INSIDE THIS ISSUE
NOVEMBER 2013
It’s the Law TCSD Events TCSD Contacts Board Members
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TRIATHLON CLUB OF SAN DIEGO
THE
Wednesday, November 13th Featuring Luke McKenzie and commercial free viewing of 2013 IM World Championship Schedule: 6pm Food/Sponsors/Raffle 6:30pm Interview with Luke 7pm IM viewing Location: La Paloma Theater 471 S Coast Highway 101 Encinitas, CA 92024 Cost: $10 in advance/ $15 at the door Tickets at TCSD’s online store
Refer to the Club’s website for complete/updated information.
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Tie-Dyed Tri Guy 15 Question of the Month 17 Coach’s Corner: Free Speed 18
TriNews
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IT’S THE LAW:
NOVEMBER CLUB MEETING
Weekly Workout Calendar New Members TCSD On The Podium Conversation with:
By Richard Duquette
FEET for SAFETY ACT: “Proving a Violation”
n an effort to increase Safety on California roadways, Governor Brown recently signed into law AB1371, effective September 16, 2014. The new law requires a three-foot buffer by motorists passing a bicyclist. It will be codified in California Vehicle Code Section 21760(b). If a motorist cannot pass with three feet clearance, he must slow down to a reasonable and prudent speed before passing. In other words, no tailgating or reckless passing is allowed. This is critical as 40% of all fatal crashes between a bicyclist and a motorist are caused by collisions from behind. So what does this mean when riding the streets? Let’s walk through a few scenarios that allow you to enforce the law. Assuming you’re riding single file and no bicycle lane exists. In theory, any bus or vehicle that “buzzes” you or fails to decelerate before safely passing can be cited. This clarification in the law is helpful because motorists often misjudge distance between their vehicle mirrors or a bicyclist’s speed when passing the bicyclist. Instead of allowing to pass at a “safe distance
without interfering with the over taken bicyclist” under CVC 21750, the new statute adds objectivity, a yard stick if you will, to the distance. Bicyclists know how frightening it can be to be nearly side-swiped (or buzzed) by a passing bus or a large vehicle. Bus violations can be proven by recording the license plate, bus number, route and time. Newer busses have windshield and side-mounted digital cameras as well as Zonar GPS data systems and black box electronics that record driving patterns. If you are “buzzed” by a bus or if you witness a clear violation and have a witness to corroborate your story, write North County Transit or First Transit and demand the violation be placed in the dricontinued on page 16
NOVEMBER 2013 2
NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL EVENTS Wednesday November 13th, 6:30pm Join us for some delicious eats, mingling with your fellow triathletes, and happy hour prices on all beer, wine and cocktails during this get together. Arrive early to enjoy some of the complimentary hors d’oeuvres.
CLUB TRIATHLON
INTRO TO TCSD AND FRIENDS
TCSD TRI 101
Saturday November 23rd, 7:00am
Monday November 4th, 6pm
Tuesday November 19th, 6pm
The Fall triathlon season is here! This will be the last Club triathlon of the year. Make sure you register on the Club’s web race registration page. Friends and guests who wish to participate, please send an e-mail to the race director to be added to the participant list and/or learn about the Club’s policy. Membership will be checked for this and all TCSD races.
Are you interested in learning more about the Tri Club of San Diego? This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me?
Helmets are MANDATORY. Schedule of Events: Set up: 5:30am Race start: 7:00am Location: Fiesta Island
Location: Bike Bling 33 East Grand Avenue Escondido, CA 92025 map: http://tiny.cc/pkqazw
HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Event Distance:
Location: Crush Solana Beach 437 S Hwy 101, Ste 112 Solana Beach, CA 92075 (858) 481-2787 map: http://tiny.cc/poxf5w
Swim: 700 meters Bike 12 miles, 5 loops Run: 4 miles, 2 laps
Contact: Paula Munoz, pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
Contact: Amanda Scott, ascott@triclubsandiego.org or Bryan Diaz, bryan.a.diaz@ml.com
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
Location: Rehab United Kearny Mesa (RU 1) 3959 Ruffin Rd. Suite J San Diego, CA 92123 (858) 279-5570 map: http://tiny.cc/loej5w Contact: Questions/comments addressed to coaches@triclubsandiego.org
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers: Richard Duquette, Barbara Javor, and
Craig Zelent
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Debbie Wittich
deborah.wittich@gmail.com
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Jones
debtriestri@yahoo.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
Ironman Coaches
Mike Drury
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
Trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, UCSD (Fall/Winter)
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
NOVEMBER 2013
(858) 270-1605
(858) 717-1114
Track Coach, UTC (Spring/Summer)
Roger Leszczynski
4
(908) 247-1145
(619) 867-2784
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
Kayla Astl
Chris Atkinson
Monday
Louis Bove
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Joe Brady Todd Crane •
Fee based.
