INSIDE THIS ISSUE
NOVEMBER 2015
Runner’s High TCSD Events TCSD Contacts Board Members
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TRIATHLON CLUB OF SAN DIEGO
S NOVEMBER CLUB TRIATHLON Date/Location/Time: Saturday, Nov 14th Fiesta Island 6am set-up. 7am start Format: 700 meter swim, 12.5 mile bike & 4 mile run.
CLUB MEETING KONA VIEWING PARTY w/ Heather Jackson Wednesday November 18th Location: QUALCOMM Auditorium (Irwin M Jacobs Lecture Hall) 5775 Morehouse Drive San Diego, CA 92121 Check the Club’s website, Facebook page and/or Yahoo group forum for the most up to date activity details.
Member Profile Weekly Workout Calendar Ironman Finishers TCSD Conversation: Tassia
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Its The Law: Bicycle Club New Members Coach’s Corner
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TriNews
am stopped running to gaze at the road bordering the riverside path he was following. Everything seemed out of place. The cars were all older models. Everyone in the park wore clothes and hairstyles long out of style. Several bicyclists pedaled by on old-fashioned clunkers. Normally the park was popular with A tale of fiction by Barbara Javor runners on a Saturday afternoon, but Sam saw only one approaching. He wore tube socks and outdated running shoes. ‘What’s wrong with this picture? It’s like a scene from fifty years ago. What was I doing just before I seemed to go back in time?’ He couldn’t remember. He rubbed his head to feel for a knot or bruise indicating he had a fall that caused amnesia, but found nothing. As he watched the runner approaching, Sam realized he knew the college-age man. He was Ken Rogers, Sam’s former running coach at the university. When Sam graduated five years earlier, the coach was close to retirement age. ‘This is so strange, like the movie, Back to the Future.’ Sam was clueless how he’d returned to his future. He was in town for his first visit to the university since graduation, and he decided to go for a run.
Then boom! Somehow he slipped into the past, years before he was born. If he could figure out how he got there, then maybe he could figure out how to get back. Perhaps his future coach could give him a clue. Sam stepped back onto the path as Ken Rogers was passing. “Mind if I join you?” Sam asked as he started to jog. “Sure, why not? Do you run for the U? I haven’t seen you before.” “No, I’m in town for a visit.” “What’s that written on your shirt? TRI-ATH-LON.” He read the syllables slowly. ‘Uh-oh, think fast,’ Sam thought. “Three sports in one race—swimming, bicycling, and running. Some people I know like that kind of competition.” Ken Rogers waved his hand dismissively. “It’ll never catch on. It’s hard enough to find time to run, let alone practice two other sports.” Sam needed to change the subject to find out why he was here. He recalled Coach Rogers had stopped competing in college because of an injury, but he couldn’t remember more. “What’s your trick for staying injury-free?”
Runner’s High
continued on page 18
NOVEMBER 2015 2
NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Mike Plumb. 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 myhideano@hotmail.com (858) 270-1605
TRI 101
INTRO TO TCSD AND FRIENDS
REAL BEGINNERS’ BIKE RIDE
Tuesday December 1, 2015
TBD
Sunday November 15th, 8:30am
Get the answers to these questions and more at the monthly TCSD Tri 101! 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? HOW DO I GET STARTED? 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.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative!
Find out what makes our Club awesome! And to hear about the latest and greatest all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
The TCSD Real Beginners’ Bike Ride takes on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 19 miles. (Suggested distance for Hybrids and Mountain Bikes is 9 miles.) David and James will be your leader and is promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Location: TBD Contact: Paula Munoz, pmariemunoz@gmail.com or Cory Gasaway corygasaway@gmail.com
Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll
Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Richard Duquette/Clayton Griessmeyer, Bryan Hill,Barbara Javor, and
Craig Zelent
Option: 5K run after the ride. Bring your run gear if you plan to join.
NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx
Location: Location: Pulse Endurance Sports 7638 Clairemont Mesa Blvd. San Diego, CA 92111
(858) 384-267 map: http://tiny.cc/am6ea
Contact/Questions: David Navarro, dnavarro140.6@triclubsandiego.o rg and/or James Ismailoglu, membership@triclubsandiego.org
Contact/Questions: Beginner coaches at coaches@triclubsandiego.org ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE CHRIS HOLLEY Member since: 2013
President
Mike Plumb
president@triclubsandiego.org
Vice President
Paula Munoz
vicepresident@triclubsandiego.org
Treasurer
Al Allison
Secretary
Paula Munoz
secretary@triclubsandiego.org
Program and Events Officer
Jay Lewis
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Age Group: M 35-39 Status: NOYB Occupation: Cubical Jockey for Dell. Favorite local restaurant: The Pearl – Point Loma. They have a movie night where they show classic movies such as Goonies, Animal House, Fast Times at Ridgemont High and you can watch on the big screen by the pool or in their lounge area with pillows. It’s an awesome place, and you can play Connect Four and other board games. The Brussel sprouts & bacon is a great starter followed by any of their burgers. When not training, I enjoy: Seems kind of strange since I always seem to be training these days with an early season 70.3 and a late season 140.6 is there free time? In the off time I’m busy studying to become a nutritionist and personal trainer to help people lose weight.. Before I became a triathlete I was: Just a person who lost weight and was looking for ways to enjoy my weight loss instead of becoming a gym rat. Who or what inspired you to start triathlons?? A friend of mine convinced me to do ITU in 2013 with three weeks to train for it. I was just getting into running half marathons and I mentioned
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Hank Montrose
hamontrose@gmail.com
(908) 247-1145
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Larry Tran
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Kai Nakamura
Race Director, Duathlon
Jay Weber
Race Director, Run and Triathlon Jim Johnson
(760) 214-0055
jameslj01@gmail.com
Social Directors Social Media Manager Sponsorship Director
Kat Gunsur
kgunsur@ccfa.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Youth Team Coach Web Administrators
Roger Leszczynski
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:30 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores. (Starts again April 2016)
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla. •
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:30 PM
Run Workout in Carlsbad/North County, Coached session
8:00PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: Starts at the Bike Trail
that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks. •
Location: 800 Nautilus St., La Jolla.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers 6:00 PM
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 8:00PM
•
Location: Moment Cycle Sport, Liberty Station.
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Favorite Race/Tri event: Tri Rock San Diego. It’s flat and fast, and it’s what got me started. I’ve completed it solo two times and been a part two relays while getting three new people into triathlon. Favorite segment (swim, bike or run): Swim. It’s easy for me and I’m kind of fast.
