the experience as a year at a strict college—ugly dorm, crummy food, and long, enforced hours of study. They allow
NOVEMBER 2011 26
me to have notebooks for writing, books I request, and mentoring privileges with some of the other inmates who want tutoring. I try to make the best of the situation, but….” He looked at me. “You know what really gets to me? During our exercise period I run around a small yard. I really miss running without boundaries—just my feet and the ground with the horizon the limit.” Over the next few months, Donny and I were an effective teaching team. I rued the day he’d leave and I’d lose his help, energy, and ability to reach the students in ways I couldn’t. We made plans to run together after his release. I was only a casual jogger, so during those months leading up to his freedom, I ran more often and increased my mileage to have a better chance of staying with him. To my surprise, I lost about ten pounds and had more energy to get through each day. A week after his release, we met at a park to run on a trail circling a lake. Donny had trimmed his hair and shaved off his uneven beard, giving him a youthful, preppy appearance. He radiated a certain élan that was almost enviable. We cruised at my pace so we could talk. The trail climbed a bluff with an overlook where we stopped for a few minutes. “No walls, no guards, and nobody to say squat about what I do,” he said. “I dreamed about this every day—running without continued on page 29
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NOVEMBER 2011 28
Running Without Limits, continued limits.” He remained silent for a long moment. “But I learned a lot too, mostly about me. I want to show you something when we return to our cars.” We ran the last two miles without talking, letting the silence between us be its own form of communication. His stride was light and natural, and my training paid off since I could keep pace with him. When we arrived at the parking lot, he opened the trunk of his car to reveal a pile of papers consisting of photocopied articles and handwritten notes. “You can borrow these if you’d like,” he said. “They’re my observations about teaching inmates during the nine months I was in jail.” I leafed through the stack that included evaluations of my lessons and the progress we made teaching each student. It was core material that would make writing my master’s thesis a lot easier. I looked at him, speechless for a few seconds, realizing the role reversal that must have taken place. I had become a runner, and he had become a teacher. “I told you I took the time in jail as a period to learn,” he said. “I learned I want to pursue a career in criminal psychology, now that I have firsthand experience.” Running without limits wasn’t just a dream for Donny—it was a metaphor of his life as he shed his immaturity and strode into adulthood. I couldn’t take credit for his metamorphosis, but I took pleasure in being part of the process. “Do you have any running buddies these days?” I asked. He shook his head.
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“Do you want to meet here at the same time next week? Maybe you can be a cross-country coach too.” That was the first time I heard Donny laugh.
TCSD Conversation, continued when the WTC decides to enter the 21st century and see athletes in wheelchairs as ATHLETES and not “disabilities“ by having a Hawaii slot receiving division at each Ironman qualifying race, I would very much like at least one chance in Kona. It is “The Race“ that started it all. I started this “paratriathlon“ movement 17 years ago and would like to finish what I started, much like IM Canada. I would also like the WTC to change their policies and will work to open their eyes until they do so.
Craig: David, thank you so much for sharing your story. Your perspective and perseverance are admirable. I’m proud to call you my friend. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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