Tuesday 6:00 AM Ocean Swim
•
•
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
•
Mikel Ann Hall
Location: Tamarack Beach. •
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim
•
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Beginner Open Water Swim
•
Kevin Kueneke Cindy Lin Elizabeth Martin
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride
Alberto Galante
Jonathan Grayson
Location: UCSD Track.
Track workout
Kimberly Gaines
Ron Giannotti
Wednesday 5:45 PM
Richard Eberts III Andrew Fisher
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride
5:45 PM
Mark Armendariz
Thomas Atkinson
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
6:00 PM
WELCOME NEW TCSD MEMBERS
•
Location: Moment Cycle Sport, Liberty Station.
Location: Bonita Cove or De Anza Cove in Mission Bay.
Friday
Jeff Parker Michael Pickens Klaus Putter
6:30 AM First light ocean Swim 12:00 PM Swim workout
•
•
Location: La Jolla Cove.
Karina Vesco
Location: Ventura Cove.
6:00 PM Ocean Swim in La Jolla
•
Location: La Jolla Cove.
Tri Vu
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Jennifer White Catherine Zabetakis
Sunday 2:30 PM
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD MULTISPORT
TCSD: On the Podium TriRock San Diego Triathlon September 22, 2013 Olympic
B&L Bike and Sports 349 N. Coast Highway 101 (858) 481-4148 - Solana Beach 3603 Camino Del Rio West (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories. continued on page 7
Bay Blast Triathlon San Diego, CA September 22, 2013
Chris Holley Janis Intoy Darcy Simpson Ann Marie Manfreda Lynn Crossman Christine Will Claudia Flynn Nannette Mereles Josh Ramirez Trevor Blair Ed Ainscow Markus Feldmann Craig Zelent Dan Redfern Thomas Netzel Wiley Hemphill
Division Clydesdale F20 -24 F25-29 F30-34 F35-39 F45-49 F45-49 F50-54 M25-29 M35-39 M40-44 M45-49 M50-54 M55-59 M55-59 M M/PS
AG Rank 1st 1st 2nd 3rd 3rd 1st 3rd 3rd 2nd 1st 3rd 3rd 2nd 1st 3rd 2nd
Sprint
Division
AG Rank
Lauren Stainback Alexis Knapp Carol Gasaway Maya Bryson Dana Friehauf Tyler Sinks Steven McBrayer Marc Sosnowski David Whisenhunt Ray Stainback Andrew Thacher Les Shibata Charles Szentesi Eric Koch Kevin Belsky
F15-19 F20-24 F35-39 F35-39 F50-54 M20-24 M35-39 M45-49 M50-54 M50-54 M50-54 M55-59 M60-64 M M/PS M M/PS
3rd 2nd 1st 2nd 1st 2nd 2nd 3rd 1st 2nd 3rd 2nd 2nd 1st 2nd
Sprint
Division
AG Rank
Ethan Boen Rieko Lyel
M10-15 F41-50
1st 2nd
SuperFrog XXXV Coronado, CA September 29, 2013 Half iron distance Katya Meyers Marc Heise Xanthe Belsky Tero Setola Jeff Fieldhack Paul Pickett Tina Valle Amy Lang Kirsty Miller Hopkins Denise Ingram Leslie Winchell
Division AG Rank F Elite/Pro 3rd M Seal/NSW 2nd Athena 40+ 2nd M30-39 1st M40-49 1st M60-69 1st F18-29 2nd F18-29 3rd F30-39 2nd F40-49 3rd F60-69 1st
ARTICLES NEEDED! W
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlon, they can include
running, cycling, tri travels‌ etc., whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 15th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
Share your race report or adventure. NOVEMBER 2013 6
TCSD CONVERSATION WITH:
”
Kosuke Amano
“
By Craig Zelent
I recently got to talk triathlon with Tri Club member Kosuke Amano. Our conversation left me 100% impressed. Kosuke has come a long way in his life and has achieved many great things, but he remains grounded and humble. I know you will enjoy getting to know this great guy. Craig: You were born in Japan and moved to the US when you were five. What are some of your early memories of arriving in the US? Kosuke: The majority of my early memories in the US take place with me in the speedo... and things haven’t changed much since. My parents started taking me and my sister to swim lessons when I was three and she was four and we continued with that once we moved here. My early childhood memories basically involves me Trust you r coach, b swimming, running around with ack in Jap an. friends before and after swim practice and the got monthly trips to swim meets. These swim meets involved with triathlon? were usually a pretty long ordeal, having to be there for warm ups at around 7:00 am and stay- Kosuke: My main background is in swimming. I ing there until the meet ended in the afternoon. did gymnastics for about 3-4 years when I was In addition, since you are pretty much only little, and I dabbled in water polo my first two swimming 4-5 events that take about a minute years of high school. I enjoyed water polo, but to do each time, it leaves a lot of time in when it came down to going up against some between races. We spent those breaks just play- better schools there were some huge guys out ing all sorts of games with teammates, catching there that could toss around a little Asian boy frogs by the creek nearby, and playing cards and like a chewtoy. So, I figured I’d go back to swimsuch. When it was time to swim, you got your ming full time which I did by my junior year of goggles, stood behind the blocks, did a couple high school. I ended up being fairly good at the arm swings and you were all warmed up and sport. My highest achievement in the sport was ready to go. That part was awesome. You didn’t when I won the Division IV Southern Section CIF have to do any long warm ups or cool downs and 200 yard freestyle and got second in the 500 since you were growing, pretty much every race freestyle my senior year of high school. I had aspirations of swimming in college and was a PR. It was pretty sweet.