Thursday 6:15 AM Pannikin Bike Ride
My first triathlon: Tri Rock San Diego back in 2010. I was in the midst of my weight loss and it seemed like it would be fun. I was a swimmer back in high school and college, and I rode my beach cruiser around Pacific Beach so I figured how hard could it be. I signed up for the sprint and had a blast. Pre and/or Post event ritual: Since leaving my timing chip at home for ITU, I always wear my timing chip to bed the night before and leave it on.
Tuesday 6:00 AM Ocean Swim in Carlsbad
to her that I did a triathlon back in 2010 and really like it. So I signed up so that she could get a pair of sunglasses and a backpack. I had a lot of fun during the race and knew this was the sport for me.
Location: La Jolla Cove. (Starts again April 2016)
PR/Best race: Best PR/Split is surprisingly the St. George bike. It’s not flat by any means but I nailed a 3:14 split including a 10-minute repair job on my base bar, and hit 45.8 MPH zipping past a 45 MPH speed limit sign. This year’s athletic goal: Complete Ironman Louisville in under 14 hours. (finished 14:21)
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.
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Most embarrassing or disastrous moment: Outside of forgetting various important race equipment pieces at home (helmet, pedals, wetsuits) I’ve run out of T2 with my bike helmet on two different occasions. Can’t race without: Smiling and cussing at something and peeing in my wetsuit. continued on page 21
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. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE 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 and 7638 Clairemont Mesa Blvd. (formaly HiTech Bikes) 7638 Clairemont Mesa Blvd San Diego, CA 92111 (858) 715-1517
IM Mont-Tremblant, August 16, 2015 AG AG Rank OV Rank Michelle Harburg F 30-34 5 291 Rich Brownlee M 40-44 303 1727 Barb Koppel F 40-44 96 2121 2,155 participants. Transitions and seconds not included.
Swim 1:04 1:14 2:13
Bike 5:20 7:21 7:53
Run 4:33 5:45 6:08
Finish 11:08 14:32 16:35
IM Japan, August 23, 2015 AG AG Rank OV Rank Eric Anderson M 25-29 14 213 1,251 participants. Transitions and seconds not included.
Swim 1:16
Bike 6:06
Run 4:40
Finish 12:13
IM Copenhagen, August 23, 2015 AG AG Rank OV Rank Jennifer Ward F 35-39 6 543 2,257 participants. Transitions and seconds not included
Swim 1:03
Bike 5:25
Run 4:08
Finish 10:46
IM 70.3 World Championships, August 30, 2015 AG AG Rank OV Rank Swim Bike Christine Desrochers F 45-49 42 1735 0:38 3:01 2,266 Finishers. Transitions and seconds not included.
Run 2:02
Finish 5:53
IM Wisconsin, September 13, 2015 AG AG Rank OV Rank Markus Hofmann M 50-54 34 497 John Sheridan M 45-49 203 1445 Chris Galuppo M 40-44 281 1859 Ian Kelly M 50-54 171 2127 Sabine Hofmann F 50-54 46 2142 2,389 Finishers. Transitions and seconds not included.
Swim 1:15 1:05 1:41 1:18 1:41
Bike 6:08 6:18 7:05 7:39 8:14
Run 4:17 6:16 5:50 6:31 5:45
Finish 11:59 14:02 15:01 15:55 15:57
IM Wales, September 13, 2015 AG AG Rank OV Rank Tim Stutzer M 40-44 2 26 1,552 Finishers. Transitions and seconds not included
Swim 1:04
Bike 5:25
Run 3:42
Finish 10:23
IM Lake Tahoe, September 20, 2015 AG AG Rank OV Rank Niels Vande Casteele M 25-29 3 24 Tim O’Leary M 30-34 11 37 Kurt Talke M 30-34 17 66 Andy Sweet M 50-54 2 84 Julie Dunkle F 45-49 6 229 Jeff Gerardi M 45-49 49 323 Trevor Outman M 35-39 61 361 Dan Harvey M 55-59 14 388 Jesse Martinez M 40-44 123 808 976 Finishers. Transitions and seconds not included.
Swim 0:56 1:00 0:53 1:03 0:50 1:19 1:11 0:55 1:26
Bike 5:12 5:23 5:25 5:49 6:03 6:17 6:17 6:17 7:14
Run 3:52 3:52 4:20 3:53 5:08 4:51 5:21 5:40 6:20
Finish 10:10 10:26 10:48 11:02 12:12 12:48 13:00 13:08 15:36
continued on page 16
NOVEMBER 2015 6
TCSD CONVERSATION WITH: By Craig Zelent
“
”
SPONSORS OF TCSD
Tassia Bezdeka
Photo courtesy of Paula Muno z
I have seen the Triathlon Club of San Diego make some great improvements this year largely due to the efforts of Tassia Bezdeka, our marketing director. I hardly knew Tassia before interviewing her, but I’m so glad I reached out to her. Tassia is clearly a TCSD Superstar as you Oceanside 70.3, passing TCSD Cheer Tent along first loop of the run. will soon discover. Superfrog, with one of them on their way to Craig: What was your athletic background before triathlon? Tassia: Other than running cross country in middle school and Tae Kwon Do (fun fact, I became a junior-level black belt when I was 13), I led a pretty sports-free existence until after college. In January 2010, I signed up for the AIDSWalk 10K. To be honest, I don’t really remember what pushed me register, but I definitely caught the bug. I ran my first half marathon (La Jolla Half) in 2011 and started collecting race bling. To date I’ve completed 12 half marathons, one Carlsbad 5000 All Day 25K, and a handful of 5- and 10Ks.
What was your first triathlon experience like? Tassia: I was never interested in tri until I moved to metro San Diego in 2012. When I met and started dating my now-boyfriend Evan Bricker, his group of friends were in training for
IMAZ. Mainly to make a good impression on Evan, I started joking about the possibility of making the transition to multi-sport. I say ”joking“ because I’d developed a pretty severe distaste/fear of the ocean after having my foot sliced open by a sting ray when I was in my early teens, and I really hadn’t been in the ocean in nearly eight years. The more I joked about doing a tri, the more I started getting excited about the prospect. I registered for Seal Sprint and started training. I would be totally remiss if I didn’t give a shout out to Michelle Nation for loaning me a bike. In fact she let me borrow her bike for nearly a year until I was ready to take the plunge and buy one for myself. That’s one of the earliest things I found about the tri community in San Diego it’s incredibly generous and supportive. Anyway, a little over a month before Seal Sprint, I was at the tail end of a training ride on the 56 bike
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
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.