What was your athletic background before you
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-25% discount, see TCSD Member Discount web page.
Garmin www.garmin.com
LifeProof www.LifeProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
had a couple of Division I colleges interested in me, but I ended up going to Arizona with the goal of walking onto their team. My sister was also swimming for Cal, so there was definitely a part of me that wanted to swim in a Pac-10 (now Pac-12) school with her. Unfortunately, I never made it onto the team. I swam on the club team there for a couple of years trying to get faster. It was a pretty neat set up because the club team was affiliated with the University’s team. I even got to train with the college team during the summer after my freshman year. That was an amazing experience, to be in the same lane or next to Olympians and future Olympians every day at practice. Unfortunately, while my swim was improving, my school work was not going so well. I was partying, farting around too much, and my GPA had dropped down way below a 2.0. And needless to say, that didn’t really help with my chances of getting on the team. I swam competitively for one more year, but it became clear that year that I was burnt out and the love for the sport was gone. I was only holding on to swimming because that was the only thing I ever knew and it was something I felt I had to keep doing. Even though I was clearly burnt out, I still failed to realize my goal of swimming in college
and it was really disappointing. But looking back now, I feel it was something I needed to go through and it is because of this experience and disappointment that I learned the importance of balance in life. Oh, and I have to mention, my sister ended up having a very successful college career, becoming an All-American one year and being a vital member of a team that included some big names like Natalie Coughlin.
For the past couple of years you have been one of the TCSD swim coaches at the JCC. Trying to keep our beginner triathletes in mind, what are a few tips you have found to be most helpful? Kosuke: It’s important to make sure that any movements you do are not causing more damage than good. One bad technique can even hurt you in multiple ways. For example, when you add the kick to your swim, I see a lot of people bend their knees too much (like the running motion) or spread their legs too far apart. Every time you do this, you’re wasting energy moving your legs AND it is actually causing drag which will also lead your hips to sink and slow you down. Drills and analysis of your stroke is something you will do no matter how fast you are. Even Olympians do drills. They have coaches look at
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NOVEMBER 2013 8
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their stroke often and get critiqued on what they are doing right, wrong and what they have to fix. Luckily, nowadays, it is very easy for anyone to get feedback. You can even use something like a phone or ipad to take videos of your swimming and have someone qualified look at your form. When you do have to change something in your stroke, don’t expect instant results all the time. Sometimes you need to take a step backwards in order to take two steps forward. It’s also important to concentrate on good technique when you are tired. That’s when you are working the muscles essential to proper form. If you change your stroke when you feel tired and start doing something because it feels easier, you’ll never build the muscles you’ll need to hold proper swim form. And finally, when you are just starting off, just get in the water. You don’t even have to do drills or anything specific. Just do flips, do handstands, go down and touch the bottom of the pool, lounge on your back and float around with a mai tai (sorry, but with no floaties of any kind when you do this). It is very important to just get used to knowing what your body feels like when you are in the water and to get comfortable in it.
water from a break you didn’t see coming. Slow down if you need to and position yourself to catch a wave in. You can get those couple seconds back and also save some energy body surfing a wave in. Another thing is attitude. You just basically have to look at the waves and entry ahead of you and think, “Bring it on, you stupid wave, I’m coming for you!” This attitude and confidence comes with practice, but I think just having that mentality helps especially during a mass start into surf entry.
What was your first Half Ironman like and how were you naive? Kosuke: My first Half Ironman was the Hawaii 70.3 in June 2011.
I had just raced to a top five finish at the Wildflower Olympic distance race in May and I was too arrogant going into the race. I thought I had everything all figured out. I ended up cramping big time from the heat and humidity of Hawaii. I had to stop for a bit on the bike and limped the run for a 2:41 half marathon time, which was around an hour and a half slower than my stand alone half marathon time. My first association of you The thing is, was your dominance at the without this TCSD Aquathlons a couple of experience, I years ago. What are some of don’t think I the keys to racing successfulwould have gotly when there is a surf ten my elite entry/exit? card later that rona W year. After the n ia Br Kosuke: I think the key is to , nn nen He e, Kosuke, Bran or m El t Hawaii race, I went back to the at M R) work on dolphin dives, high leg e with (l to ming Lake Taho im Sw drawing board and started studying and experimenting with nutrirunning and practicing those so you know at what depth and places you should switch off between tion from scratch. I learned that what may work for other people those two and normal swimming. There’s also the balance between may not work for me. It’s taken many, many failed experiments speed and effort. You may be faster running through shallow and a lot of close call potty breaks, but I’m finally starting to figwaters, but it may take a lot more out of you. There are times ure out what type of nutrition plans works for my body, stomach, when you need to emphasize speed in order to get into a good cramping and energy level. pack you can draft off of, but it may also cause you to redline and You attempted a very aggressive goal this summer, but came up it can take some time to recover from that. There’s no right or short. What did you learn from that experience? wrong way, it all depends on the situation. The majority of the Kosuke: I attempted to swim the length of Lake Tahoe. A direct time, since it is so easy to get caught up in the moment and red- length from the south to north shore would have been 21.25 line when going through surf entries, I hold a little back so when miles. I followed the English Channel swim rules. I wore one rubI start swimming normally, I’m still going strong. ber cap, a jammer and just covered myself in Vaseline. And once When exiting, look back behind you for waves you can ride in you hang onto anything for support, you’re done. I ended up getand also for safety reasons. You don’t want to get knocked undercontinued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued
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ting through a little over a mile, maybe 35-40 minutes before I succumbed to the cold and had to quit. The discomfort I felt during the last ten minutes is something I don’t ever want to experience again. Going into the race, I knew Mother Nature had to be on my side for me to complete the swim. The only thing I had control over was the type of training I did and the type of shape I could get myself into for the swim. I felt fairly confident going into the swim that I could swim the distance. A week away from the swim, the lake temperatures were hovering right below 70 degrees, so I felt I had a good shot. Unfortunately, the wind picked up a couple of days before my swim and mixed up the cold waters from deeper in the lake. I think the buoys on the lake said the water was 63. It felt colder, but maybe it was all in my head. I learned that I have the greatest friends and I am nothing without them. My friends Brannen Henn, Brian Wrona and Matt Elmore had come up to support me on this swim and I couldn’t ask for a better support team. They were there for me before, during and after the attempt and you just can’t be down for long when you have friends like them. They even helped me put Vaseline on my back before the race, which I assume didn’t go down as one of the best moments of Brian and Matt’s trip. I am planning on attempting this swim again. It may be five or ten years from now, though. I learned that training for this swim while planning to do a marathon a month later doesn’t work. I need to dedicate myself fully to this challenge, maybe eat some donuts, gain a little bit of weight and train specifically for it. For now though, I’d like to see how far I can go with my running and triathlon interests and I won’t be able to pursue both at the same time.
You ran your first marathon this summer. How did that go for you? Kosuke: I did, and everything kind of fell in place for me.