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
water, and I really got to expepath. As I went under the rience what tri was all 5 Freeway Overpass I ran about at the club races. over something on the road, a pebble or a stick As Solana Beach got or something, and went closer, it was also down the embankment. announced that the July You should know that Beginner Tri would be the I’m pretty much a walkday before. I had heard ing accident and prone such great things about the to things like this beginner tris and didn’t happening. The good want to miss it, so I ended news is that I missed up with a double-header the cement columns weekend for my first full supporting the overtriathlons (TCSD Beginner Tri pass as I went down on Saturday and Solana Beach and that recent on Sunday). What an incredirains had made the ble (and exhausting) weekend! area really muddy The experience of the TCSD and relatively soft Tassia with Beginner Tri is absolutely her da to land in; the bad to the Q 5K, July d, Jeff, finishing the Bolt unmatched, in my opinion. The 2015. news is that my right support, instruction, athlete shoulder broke my fall. I was diagnosed with a camaraderie, and of course Dawn second degree shoulder separation. The limited Copenhaver’s amazing breakfast - it really canmobility meant swimming was off the table, not be beat. and even running and cycling was tough. I How has group camaraderie played a role ended up going to Seal Sprint to complete the in your development as a triathlete? bike and run, but I definitely felt some FOMO Tassia: You know the part of Newton’s Law (fear of missing out) watching everyone at the that “a body at rest tends to stay at rest unless swim. acted on by an external force?” We should realAfter some PT, I was ready to resume training ly just call that Tassia’s Law. I was the queen and put Solana Beach 2013 on the calendar. of the laz-athlon - Sleep, Couch, Netflix. I After hearing glowing reviews from my friends, enjoyed being active, but I also really wanted I also joined TCSD around this time, which put to binge watch five seasons of Mad Men. an instant surge in my training. The Beginner Sometimes those things can really be at odds Open Water Swim (BOWS) program was instruwith each other! I moved to San Diego without mental in the transition from the pool to open
TCSD BIKE & WHEEL CASE RENTAL PROGRAM Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 11
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. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 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 2015 8
any local friends, and embracing the tri-life gave me a way to quickly make strong relationships. Having a group of active friends and the TCSD events calendar got me moving in a way I had never really moved before. You should know that I’m not a morning person. Imagine my surprise when Saturday mornings became about bike rides, and I actually started getting excited for Friday First Light swims. The summer of 2013 leading up to IMAZ was a serious game changer for me in terms of my desired level of tri commitment. While I wasn’t a participant, I was friends with 17 San Diego athletes who all trained together. I tagged along when I could - lots of Fiesta Island loops and Masters Swims, mainly - but watching them support each other so wholeheartedly and the relationships that deepened as a result was incredible. On race day, I watched 17 of my now-close friends get called home by Mike Reilly. This was the day that I decided I wanted those kinds of experiences for myself. It was time for me to do more than sprints and super sprints. Ultimately it’s what led me to Oceanside 70.3 this year.
transition area with only ten minutes before the transition area closed at 6:30AM. I was pretty much having a mental meltdown trying to put myself together and then remembered, panic-stricken, “TIRES!” I had basically three minutes to finish getting ready and pump my tires and how on Earth was that going to happen? At that moment, my knight in shining armor, Marcus Serrano, appeared. I know there was some real crazy look in my eyes when I asked if he could help me, and he really saved me in that moment. Since I was a Challenged Athletes Foundation (CAF) fundraising athlete, I also happened to be in the first wave after the pros. I’m pretty sure the nerves and adrenaline were physically visible, so you can imagine my gratitude when I ran into James Ismailoglu in the chute and got a calm, “take a breath, you got this” pep talk. I really think I may have hyperventilated my way through the swim if I hadn’t run into James. This TCSD Community is so giving and supportive... I think without James and Marcus specifically, I would have had a drastically different day.
Congratulations on completing your first 70.3 earlier this year at Oceanside. How did your day go? Tassia: I could talk for hours on end about my Oceanside experi-
You raised funds for Operation Rebound as part of your registration for the Oceanside 70.3. What was that experience like? Tassia: I’d previously run Rock n’ Roll Arizona Half Marathon as
ence and the months leading up to it! I think there’s something incredibly powerful about going out to do something you’ve never an American Cancer Society Determination athlete, and the expedone before... The week leading up to the race I was a basket case rience of fundraising as part of the race journey really makes a difof emotion and had some serious doubts about whether I could ference for me. Sure, the physical training is important, but when actually complete the race. But then you have that flip at some you can use that to fundraise and also share point. For me it was coming in off the bike and knowing from the message and goals of an organization, it r de ea H experience that I could handle e bl becomes about so much more than just the i Dou ch on her Tr Evan. the half marathon. There is 3 Solana Bea d, 1 0 en tri. When I decided I wanted to race 2 ri g yf in bo et Compl t of her nothing like that in the whole Weekend with the suppor Oceanside, I knew it would have a significant world - that knowledge that impact on my experience if I raced for a yeah, you actually can do this cause. crazy thing you set yourself up I’ve been involved with CAF as a volunfor and worked so hard for. teer on-and-off for a while through Tri I was incredibly blessed to Challenge and their paratriathlete camps, have such amazing support all and it was really an honor to fundraise on day long. Evan and Alan Deicas their behalf. The support, resources and (one of my close friends who experiences CAF provides for challenged basically functioned as my coach) athletes is unmatched and fills such a were there from the very beginnecessary space for differently-abled ning of the morning and were later people. I’ve seen first-hand the impact it joined by my whole family and sevcan have on a person and their family eral other friends. The course supit’s hard to put into words how moving port in general was amazing, but it and vital the organization is. was also incredibly special to see Going back to race day... As part of TCSD members volunteering along fundraising for CAF Operation the course. Rebound, you get a CAF kit. I wore I have to make two more big TCSD mine (with TCSD tattoos and hat, of course), and it added shout outs. Remember when I said I a new level to the support I felt on course. Every other person in was accident-prone? I also happen to have big problems with a CAF kit is your friend, just like when you wear a TCSD kit. That time. To this day I can’t tell you what happened, but despite being camaraderie, and knowing that you’ve helped make an impact for awake around 2AM race morning, I somehow made it into the continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued the CAF community, takes an already incredible experience and deepens it even further. If you’ve never raced for a cause before, I highly recommend it.
What volunteer roles have you done for the TCSD and how has this enhanced your experience as a member? Tassia: I volunteered on-and-off for TCSD when I was able to after about six months of being a member—mostly as an ambassador at expos. Once I had really experienced the club (the races, the workouts, the meetings), it was so easy to tell prospective members why they were truly missing out if they didn’t join. I think my spiel was something along the lines of “Where else are you going to find 25+ workouts a week, monthly meetings (with meals, huge raffles and amazing speakers), club races (with meals), and such an amazing community for less than the cost of one race? If you count up all the free food, you’re already breaking way over even!“ I’m not sure about you, but food is the easiest way into my heart, so I think I really sold that aspect hard. When the board elections happened in 2014, it was really exciting to see that the club wanted to have a marketing director for
NOVEMBER 2015 10
the first time. I jumped at the chance to take that on, and after a year on the Board, it’s one of the best things I’ve ever done. TCSD has been such an integral part of my life over the last few years. It’s been really great to be able to contribute to something that has meant so much to me.