7855 Fay Avenue Ste 290 La Jolla CA 92037
NOVEMBER 2013 10
I’ve always wanted to do a marathon and run in Boston one day. I always thought it would be later on in life, though, after I got done concentrating on triathlons. The events at this year’s Boston Marathon did hit me at a personal level. I had friends there. People I care deeply for. These events are what the human spirit is all about. It is people coming together to celebrate the joy of running, camaraderie and the passion they share for life and racing. And I really wanted to be a part of it next year. As luck would have it, there was an inaugural marathon being held in my hometown of Ventura in September. I went into the race in pretty good shape but dealing with plantar fasciitis. I really didn’t know how it would react. I knew that if it didn’t act up, I had a chance of running somewhere in
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the 2:40 vicinity. But the PF was really affecting me before the hell, start pushing it. How many people get the chance to race for race so I was worried how it would hold up. I also knew from my a win in their hometown’s inaugural ge. an ch first Half Ironman experience, and coming marathon? Go for it, see what happens d an n, 2:37 ntura maratho Ve al ur ag fresh off the Lake Tahoe and leave it all out there on the course. in the cond place at attempt, anything can Se I ended up catching the leader around happen on your first try mile 15 and while I started struggling at something. I was just around mile 23, led until mile 25. thinking, “oh man, I can’t Shortly after mile 25, my friend have two DNFs in a span of Fernando Blanco came by me like I little over a month!” so I was standing still. I tried to give really just wanted to finish chase, but he was just a stronger runthis one. ner that day. I ended up second at 2:37.59, less than a minute from the At the 12 mile mark, I winner, but it was really a pleasure found myself in fourth place finishing second to Fern. He with the leaders not that far deserved the win and I wouldn’t off. It seemed that the have broken 2:38 if it wasn’t for insoles and ibuprofen was him. It was awesome running my doing its job and my foot was first marathon through the streets I feeling ok. I decided what the continued on page 12
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CONVERSATION, continued SPONSORS OF TCSD
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continued on page 13
NOVEMBER 2013 12
knew and I can look myself in the mirror and say I gave it everything I had. I couldn’t ask for a better race.
You have done a lot of different kinds of races. What are some of the racing accomplishments you are most proud of? Kosuke: There are a few races that I am most
the turnaround, we saw each other and we got to give each other a high-five when we crossed paths. Race medals, podiums, my pro card, PR’s, winning, they are all very cool and all, but that high-five was the best moment I’ve had in all my experiences at races. I remember asking my dad before the race when his last run race was. He said this was his first one and that there wasn’t that many opportunities for him to take part in things like this when he was growing up. My dad was born in 1952, only a short time after WWII ended, and I think his generation did not have the opportunity to take part in extra-curricular, recreational activities like run races. But for some reason I do. It really puts things in perspective that living this sort of lifestyle and having opportunities like racing and training is something I should never take for granted. Every time I get to step up on that start line and race is a gift.
proud of. The marathon is definitely up there. Another one of them was my first pro race I competed in. It was the Clermont Draft Legal Sprint Triathlon in March 2012, which was also an ITU Continental Cup race. From the pre-race meeting sitting around with people from different countries and being in the same room as people like Jarrod Shoemaker and Gwen Jorgensen, to the race itself, it was an amazing experience. The swim was definitely an eye opener. With my swimming background, I was used to always being one of the first people out of the water. Not this time. I think about 50 people started the race. Running out of the water I was thinking “hmmm, why the crap are there so many people ahead of me…” Then I looked back and I saw maybe five people behind me. It was a kick in the butt “welcome to racing with the big boys” moment for me. I ended up 40th out of 47. Not even close to Visiting Japan with (l to r) dad (Takahiko), Kosuk e, Steven Banister, mo competing for a m (Sumiko). podium but this is my proudest race in triathlon. I had the chance to race with some What are your favorite benefits of TCSD of the world’s best and at the same time, had membership? front row seats as a fan watching the race Kosuke: The races that the club offers are great. It gives people the opportunity to race, unfold. The most memorable race for me was a quar- have fun and experience what triathlons are all ter-marathon race I did when I went back to about without having to cough up several hunvisit my folks and relatives in Japan a year ago. dreds of dollars. When I first moved down here, My dad had picked up running recently and was I was a broke college grad that couldn’t afford going to run the race, so I decided to run it as to do many races. So, TCSD races were instruwell. The race was an out and back and after mental in giving me the experience and fueling
my passion for triathlons. I also feel as though the Triathlon Club acts as a gateway for living a healthy lifestyle and also serves as a blanket organization for other organizations around San Diego. For instance, because of TCSD, I met and became friends with several people from the San Diego Track Club. This led to me joining their club and having the opportunity to race on the Track Club’s Open Men’s team for the past four years. I have met so many great people and had so many great experiences through it. I’ve also had the privilege of getting to know, train and race with people from the UCSD Tri Team. Tri Club was the thing that bounded all these other great organizations together for me.