What have been your responsibilities as marketing director, and what are some of the new initiatives that you have spearheaded? Tassia: Since the position never existed before, it was really a blank slate (which is both incredibly exciting and also a little daunting). I had a few goals before I stepped into the position, but once I got to see behind-the-scenes, I was much more able to focus on things that would be advantageous to the club in the long run. One of the first and most critical things was to set the Board and key volunteers up with Google Apps. Previously, everything was done through people’s personal email accounts and Google accounts, which creates a big problem when there is turnover or elections. I can’t even imagine trying to detangle two years of
TCSD-related emails and documents from my personal account. With Google Apps, we now have a fully transferrable historical record of emails plus a huge document repository that allows us to collaborate from anywhere. It’s really as easy as changing the password and handing the account in its entirety to a new Board member or key volunteer. We’ve also made huge changes to the way TCSD communicates with members. The Yahoo Group was a great
communication regardless of TCSD affiliation. My two favorite things that we’ve put into play are the TCSD Workout Finder and the Weekly Schedule emails. The Workout Finder is a place on our website where a user can drill down to workouts that are important to them based on date, location, experience level, and more. The Weekly Schedule email is something I put together every Friday, send to
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COACHING & FITNESS
." eath the "ATH rquoise undern tu e th in ia . Tass our coaches and , Summer 2014 te Camp Ride le th ia tr ra workout leaders for review, and then send to the Pa CAF
solution for our needs at the time, but the changing technology landscape has provided better options. By transitioning our club communications to MailChimp, we’re able to make sure that only active members are receiving member information (like sponsor discounts). We can also track statistics like open-rates and click-thru which helps us deliver the most compelling and pertinent information to the club. Open-rates and click-thru are metrics in digital campaigns. Open-rate refers to the percentage of people that received your email who actually opened it. Click-thru refers to the percentage of people who clicked a link, in our case the link in an email to get more information, register, etc. The communication pieces are also branded and have much more appealing design than a text email sent through the Yahoo Group. The Yahoo Group continues to be an important resource for our members, but we’re working on transitioning it to more of a “triathlon community of San Diego list-serve, as moderated by TCSD,” meaning that it will be open to foster community and
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club. Both are a continual work-in-progress as our workouts fluctuate throughout the year and even throughout the month. It’s a labor of love, truly, but helps me feel like we’re making a tangible difference for our membership week after week.
What recommendations would you have for new TCSD members and new triathletes in general? Tassia: If you’re new to multi-sport, I cannot recommend the beginner resources highly enough! Even if you’re comfortable in one of the disciplines, you can take advantage of BOWS or the monthly Beginner Bike Ride, and don’t miss the Beginner Tris. If you’re just new to TCSD, a great way to meet new people is through volunteering. There are so many opportunities—at meetings or events, at race expos, or even supporting new athletes at a Beginners event (my personal favorite). Speaking from the leadership side, this entire club is volunteer-run. It’s our most valuable asset, and if you want to help, there’s
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Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 12
continued on page 12
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CONVERSATION, continued SPONSORS OF TCSD
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NUTRITION
always some way to do it. Don’t underestimate the power of a good Strava workout name! If documentation is your thing, I’ve really loved Instagraming my tri-life; the right hashtags can open your support community to a completely new level around the globe. Oh, and on a general note: make sure your phone updates if you go to race in a different time zone. I almost missed RnR Arizona because I thought I had another hour of sleep available.
What are your favorite benefits of TCSD membership? Tassia: Ummmm, all of them?!? I’ve never left a club meeting feeling uninspired by the speaker (Meb, Rudy Garcia-Tolson, Mirinda Carfrae and Lynne Cox are particular stand-outs in my memory), and more often than not I’ve taken home some type of amazing raffle prize. The value of membership just in terms of race opportunities is incredible. This year I participated in three triathlons and three aquathlons, which breaks down to less than $15 per race. Of course, the food has to be mentioned - Dawn is basically a magician in the kitchen, and your life will be better for eating her meals. If you’re forcing me to pick a #1 though, without question it is the TCSD community. I’ve made some great friendships and now have a huge base of people that I know on a relatively personal basis that I can turn to for advice, support and inspiration.
If you could waive a magic wand over the sport of triathlon, what would you change?
Tassia: I think the financial barrier to entry is incredibly high... it would be amazing if the gear, race fees, travel expenses and increased food expenditures were a little more walletfriendly!
What have been some of the cornerstone life experiences that have shaped you into the woman you are today? Tassia: Some of my favorite memories from my childhood are from hanging out in the ocean with my dad. We’d swim out together (mainly him pulling me out on a boogie board or surfboard), he’d push me into a wave then swim back in to get me, lather-rinse-repeat. I remember him always being fairly active, but dedicated exercise was never really a part of that. I’m really excited that he and my mom have recently decided to become more active again, in large part due to the impending birth of my nephew and their first grandchild. We’ve started spending time together on paddleboards and bikes and have even done a few 5Ks together. It’s really awesome watching my parents make fun physical activity a regular part of their routine! The other day my dad shared that he wants to do Bay-to-Breakers at some point, and we’ve talked about maybe relaying a half marathon.
What are your future triathlon goals? Tassia: I’m really looking forward to re-racing Oceanside 70.3 again some day! I put in a hard race this year and finished in 7:05... so naturally I have to do it again and break into the
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
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Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages
continued on page 14
De Anza Cove Beginner Swim, LJ Masters Swim, Team Kits, Raffles, G NOVEMBER 2015 12
sixes. Recently I’ve been falling back in love with the run. Evan paced me to a 2:12 half marathon this year at RnR San Diego (which beat my previous PR by 15 minutes!), and I’m looking forward to getting closer to the two hour mark. And at some point in the near-ish future, I can’t wait to have Mike Reilly call me home too.
TCSD and for sharing your story. You have made a significant contribution in such a short time. The TCSD is lucky to have you as one of our leaders. It’s just a matter of time before Mike Reilly says “Tassia Bezdeka, YOU are an Ironman!” Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Tassia, thank you so much for all you have done for the
It’s the Law
By Richard L. Duquette. Esq and Clayton Griessmeyer, Esq
Bicycle Club Risk Management
Regardless of our status in the bicycling community, each of us should be mindful of risk management. As a long-time member and supporter of our community, I would not take any action against a club, ride leader, race director or sponsor. However, we all know that there are plenty of attorneys who will. The intent of this article is to protect the very viability of our organizing groups. We can all agree that our sport carries many risks. We also understand that when an unfortunate accident occurs, there will be fingers pointed at each involved party. Given this environment, it should be our common goal to avoid nasty litigation and dark courthouse corridors even before an accident. As a famous trial lawyer once said, “Nothing grows in the court house.” Many bicyclists are averse to discussion regarding the legal considerations of our sport. Typically, a lawyer is involved in our sport only when there is an accident, and we choose to assume that it will never happen to a member of our careful and conscientious community. However, having practiced law for over 32 years and tried over 60 civil and criminal cases, let me share some insight that may make you think twice.