Who has been particularly influential in your life? Kosuke: My parents, my sister and my friends. I mentioned my dad picked up running recently. Well, my mom started taking swim lessons a few years back and is always emailing us about how fun of a challenge it is and how one day she’s going to do a 25 butterfly without stopping.
She competed in her first Masters meet recently and it is very inspiring. Yep, the thing is, my parents never really learned how to swim. They only knew how to tread water and do some breaststroke to get by. That’s why they put my sister and me in swim lessons at such a young age. They wanted us to be able to swim and be comfortable with the water. They may have regretted that decision when they started having to take us to 5am morning workouts and drive us for hours on end going to swim meets. But in the end, it’s how they live life that is influential. My dad is a tough as nails, hardworking, plow the dirt with your face type of person. If a job needs to get done, he will get it done. And he’ll get it done without complaining, without making excuses, without stepping on or using other people or things for his own benefit. He’s someone you can rely on. If you need anything, he just buckles down and gets stuff done. Plus afterwards, he’ll buy you a beer (or three or five) so you can drink it with him. continued on page 14
SPONSORS OF TCSD
XLab (760) 735-3215 www.xlab-usa.com
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com continued on page 15
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CONVERSATION, continued My mom is... well, let’s just say there are a bunch of people that will offer you an umbrella, then take it right back when it starts to rain. My mom is one of those people that will offer you her only umbrella when it is raining. She’s the most selfless and kind hearted person I know. I can’t say enough about my family and friends. They inspire me with their athletic achievements, but more so with their character and how they act in life. They inspire me to become a better person and to aim for the stars but keep my feet on the ground.
Do you have any sponsors? Kosuke: I don’t have any official sponsors, but I have been lucky with friends and companies that have taken care of me over the past few years. To name a few, Jake Mclaughlin and Justin Elmore at Aquasphere, Trevor Glavin at Skinfit and the people at Moment Cycle Sport have been great. And I know I would never have had so much fun and success in this sport without coaches and colleagues who have taken me under their wing or given me so much advice over the years. Brian Grasky, the head coach at Tricats (the University of Arizona Triathlon Team) along with local coaches like Jim Vance, Ron “Sickie” Marcikic and Terry Martin from UCSD masters have always been there to give me guidance along the way. People like Phillip Krebs, Lars Finanger, Brendan Wolters, Kim McDonald, Bill Gleason have all helped me immensely when I was first getting into the sport and even more, they saw potential in
NOVEMBER 2013 14
me. That is something that means so much to me.
What do you do for a living? Kosuke: I am a software engineer at Neustar. After my hiccup in my schoolwork the first years years, I was able to get it together and managed to graduate from Arizona with a degree in computer engineering with a minor in math, computer science and electrical engineering. I moved out to San Diego and luckily got hired by them and have been there for over five years now. I love the people I work with. Many of my co-workers are active in the running/fitness world and it’s been great going out to races with them. Plus, so many people including my boss have been very supportive of my triathlon/multisport ’addiction’ outside of the workplace.
What are some of your future athletic goals? Kosuke: It’s kind of up in the air and strangely, I feel super excited because it is that way. In the short term, I will run Boston in April and in the preparation for it, I’d like to take the winter months to see if I can get down to a sub 15min 5k on the track. I’m not sure after Boston. I do have one more year of eligibility racing as an elite so I may take advantage of that and take part in races and events that I may not be able to do without it. My other main goal is to improve my beer mile time. I went 8:20 continued on page 21
The Tie-Dyed Tri-Guy By Barbara Javor
SPONSORS OF TCSD COACHING & FITNESS
Ever so dapper from his hat to his boots The Tri-Guy drew cheers, the Tri-Guy drew hoots. Men thought him foppish, women thought him cute When he strolled on the course in his tie-dyed wetsuit. His tank top was swirled with fluorescent hues As were his hat, shorts, socks, and his shoes. Others guessed at and pondered his ruse For when he wore tie-dye he never did lose.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
“Let’s find his secret, let’s call his bluff,” The others agreed when they’d had enough. They hid his bag that held all his stuff To watch the Tri-Guy when the going got tough. On race day he searched both low and high But his tri gear was gone, and he’d have to get by In everyday clothes, he did decide, And not in his suit of colored tie-dye.