THE RISKS OF THE RIDE We know that not all bicyclists are angels. The other morning, as I was walking with my wife in Carlsbad, we were nearly struck by a bicyclist who ran his red light, (presumably to maintain momentum or to avoid unclipping). We have all heard from drivers who complain about bicyclists aggressively exercising their “vehicular” rights to “take the lane.” This type of behavior can lead to a contentious relationship between bicyclists and the drivers that share
the same road. Sometimes the danger arises from inexperience. In a recent incident, an admittedly inexperienced bicyclist followed a group ride on a freeway shoulder. At a steep off-ramp, she failed to make the hard left turn. Her crash resulted in serious skull and brain injuries, and numerous broken bones. **Clubs, group leaders, and sponsors – beware! Even though the bicycle club may argue that there had been no prior accidents on the route, the law clearly states, “Evidence of the absence of previous accidents is inadmissible to show that no dangerous condition existed.” Murphy v. County of Lake (1951) 106 Cal.App.2d 61, 65; see also, Hawke v. Burns (1956) 140 Cal. App. 2d 158, 169 [“for certain limited purposes the plaintiff may prove previous accidents but a defendant, at least in the first instance, may not prove absence of previous accidents.”] An even more remote - but unfortunately not uncommon source of risk is the rogue vehicle driver. In a recent well-publicized criminal case, a motorist who was high on methamphetamine drove her car onto Fiesta Island, against all One Way traffic indicators, and directly into a peloton of bicyclists with catastrophic results.
THE LEGAL IMPLICATIONS Some clubs and sponsors would argue that risks are inherent in the sport, and each bicyclist assumes those risks. Though this legal defense is often applied in court, its effectiveness depends continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
ITS THE LAW, continued SPONSORS OF TCSD
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NOVEMBER 2015 14
on underlying facts, which will be deliberated through the unpredictable jury process. Many of you will recall Henry Fonda’s classic movie, Twelve Angry Men. The entire film takes place in the jury’s deliberation room, and the taut drama is driven by the argument, debate, and personal experiences of each very different juror. Now imagine twelve elderly retired jurors, likely not bicyclists. For the reasons cited above, these jurors may well have a contentious attitude with bicyclists. Even if you are lucky enough to garner a juror who is a bicyclist, that juror may well carry prejudices based on his or her own bicycling style. The juror may substitute personal biases into your case as a form of “selfprotection,” according to formal jury studies. This does not bode well for a club or sponsor who has implicitly sanctioned the course or event that is subject to the jury’s review. Keep in mind that, unlike the criminal trial at issue in the movie, a plaintiff’s burden in a civil matter is proof by a “preponderance of the evidence.” This means even the slightest consideration may tip the scale against you. At trial, I like to use a “red-tailed hawk feather” to demonstrate this concept, letting it drop ever so lightly from my hand on an imaginary scale. When you argue that a bicyclist “assumed the risk” of the accident, you may resort to arguments based on principal and statistics. You will likely also be forced to retain an “expert” witness to contest another hired gun. Good luck... The stakes for an event organizer or sponsor can be shockingly high. Because of our limited protection when riding, the injuries are often severe, and most serious bicycle injury cases return six-figure verdicts.
MANAGE THE RISKS The risks involved in organizing and sponsoring a bicycling event – so arbitrarily considered in the heat of a jury deliberation room – may be managed in advance by some basic elements of legal planning. A) Each club should form a corporation or LLC to protect its officers and directors from personal liability. It should be properly funded and managed, so it’s corporate “veil” is not pierced exposing the individual organizers.
B) Each club and sponsor should carry a general liability insurance policy of $5 million, with coverage extending to officers and directors. Each should be “named” insureds on the declaration of coverage and certificate of insurance, (especially race sponsors). C) Each club should carefully review its membership application and waiver. A release may be enforceable, but its effectiveness depends on the scope of the release and facts of the instant matter. Poorly drafted releases are often challenged and defeated. D) The easiest method of risk management is the selection of routes for your events. It’s not worth the risk to take chances in an area with high-volume traffic flow, potentially exposing your riders to distracted, drunk or inattentive drivers. Also, encourage your participants to ride in marked bike lanes and paths. (By law, if a motorist hits you in a bike lane, the driver is automatically negligent as a matter of law.) County maps, such as SANDAG, are readily available on-line. Further, the tort law has long recognized that when one undertakes an activity for the benefit of others, (i.e. like organizing a bike ride route) or provides inadequate instructions – see section F below). That one must act as a reasonable prudent person in that under taking. The duty portion of a negligent undertaking case is met when a person agrees to take on a task, fails to exercise reasonable care; thereby increase the risk to the bicyclist victim. See Paz v. State of California (2000) 22 Cal 4th 550, 559-560 for guidance. E) Pre-screen your participants before a ride. Ask specific questions and provide specific written warnings, such as: 1. How experienced are you? 2. What’s the condition of your equipment, i.e. brake pads and tires? (Insurance defense experts will meticulously inspect your bike after a crash, looking for a way out.) 3. When’s the last time your bicycle was inspected and overhauled? (Do you have a receipt?) 4. The ride may not be suitable to your limitations. (Provide a written ride route.)