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.
A spark of a thought through his mind it did fly, And he moved his transition way off to the side Where the beach crew had plowed the seaweed to dry To clear the sand where triathletes ran by. His racing togs, he laid them all down Covered with kelp fronds, green, red, and brown. Pigments and stink leached down to the ground. By T-1 they covered his shoes to his crown. He raced while flies swarmed ‘round the foul smell And pestered the others until rivals yelled. He cycled close by and hung for a spell Wafting dead kelp before giving them … well He sweated the bike course, he sweated the run. The seaweed grew putrid in the late morning sun. No one could stand the flies, not a one Alone he did finish, second to none. He hung the dead kelp ‘cross his shoulder and thigh While claiming his medal no one would deny, And showed the world, intrepid and sly, That no one could mess with the tie-dyed Tri-Guy.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details. continued on page 16
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SPONSORS OF TCSD
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.
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.
NUTRITION
IT’S THE LAW: 3 Foot Rule, continued ver’s personnel file. Ultimately, these entities become liable for negligent retention of bad drivers. A reasonable interpretation of the new statute is that the three-foot law may be applied when a motor vehicle unsafely passes a bicyclist, as well as when the motorist repositions himself into a lane. A common situation arises when the motorist begins a pass, then prematurely moves back into the lane but fails to correctly judge the vehicle’s right rear quarter panel in relation to the bicyclist. A three foot violation may also occur when the motorist fails to correctly estimate the speed of the bicyclist he passes, and then makes an illegal “right-hook” turn in front of a bicyclist. In each of these cases, the new three-foot law is triggered in conjunction with other Vehicle Code violations, including unsafe turning movements and violating the right of way of the bicyclist. Remember, bicyclists have the same rights and duties as a motorist, so it helps if the bicyclist is law-abiding when asserting his rights. This includes lawfully riding as far to the right as practicable and not unreasonably impeding traffic behind you. The legal effect of such Vehicle Code violations is to create a presumption of negligence when alleged in a negligence lawsuit. This is a powerful tool in litigation because fault becomes easier to prove. Another way to prove a three-foot violation, (besides using a Go-Pro or Contour helmet video camera or credible witnesses), is documenting
physical evidence such as a scratch, dent, or a paint transfer on a motor vehicle to establish the vehicle’s unsafe position. This proves a violation when the motorist is in denial. Many expert Accident Reconstructionists also look for gouge marks in the roadway that correspond to scrapes on bicycle parts. Again, this shows the location of initial impact, thereby proving a violation of unsafe passing statutes. This law has further legal ramifications. Violators can suffer DMV points which implicate the negligent operator suspension laws. Too many points means the loss of license. If caught driving on a suspended license, the result is a misdemeanor with large fines and jail potential. Should the crash be serious enough, the violator may also undergo a license re-exam, initiated by a reporting bicyclist or officer. (See my article “DMV Justice – Motor Vehicle ReExamination Process” explaining that procedure.) In the end, this new three-foot law helps limit the defenses that insurance companies and violators can use to escape responsibility. I hope the above analysis will assist you in obtaining justice and ensure that motor vehicles safely share the road with us. Mr. Duquette has 30 years of Experience serving the Bicycling Community and has successfully settled and tried to Jury Verdict numerous cases. Visit www.911law.com for informative articles on Bicyclist Rights or give him a call at (760) 730.0500, as he’s always happy to discuss your case free of charge.
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels.
FRS healthy energy Contact: Jay Lewis www.frs.com
The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
continued on page 17
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
NOVEMBER 2013 16
QUESTION OF THE MONTH:
?
SPONSORS OF TCSD
What was the funniest or weirdest thing you ever seen or done before, during or after a triathlon?