5. Consider that speeds can reach x miles per hour, with turns, hills, and traffic, in a peloton. Before each ride, confirm that each participant has provided a signed acknowledgment of your warnings. This will discourage “ride-alongs”, (i.e., non-members who choose to share the course with members). By discouraging the ride-along, you will distance yourself from any duty to those riders. F) Carefully select your ride leaders? Most are qualified to lead a group ride. However, avoid the leader who exhibits the following characteristics: 1. A leader who “propagandizes,” as opposed to accurately “educates” 2. A leader who fails to follow the “law” 3. A leader who argues for “risky” routes 4. A leader who claims to be an expert 5. A leader who holds an organization out to be an authority on legal or safe riding practices in order to “justify” his “views” If a leader is exhibiting this behavior, failure to take corrective action arguably amounts to ratification of the conduct. This legally places the club or sponsors at risk, and jeopardizes the entire club. G) Insist on bright clothes and led lights. Encourage the use of a video device, like a fly or contour recorder. Consider using electronic devices that warn of approaching traffic. Also, request riders wear a “rider ID” medical bracelet with medical and emergency contact information. H) As a further safety net, require your club members to carry strong uninsured/under insured motorist (UM/UIM) coverage, and a $2 million umbrella policy with UM/UIM provisions. The member is almost always in the best position to avoid an accident, and therefore should bear the risk of insuring against an unforeseen accident. (My website contains an article on this subject: http://tiny.cc/m9wy5x) I) Rules and common dangers should be posted on the club’s website and discussed at the annual club meeting. When establishing
rules, err on the side of a conservative approach. Include language that warns of both known and unknown dangers language. J) Restrict conversations regarding risk management among the organizers and its ride leaders to personal meetings. Lawyers subpoena e-mails. Instruct your members accordingly. K) When organizing an event, consider splitting groups according to ability. L) Encourage experienced riders to self-police the rides. Seasoned riders can urge the group to ride safely by: maintaining a single file in dangerous areas; preventing riders from blowing stop signs; keeping the ride from turning into a race. M) When in doubt about the safety of a particular route, obtain a written opinion of a traffic engineer or a professional race director. N) Consider inviting a traffic enforcement police officer to speak at the annual meeting regarding bicycle laws and safety. O) Obtain a contact number of local emergency personnel before a ride, and request a standby ambulance. P) Last, it is advisable to have an attorney experienced in bicycle litigation and Jury Trials speak to your club to answer membership questions. Both Mr. Duquette and Mr. Griessmeyer are so qualified. They are also graduates of the prestigious Gerry Spence, Esq. Trial Lawyers College in Wyoming. This article is intended as general guidance regarding risk management in our bicycling community, and is not provided as legal advice. Specific concerns must be addressed after careful consideration by your attorney. You have authority to distribute & post this article without the authors’ permission. 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, web: www.911law.com, or email: rduquete@911law.com.
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WELCOME NEW TCSD MEMBERS Carey Atkins Saul Ayuso Camarena Christian Baecker Deborah Baird Scott Baird Camila Bernal-Sierra Angel Berrios Greg Billmeyer Julia Byrnes Andre Chartier Nicole Chartier Lina Clark Gustavo Corona leonardo de oliveira Bulent Erol James Freedman Rachel Goldman Samantha Greasley Ross Hennessy Ara Hovhannisian Kaiti Jarratt David Jones Alex Kagan Bjoern Keller An Kim Michael McCarron Sarah Morrison Andrew Musbach Keelin O’Neil Kellie Pesola Erin Randolph Jose Rodriguez Justin Runac Rebecca Spencer Sandra Stewart Monica Stratton yolette Troutfetter Scott Tucker Natalia von Gierke Sophia von Gierke Pengyu Wang Chun hao Wei Isabelle Yanez
NOVEMBER 2015 16
CONGRATULATIONS! You are an Ironman!, continued IM Mallorca, September 20, 2015 AG AG Rank OV Rank Rich Brownlee M 40-44 324 1667 1,819 Finishers. Transitions and seconds not included.
Swim 1:14
Bike 7:31
Run 5:20
Finish 14:18
Bike 6:28 6:15 5:54 7:07 7:53
Run 4:15 4:48 5:33 5:10 6:06
Finish 12:02 12:32 12:49 14:00 15:35
2015 Swim 1:04 1:08 1:02 1:11 1:06 1:12 1:27 1:16 1:25 1:37 1:27 1:34 1:00 1:28
Bike 5:14 5:16 5:59 6:28 6:28 5:58 6:03 7:05 6:20 7:19 6:36 7:32 8:10 7:32
Run 3:19 3:19 3:44 3:30 4:24 4:59 4:45 4:13 4:58 4:25 5:18 5:14 5:48 7:32
Finish 9:46 9:50 10:53 11:18 12:13 12:24 12:28 12:51 12:54 13:35 13:43 14:32 15:24 16:53
Swim 1:10 1:19 1:02 1:25
Bike 6:57 6:44 6:16 8:26
Run 4:30 5:48 6:44 5:03
Finish 13:03 14:12 14:21 15:34
Swim 0:52
Bike 5:37
Run 3:33
Finish 10:20
IM Chattanooga, September 27, 2015 AG AG Rank OV Rank Swim Jaime Krause F 30-34 20 598 1:08 Randi Dunn F 35-39 31 805 1:09 Sef Cuesico M 40-44 138 919 1:04 Veronica Golub F 45-49 59 1439 1:14 Jeanette Gangoy F 45-49 99 1948 1:10 2,079 Finishers. Transitions and seconds not included.
Richard Sweet Jeff Fieldhack Susanne Davis Brannen Henn Lisa Rehberg Donn Ritchie Tu Tran Amy Rappaport Lynn Crossman Tami Threet Eric Davidson Claudia Flynn Katherine Adler Al Tarkington 2,149 Finishers.
IM World Championship, October 10, AG AG Rank OV Rank M 50-54 2 200 M 45-49 13 225 F 40-44 24 888 F 40-44 24 1110 F 45-49 39 1468 M 65-69 3 1528 M 35-39 160 1542 F 55-59 17 1650 F 35-39 79 1665 F 45-49 70 1790 M 50-54 157 1815 F 45-49 77 1923 F 25-29 56 2028 M 75-79 4 2148 Transitions and seconds not included.
IM Louisville, October 11, 2015 AG AG Rank OV Rank Alberto Galante M 25-29 72 1078 Leah Green F 45-49 86 1624 Christopher Holley M 35-39 241 1702 Ana Sewall F 40-44 133 2167 2,370 Finishers.Transitions and seconds not included. IM Marylanad,October 17, 2015 AG AG Rank OV Rank Craig Woodhouse M 50-54 5 95 1,361 Finishers. Transitions and seconds not included. Swim shortened to 3,000 meters due to high winds.
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IM Beach to Battleship, Wilmington, NC - October 17, 2015 AG AG Rank OV Rank Swim Bike Run Allison Janusziewicz F 35-39 4 54 0:54 5:40 3:53 494 Finishers. Transitions and seconds not included.
Finish 10:42
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Pat Redner Troy Cundari Jason Bunch Anne Clancy Dean Sprague Carlos Portal Kai Nakamura Brian Linden 628 Finishers.
IM Los Cabos, October 25, 2015AG AG AG Rank OV Rank M 25-29 3 10 M 50-54 3 42 M 40-44 13 75 F 30-34 3 136 M 50-54 14 169 M 50-54 21 252 M 40-44 49 270 M 40-44 103 588 Transitions and seconds not included.
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Swim 0:57 1:04 1:02 1:00 1:06 1:22 1:34 1:27
Bike 5:31 5:40 5:53 6:36 6:03 6:29 6:38 8:29
Run 3:32 4:05 4:28 4:22 5:00 5:01 4:43 6:04
Finish 10:07 11:02 11:31 12:07 12:20 13:07 13:13 16:17
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Indicates qualified for IM World’s Championship. If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
WWW.TRICLUBSANDIEGO.ORG 17
RUNNER’S HIGH, continued “No tricks. My coach says to stretch before and after running. It’s been good advice.” Another memory slipped into Sam’s mind. Ken Rogers had adopted a saying from a song by Kenny Rogers as coaching advice. The song, “The Gambler” wouldn’t be produced for a number of years yet. Sam decided to mention it anyway. “Someone I know gives race advice like he would to a gambler. You gotta know when to hold’em, know when to fold’em, know when to walk away, and know when to run.” “I like that,” Ken Rogers said. “I’ll have to remember it.” He repeated the lines a few times. “Well, I’ve got to take off for some speed work. I’m Ken Rogers. I didn’t catch your name.” “It’s Sam. Nice meeting you.” As he watched Ken Rogers surge ahead, an indistinct memory of speed work flashed through Sam’s mind, but he couldn’t grab it long enough to find its meaning. ‘Know when to walk away, know when to run.’ He knew that could be part of the key as well, but what part? Sam heard a dog barking nearby and saw it lunging on its leash. Its owner, a young mother with a baby stroller, struggled to control the yanking dog. A moment later the dog broke free and raced towards Ken Rogers who was unaware of the animal behind him. Sam remembered in a heartbeat that a dog bite in the calf and through the Achilles tendon had taken Ken Rogers forever out of competition. Without a second thought, Sam sprinted ahead, slowing for a moment to grab a cane leaning against a bench where an elderly man sat. He raced towards Ken Rogers as the gap between the dog and the runner closed. Using all his breath panting for oxygen, Sam couldn’t yell more than, “Watch out!” Ken Rogers turned his head and saw the dog, but only had time to step off the path before the canine clamped its jaws on his leg. He fell to the grass, struggling with the dog. Moments later Sam caught up to them swinging the cane at the dog’s back. After a few whacks the dog yelped and scrambled away to the woman with the stroller who had hurried to retrieve her dog. “Oh, I’m sorry, I’m so sorry,” she blubbered when she reached them. “You’re bleeding. I’m sorry, what can I do?” “Can you call an ambulance?” Sam asked. “I’d have to find a pay phone,” she said, looking around. “There isn’t one in the park.” “Let’s stop the bleeding,” Sam told Ken Rogers. “Take off your shirt and wrap it tightly around your leg.” Sam took his cell phone out of his windbreaker to call 911 and then frowned. ‘No bars,’ he thought. ‘And there won’t be any for years.’ “I think I’ll be okay without an ambulance,” Ken Rogers said as Sam helped him wrap the wound. “The punctures don’t feel that deep.” A minute later he stood and hobbled a bit. “I think I can walk back to my car. Thanks to you, the dog didn’t shred my leg.” Sam returned the cane as Ken Rogers took the dog owner’s name and contact information. Sam realized something indistinct
NOVEMBER 2015 18
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www.desotosport.com after he had sprinted all-out to stop the dog attack. It was another clue, but the piece of the puzzle was too fuzzy to put it in place. He mulled over his dilemma as he started to trot again along the path toward the bridge that crossed the river. He saw it was the old, low drawbridge, not the newer, arching span he knew when he lived in town. He stopped for a minute, picking at some hazy recollections about the bridge as he pulled off his windbreaker. Something niggled at him but it was beyond his grasp. If he stood there long enough, would it come to mind? He didn’t wait long. A container barge was floating down the river as the bridge operator engaged the motors to lift the drawbridge. The rising span got stuck part way up, and the heavilyloaded barge blasted its horns to warn it could not stop. The bridge operator had lowered barriers to prevent cars from entering the bridge, but a pair of pedestrians had by-passed the barriers and were heading towards mid-span. Sam had seen them earlier, a teenage boy and girl walking hand-in-hand. They were now about 200 yards ahead of him. He dropped his windbreaker and sprinted. He thought he could reach them before the barge hit the bridge, but could he get them to safety before disaster struck? As he raced a recollection filled his mind—his father’s cousin had died after falling off the bridge during a terrible accident when a boat had slammed into it some fifty years in the past. Sam had to save her.
He reached the pair to implore them to run, but moments later the barge’s impact jarred them and buckled the bridge. The boy and girl lost their balance and tumbled over the tilted railing. Sam saw them hit the water about twenty feet below. Without a second thought he jumped into the water. The girl was flailing, and he reached her with a few strokes. “Help me! Help me! I can’t swim.” She coughed and choked as she tried to grab Sam around his neck. “Don’t grab me or you’ll pull us both under,” he said. “Get on your back, and I’ll pull you to shore. Just hold my arm that’s around you.” With her tucked under one arm, he stroked with the other toward the riverbank. A couple minutes later someone wading into the river helped Sam haul the girl ashore. She collapsed on the bank, sputtering and crying amid a growing knot of bystanders. Sam stood gasping for air. “You’re a swimmer and a runner, Sam,” Ken Rogers said as he joined the crowd. “Maybe you do have a future in that triple sport. But above all, you’ve been a mighty Good Samaritan today. You saved the girl and me. Here comes the boy, safe as well.” Sam nodded, a bit distracted as the endorphins from his efforts dulled his senses. But in that moment he gained full clarity. In order to escape from this time warp he had to run—run hard and continued on page 22
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COACH‘S CORNER with Bryan Hill of Rehab United
Top
et me guess… between swim/bike/ run sessions your training program is also teeming with quality strength and mobility workouts to add functional strength to your endurance game and prevent injury that can be caused by the repetitive stresses we place on our body in this sport we call triathlon. No?? Got a few minutes to listen to why you should? Whether you’re a seasoned veteran of the sport or a brand-spankin’ newbie, you’ve probably observed at varying points in your triathlon training some muscle fatigue, maybe some aches and pains, maybe even a long-term injury. While muscle fatigue is a sign you’ve had a good/hard workout; aches and pains are a potential sign you’re headed for disaster. The training we put in on a weekly basis is designed to prepare us for a successful race day, but if we’re only putting in time on the swim/bike/run segments then we’re leaving out an essential component of our race prep and self care. Strength training and mobility work round out the big picture of what a complete training program should incorporate. Ever go for a run on tired legs and feel your form suffer the consequences? Running when you’re tired isn’t a bad thing, since by the time you get to the run in a longer-distance triathlon you’re probably tired! But running on tired and fatigued legs puts a high-pressure load through our ankles, knees and hips when the muscles just can’t hold them in the right position anymore. Our feet hit the ground harder. Our knees collapse more than they should. Our hips drop lower than usual… and things start to fall apart. Incorporating REGULAR strength training sessions into your training program will not only delay these changes from occurring as your body begins to fatigue, but it will also strengthen the bone and joint structures to make them more resilient when your muscles do begin to show signs of fatigue. The pro’s know! More and more professional triathletes are making strength training a priority in their preparation for a successful and injuryfree race season. “Working out (strength training) is a big reason why I feel I am able to execute a strong marathon off the bike in Ironman. The additional core and full body strength allows me to maintain form in the latter stages of a race when other (athletes) seem to fall apart. I feel I am able to call on my core when I need it to get me to the finish line thanks to RU,” Beth Gerdes, Pro Triathlete. But don’t just take it from us, or the pros in our field. Research in the last several years has begun to dig deeper into the benefits of supplementing endurance training with concurrent strength training workouts. In addition to the long-supported benefits of strength training for athletes in non-endurance based activity
Elements
(increased work capacity, lean body mass and bone density), concurrent training is finally gaining the support many have only been able to anecdotally support. In a systematic review article, Linda Yamamoto of the University of Connecticut found evidence that strength training improves performance and running economy in endurance athletes. Of course, this is the part where we’ll get a bit suggestive and offer some guidelines on how to maximize your gym time to make sure the type of lifting you do translates best to your triathlon success. Strength training programs worth considering for a triathlete should:
to include in your
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Strenght Training Program
1. Keep a large % of the strength exercise looking like triathlon. While you may spend a chunk of time in the saddle for a triathlon, much of the exercises typically done seated on gym equipment don’t translate well to the bike, or the run or swim for that matter. Core strength is key for all three components of triathlon, so doing exercises that incorporate whole body movements that engage the core muscle groups are ideal. Specific strengthening for the legs should include upright squats, lunges, single leg activities, step ups, and progress to jumping and bounding exercises. Doing shoulder strengthening exercises in a standing or even a slightly forward-bent position is a great way to mimic the demands of long swim sessions. 2. Work the body in all three planes of motion. The body naturally moves in all three planes of motion in EVERY sport, and we throw three sports into one! While a quick glance may draw our focus to only one of those planes as we transition through the swim/bike/run, forward, lateral and rotational movements are absolutely present in triathlon and should therefore be a component of your strength program. Make sure the exercises highlighted above are done in all three planes of motion to strengthen the muscles and stabilize the joints for the multidirectional challenges of triathlon. 3. Consider the timing of implementing certain exercises with regard to a race schedule. If you are training for a specific race and are hoping to set a PR or just perform well at that race, certain strength exercises should be reserved for several weeks prior to the race as opposed to doing them in the days immediately preceding the race. Continuing a strength-training program during race prep is certainly recommended, but exercises that challenge a group of muscles
eccentrically have a higher likelihood of causing minor muscle damage and require a longer recovery period. Timed appropriately (read far in advance of a competition), that damage can be of great benefit as it gives the body the ability to respond and overcome the stress of the higher exertional load. Performed too closely to an important race, however, the body does not have enough time to recover and heal the injury and can compromise muscle recruitment and efficiency and make for a disappointing race result. 4. Have a cardiovascular component to the workout. Triathlon is dynamic and requires all the muscles and tendons to work in conjunction with the heart and lungs. We encourage your strength program to challenge both the neuromuscular system as well as the cardiovascular and respiratory systems. Simply put – a circuit-type strength workout is ideally structured for triathlon because of the cardio component of completing exercises sequentially with minimal rest between. As we head into winter, many of us are entering the off-season for our training and there’s no better time to try something new than when you’re not preparing for a race! If you’ve never given strength training a solid effort, or if you’ve fallen off the lifting
routine and need to get back to it, now is the right time. We recommend a training program that gets you in the gym at least two days a week. Start out with body-weight resistance if you’ve never tried lifting weights before and increase gradually. Options in San Diego abound for boot camps and other circuit-style workout gyms, but we’d love to have you join our strength training classes at RU! Led and supervised by experienced trainers and athletes, our functional and tri-specific classes are designed with you in mind to help bring your race to the next level. Check our website or call for our latest promotion on discounts on any 60- or 90-minute massage, or an 8-session package of personal training sessions at any of our four San Diego locations. Sessions may be purchased and scheduled in person or over the phone, or through our online scheduler at mindbodyonline.com. We also offer comprehensive multisport coaching and are offering 50% off the first month of coaching with a three month minimum commitment. Contact bryan@rehabunited.com for coaching information.
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TCSD MEMBER PROFILE, cont. My equipment: Wetsuit: Xterra Vortex Pro Bike: QR Lucero 2012 Running Shoe: Hoka One Stinsons Equipment wish list: QR PR6, Rear Disc, and AquaSphere Phantom Wetsuit. Best advice: Stay relaxed while racing, focus on what you’re doing, and have fun.
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fo r
Yo u push p us h yo u r s e ellf, Pluss fo Pl orr Nu Nuu N Nuun uun un n fu uels els yo el ou u fa ste r. r. RUNNER’S HIGH, continued make the endorphins flow. At the end of a hard run he often closed his eyes for a few moments to let his self-induced drugged mind take him somewhere else. His runner’s high. That must have been how he went back in time. This was his best chance to return to his normal life. He picked up his windbreaker and started to leave. “You’re not going to stay around to get on the news?” Ken Rogers asked. Sam shook his head. “You gotta know when to walk away and when to run. Maybe I’ll see you around sometime.” With that he began jogging down the path slowly picking up his momentum until he was panting at his maximum pace. He concentrated on the good things in his modern life, the blessings that made it all worthwhile. When he could run no longer, he slowed to a walk, closed his eyes, and let his mind take him on a trip for a minute or two. “Hey, are you all right, buddy?” a woman asked. “You’re walking on the jogging path with your eyes closed.” Startled from his reverie, Sam opened his eyes to find a young woman with tattoos, purple-streaked hair, an iPod connected to her headphones, and a color-coordinated running outfit. He looked around to see a dozen or more runners on the riverside path with the high, arching bridge in the distance.
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He smiled. “Yeah, I’m good.” That evening Sam told his father about his odd experiences. “I’m not sure why you think Coach Rogers stopped competing in college. He went to national championships a couple of times—check the trophy case at the U. Why don’t you ask him? You’re going to his retirement dinner tomorrow, aren’t you? “As for my cousin, Michelle—she’s retiring and moving back here. You haven’t seen her in many years, but she’s quite alive and will have Thanksgiving with us. I told you that a few days ago. You can ask her about the bridge accident. She said a young man named Sam rescued her, but he disappeared before she could thank him. She asked us to name you Sam in his honor because she had only daughters. Didn’t we ever tell you that?” “No, you didn’t.” “And they named the new bridge ‘Good Samaritan Bridge’ after the young fellow. Haven’t you ever seen the sign down there?” Sam shook his head. “Next time don’t let your imagination about the past run away with you.” ‘Or maybe I will,’ Sam thought. ‘It was the trip of a lifetime … or two.’
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