ANSWERS:
My story is about my first open water training swim at the Shores. I headed out with Jim and the newbies along the coast toward the Marine room. Before long I looked around and I was alone at the Marine room already. Thinking for a moment that I was a stud at open water swimming, I realized that the rest of the gang was closer to the start helping someone who got nervous so the pack stayed close together. I called to a gal I saw not too far from me and said hey let’s stick together. With that she took off! I headed back on my own but it seemed that I was swimming and swimming and not making any progress. Starting to freak a bit I swam over to a kayaker. A young kid, about 16. I told him I just needed to rest a bit, collect myself and then I'd move on. His Dad came kayaking over to see if I was ok. I told him the same thing. With that, he hesitantly said, well… you know… I think… you can actually stand here. Silly newbie! – Tracy The funniest things for me are mostly during the Halloween themed club race in Fiesta Island: I’ve tried to chase down the Ham-burglar to no avail. There’s a reason he is called the Hamburglar. I am convinced that the wigs, tutus, and fairy outfits all make you more aero and thus faster on the bike! - Andrew
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Power Bar www.PowerBar.com
continued on page 18
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TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items
PROFESSIONAL SERVICES "IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.
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*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
SPONSORS OF TCSD
COACH’S CORNER: Improve Your Aerodynamics to Gain “Free” Speed 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.
EQUIPMENT TIPS FOR IMPROVING AERODYNAMICS ■ ■ ■ ■
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MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
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Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
POSITIONING TIPS FOR IMPROVING AERODYNAMICS ■
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Keep the jersey zipper zipped. Avoid loose fitting clothing. Tuck the bike bib number away. An aero helmet is the best bang for buck aero advantage value. Shoe covers make a difference. Wear them if possible, when seconds count. Ride on the drops or on your aerobars. 44% of aero drag is produced by the rider’s body, so you’ll gain time by doing whatever you can to minimize your profile. Keep your drink bottles on the frame. BTA (between the arms) bottle positioning is the latest trend. Carrying a drink bottle is better than not, even as a space filler. Use aerodynamic rims and bladed spokes for less disruption of air. Use a disc wheel for the rear, when possible. If budget allows for only one race wheel, get the front one. It’s the leading edge which first makes contact with oncomming air. Shorter cranks allow for a higher saddle height, lower front end and “flatter” back.
Aim for a horizontal torso. Have your chest or your back parallel to the ground. This is absolutely the most important element, as it can result in large magnitude changes in aerodynamic drag. Relax the shoulders and neck. This allows for the head to “fall” into a tucked position.
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A professional bike fitting takes the guess work out of self-fitting. Space your elbow pads narrowly. Narrow elbows are an essential detail of an aero position. Research has shown that subtle changes in elbow width and aero bar angle may have significant effects on drag.
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Minimize knee width. You can reduce aerodynamic drag by up to half a pound by pedaling with your knees close to the top tube.
Content modified from original source of PreemCycling.com’s The Best Tips to Improve Performance.
Bring the Outdoor Indoors KICKR
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WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
iPhone Powered Training* Take the back wheel off your bike and connect to the Wahoo KICKR for accurate power measurement, iPhone controlled resistance, open third-party software options, and the smoothest indoor riding on the market.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Schedule a demo today! Third-party apps include Kinomap, Strava segmentst, Trainer Road, PerfPRO and more.
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*The KICKR’s resistance can be controlled by the App on your iPhone, iPad, BTLE enabled Mac Book Pro or ANT+ enabled PC. Android powered on the way.
continued on page 21
Special Pricing Available Thru Novemeber and December.
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NOVEMBER 2013 20
SHOW OFF YOUR TCSD
Spirit!
SPONSORS OF TCSD
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
CONVERSATION, continued my first time, but the last three times I have done it has just been a total disaster. I really need to step up my game and ”train“ a lot more. My goal is to someday run a sub seven min beer mile. If I can, and I’m sure people who have seen me do the beer mile will attest, it would probably go down as my biggest athletic achievement ever!
set your mind to. Your parents put you on the right course and you have the tools and talents to move mountains. Good luck! Kosuke: It was my pleasure. Thank you so much for giving me the opportunity to share my experiences and thoughts.
San Diego Sports Medicine Peak Performance & Acupuncture (858) 793-7860 www.sdsmpeakperformance.com
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Kosuke, thank you so much for sharing your story. I know you will achieve everything you
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner.
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
Our Center Specializes in: ■
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De Soto is a proud sponsor of TCSD. Members receive a discount. For details log into the TCSD website.
You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
www.trainingbible.com
professional running, cycling and multisport coaching vo2 max testing underwater video swim stroke analysis
The World’s Finest Triathlon Gear
Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta Island, Classified Ads, Club
Join the Club - Join the Fun!
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED