INSIDE THIS ISSUE
NOVEMBER 2016
Road Closure TCSD Events TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
NOVEMBER CLUB TRIATHLON Date/Location/Time: Saturday, November 5th Fiesta Island 6:10am set-up. 7am start Format: 700 meter swim, 20k bike & 4 mile run.
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Member Profile Weekly Workout Calendar Congratulations IM Finishers TCSD Conversation
4 5 6 7
Coach’s Corner New Members TCSD From the Archives
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TriNews
from the SLRR and transporting the material to El Corazon for storage, testing and processing. Phase I of the project started around October 10 and be completed by March 31. The second phase will include transporting any beach quality sand from El Corazon to city beaches. Phase II of the project will start around March 15 and be completed by May 29. Material that is classified as “beach San Luis Rey River Sediment Removal Project and Bike Trail Closure. quality” sand will be deposited on city beaches he Army Corps of Engineers (USACE) will soon begin a sediment removal project in under the Sand Compatibility and Opportunistic the San Luis Rey River (SLRR). The project Use Program (SCOUP) which allows compatible is needed to increase flow capacity in the sand to be placed when made available through river, and is the next step following vegetation development, grading projects, sediment basins mowing, to move the river closer to a 100-year or as other opportunities arise. Under this perflood level capacity. The project consists of mit, the sand can be deposited in either of two removing approximately 230,000 cubic yards of placement sites from Oceanside Boulevard to sediment material from the river, and was sched- Buccaneer Beach, or from Seagaze Drive to Pine uled to begin construction about October 10, Street. USACE also has another permit in place 2016. Sediment removal will take place in the for this project that allows sand to be deposited river from just west of Benet Road to east of between Tyson Street and Wisconsin Street, which currently has the greatest need and is a Foussat Road in Oceanside. The project will be split into two phases with priority location. continued on page 11 the first phase being the removal of sediment
E R U S O L ROAD C
Heads up regarding the San Luis Rey bike trail closures schedule.
T
30 YEARS OF EXPERIENCE SERVING OUR CYCLING COMMUNITY
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NOVEMBER 2016 2
911Law.com RLDuquette@911Law.com 3642 Ocean Ranch Boulevard Oceanside, CA 92056
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 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555
NOVEMBER TRIATHLON
TCSD BEGINNER RIDE
TRI 101
Sunday, November 6th 8:30am
Date and Time: TBD
The TCSD Real Beginners Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. 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 leaders and are promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
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? Get the answers to these questions and more at the monthly TCSD Tri 101! 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!
Option: 5K run after the ride. Bring your run gear if you plan to join. Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com
NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx
Contributing Writers: Richard Duquette, Dean Sprague, Rich Strauss of Endurancce Nation, and Craig Zelent
Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
Location: TBD Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
Saturday, November 5th 7:00am start 6:10am set up This month’s world famous TCSD Club Triathon will be held on San Diego’s Fiesta Island, followed by a festive awards ceremony and Dawn Copenhaver’s even more famous breakfast by 3T Cafe and Catering. The format for this event will be a 700 to 750 meter swim, followed by a 20k bike and 4 mile run.
Location: Fiesta Island (before the San Diego Youth Aquatic Center entrance) 1590 East Mission Bay Drive San Diego, CA 92109 map: http://tiny.cc/jls0ey Note: if raining day of or before this event may change format to a duathlon: Run. bike, run. Contact/Questions: TCSD Race director, Jim Johnson jameslj01@gmail.com
*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 KEVIN MILLER Nickname: Rev Kev (only by my kids) Member since: 2010
President
Mike Plumb
president@triclubsandiego.org
Vice President
Paula Munoz
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
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 TCSD Board Advisor
bod@triclubsandiego.org Stephen Banister
TCSD Mentors
advisor@triclubsandiego.org mentors@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Age Group: M 60-64 Status: Married. Occupation: Administrative Pastor Favorite local restaurant: The Red Door for Burgers, Hillcrest area. When not training, I enjoy: I enjoy: 8 grandchildren 7 years and under (and 2 more on the way). Before I became a triathlete, I was: A triathlete sleeping inside of an inactive administrator. Who or what inspired you to start triathlons? My buddy who had just finished a marathon said, “hey let's do a triathlon.” I said, “Sure, I guess I better learn how to swim.” My first triathlon: 2010 San Diego International Tri. I wanted to finish and not be last. I barely accomplished both. Pre and/or Post event ritual: Pre - Used to be Pumpkin pancakes, bacon and eggs - now Rox Bars and Ucan. Post is haul butt to work (Pastors tend to work Sunday mornings. Favorite Race/Tri event(s): Ironman Arizona / Chula Vista Challenge. I love to hate Superfrog 70.3 Favorite segment (swim, bike or run): Run - I love passing up swimmers and cyclists. continued on page 5
NOVEMBER 2016 4
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 Coordinator
Robin Schnug
robin.schnug@gmail.com
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
jameslj01@gmail.com
Social Director
Elizabeth Kenny
Sponsorship Director
Kat Gunsur
katg@triclubsandiego.org
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, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Carol Gasaway
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
(760) 214-0055
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT FALL/WINTER 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.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride 6:30 PM
•
Location: Moment Cycle Sport, Liberty Station.
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM First light ocean Swim
•
This year’s athletic goal: Win my age group at San Diego Tri Series, podium at Superfrog 70.3 and qualify for World’s, and win my first race. Most embarrassing or disastrous moment: Well, today I tried my Xterra Lava Pants in the 72 degree water at Spanish Landing, and they were so comfortable I forgot to take them off for the bike. I biked 30K in wetsuit pants. That is only exceeded by last year's training season for IMAZ where I was attacked by a sea lion in the Cove (it ripped open my wetsuit and scratched me up). While riding with a training buddy, he bashed into a police SUV on Silver Strand, and lastly a guy sent his two rottweilers after me while on a 12 mile trail run... lava pants on the bike seems mellow. Can’t race without: Rox Bars, UCAN and some form of wetsuit to get my butt out of the water. My equipment: Wetsuit: Xterra Bike: Scott Running Shoe: Altra
Thursday 6:00 AM Ocean Swim in Carlsbad
PR/Best race: 2nd at Superfrog, 2nd at Mission Bay Sprint. 2nd in the San Diego Tri Series.
Location: La Jolla Cove.
Equipment wish list: A faster swim, a race win, and to someday race with one of my grandkids. Best advice: You can do so much more than you think.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solona Beach
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
•
Location: Moment Cycle Sport, Liberty Station.
Favorite Thing(s) About TCSD: I love rooting for each other at races and the fun and food at aquathlon.
Sunday 8:00 AM Bike Workout, Group Ride
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT Ric Hockenhull
IM Maryland - October 1, 2016. Due to unsafe water conditions and course flooding, the swim at Maryland was cancelled and the bike course was modified to 100 miles. AG AG Rank OV Rank Swim Bike Run Finish F 40-44 82 1673 N/A 6:08 6:32 12:56
1,80 finishers. Transitions and seconds not included. 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.
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) 384-2867
IM World Championship - October AG AG Rank OV Rank Kevin Portmann M 30-34 41 200 Niels Vande Casteele M 30-34 50 257 Jeff Fieldhack M 45-49 18 292 Richard Sweet M 50-54 8 310 Tim Stutzer M 40-44 186 1101 Julie Dunkle F 50-54 19 1523 Kelly Ryan F 30-34 68 1547 Donn Ritchie M 65-69 5 1603 Wendy Atkins F 18-24 18 1655 Andy Sweet M 55-59 88 1859 Jeff Krebs M 55-59 90 1890 Joseph Huy M 45-49 260 2048 Dawn Prebula F 40-44 98 2077 Elaine Gower F 55-59 51 2176 Gino Cinco M 55-59 109 2193 Al Tarkington M 75-79 6 2205 2,2107 finishers. Transitions and seconds not included. IM Chattanooga - October 9, 2016 AG AG Rank OV Rank Jeff Johnson M 50-54 34 321 Christopher Happ M 35-39 173 1235 Pattie Keller F 55-59 14 1786 2,428 finishers. Transitions and seconds not included.
8, 2016 Swim 0:58 1:02 1:02 0:59 1:08 0:58 1:15 1:07 1:12 1:04 1:40 1:24 1:28 1:41 1:40 1:23
Bike 4:53 5:02 5:10 5:08 5:17 6:04 6:26 6:10 6:38 6:21 6:54 6:40 7:08 7:51 7:47 7:44
Run 3:36 3:28 3:25 3:30 4:26 4:40 4:04 4:34 4:18 5:32 4:36 6:14 6:10 6:28 6:56 7:27
Finish 9:33 9:40 9:44 9:46 11:02 11:53 11:56 12:08 12:16 13:09 13:27 14:44 15:01 16:25 16:41 16:49
Swim 1:08 1:12 1:12
Bike 5:46 6:15 6:52
Run 3:55 5:15 5:51
Finish 11:03 13:04 14:14
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. Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
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 inter-
Share your race report or adventure.
esting. Without content, this newsletter will end up being just ads, and that is no fun.
Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
NOVEMBER 2016 6
TCSD CONVERSATION WITH: By Craig Zelent
Richard Duquette
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I had the pleasure recently of talking to Richard Duquette, Bicycle attorney, triathlete and longtime sponsor, member and supporter of the Triathlon Club of San Diego. TCSD and our local community are both really lucky to have Richard on our team. Just as I did; I know you will enjoy getting to know Richard.
quette Richard and Kim Du
Craig: Did you play any sports when you were growing up? Richard: Thanks for having me Craig. Who was the most influential person in your life? Richard: The most influential person in my life was my grandfather, Thomas Woodhull. He was a city bus driver in Detroit, Michigan, for over 20 years. He was consistent, hardworking and a loyal husband, until he died of throat cancer. He impressed upon his grandkids to treat everyone equal and with respect. He exemplified
this on his bus route through the murder capital of the world, the inner city of Detroit, even during the 1968 riots. He was admired by his regular riders and the City of Detroit, where he ultimately received an award from the mayor of Detroit for great public service and no accidents. That was quite impressive to me, as he serviced many different people from all walks of life, and even drove in the snow. He’d bend the rules once in a while if it was the right thing to do, like stopping the bus between routes and giving his two grandkids a free ride home from grade school. He would also sort through (and replace) old coins found in the bus fare change machine, looking for old buffalo nickels, liberty dimes and Indian head pennies. We built a coin collection together. He also taught me to play baseball and took me to Detroit Tigers baseball games. He was a big sports fan. Most importantly, he bribed me with $500 to return from Kauai, Hawai,i to go to college, instead of living in the wild and surfing.
Who is your hero? Richard: That’s easy, my wife of 23 years Kim Duquette. I married up. She’s smarter than 99% of the lawyers out there, has common sense and is a big supporter. She’s also our law firm office
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
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.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
manager. She’s the best thing that’s happened to me; and she’s cute too!
Besides triathlon, where do you volunteer your time? Richard: I volunteer my time helping injured
Zoggs Goggles Zoggsusa.com
bicyclists and triathletes, including many TCSD members you never hear about due
Zoot Sports www.zootsports.com
more open space, parks, safe bicycle infrastructure (like bike lanes and paths), and access to public facilities. The emphasis of these discussions is improving community safety and healthy lifestyles. I’ve been empowered to do so because I was recently ballot elected as a member of the San Diego County Democratic Central Committee by over 13,000 votes in Assembly District 76 (Oceanside to Encinitas), in big part by those of you all who live and play here. Thanks for your vote!
What athletic accomplishments are you the proudest of? COACHING & FITNESS
Richard: Lately, it was finishing the Carson City, Nevada, 35/50-mile mountain bike race at altitude. It took me all day. We started at 5k elevation then rode 22 miles uphill (at times a 12% grade) off-road to 8,600 feet to the Tahoe rim trail overlooking Lake Tahoe and Markel Lake in one view. Then a short ride through a snow field and down single track trails through the forest onto fire roads for thirteen miles. I really earned the finishers “silver rail road spike”!
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com
PedPowerPerform Lab Bike fitting featuring Retül and geBioMized pressure mapping. Pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details. continued on page 11
NOVEMBER 2016 8
Road Above. Richard at Carson City Off the hing finis t, Righ Mountain Bike Race. . man Iron n 1989 Hawaiia
to confidentiality. I’ve been doing this for many years. Seeing me assisting TCSD members behind the scene, and being a long term sponsor, past TCSD president Jim McCann (deceased) gifted me a life membership to TCSD. He grew TCSD into what it is today. I admired Jim for his ability to include and recruit others and diplomatically silence meeting hecklers by cleverly inviting them to “chair that committee”. He was a cool guy, and I miss him. Lately, I have been spending about 16 hours or more a month in meetings and discussing with other local political leaders the subjects of
Previously it was a thrill to twice (1976 & 1989) ride Baja California to Cabo San Lucas from Tijuana on one trip, and Tecate the other. It took 12 days to ride (with panniers) over 1,100 miles. I camped in the desert under the stars and in some adventurous places, with a night in a motel in Mulege on the gulf side. People warned I’d be robbed, but it turned out to be a wonderful adventure. Of course, I’m also happy to have twice completed
nothing but the best from yourself, and that’s what this procedure is--the best!
At The Gordon Schanzlin New Vision Institute, our goal is to help you cross the finish line with more ease. That means you need to have your eyes on the prize with clarity and determination throughout your training, but especially on race day. We want to keep the gear minimal and fuss-free to help you perform better, which leaves no room for glasses or contacts! That’s where we come in.
We’re proud to be an ongoing Tri Club San Diego sponsor and offer a 20% discount on Contoura and other vision correction services to all TCSD members. Contact Gordon Schanzlin New Vision Institute today to schedule a free consultation or click here to learn more about Contoura™ Vision.
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To learn more or to schedule your consultation, call us at (858) 4556800.
Ironman races, Hawaii & New Zealand.
Name two memorable race day experiences? Richard: Back in the early 80s, I decided on a whim to race the Whiskey Creek Stage bicycle race in Mammoth, California. Day one (of three) was a time trial mountain climb from Bishop at 4,200 feet to Mammoth at 7,600 feet. I experimented in carrying only one water bottle and banana. I figured I had hydrated well enough the day before to do the 42-mile race. Luckily, I finished and completed the next two days. Lesson learned, watch the pros! The second memorable event was at the Hawaii Ironman finish line. By way of background, I had trained for a year, visualizing finishing and receiving the medal in honor of my grandfather who had died the year before of cancer. When I crossed the line, the
lovely female volunteer said with a smile, while looking a little concerned for me, “Can I get you anything?” Little did she know, I was so focused on the medal that I politely smiled and said in an endorphin trance, “Yes Ma’am, can I have my medal.” It’s amazing all the reasons people do Ironman races. Many times we never know their motivation. I think Wide World of Sports did a good job handpicking unique human interest stories each year during the show.
What are some of your favorite destination races? Richard: The “Beauty and the Beast” in St Croix, US Virgin Islands. It had a steep hill twice as long as the climb from the Wildflower bike transition area. They had a prime for the fastest hill climber. It was a beast for sure. Of course there’s also the continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued Hawaii Ironman race. Kona is lovely, and the smell of Plumeria blossoms are heavenly. But I also really like the festival or grassroots races like Wildflower. I did the Wildflower Long Course in 1989 and then the Sprint in 2016. Lots of mixing with people preand post-race. It’s just a fun event. I’m sad to see that the race venue recentally called it quites.
If you could waive a magic wand over the sport, what would you like to change? Richard: If I could wave my magic wand I’d like to see more local races like the Carlsbad Triathlon, which I do every year, along with the Oceanside one-mile pier swim. Reducing prices would be another wish. Local sprint races feed the longer ones.
Kitchens | Bathrooms | Room Additions Deck/Outdoor Living | Shower Water-Proofing Whole House Remodeling
Can you identify any legal advice you would give a triathlete or bicyclist? Richard: You need strong insurance coverage (500k Under/Uninsured motorist coverage with a two million umbrella UM/UIM limit policy) on your car, because it will likely cover you if hit on your bicycle. It’s a bit counter intuitive, but car insurance covers you on a bike. I see many badly injured bicyclists who are without a deep pocket to pay for damages beyond medical bills. This would include lost income, permanent disability, and a change in lifestyle. So, I did something about it and wrote specific articles on these subjects, which can be found on my blog www.911law.com. What I’m particularly proud of is that my blog self-help articles are now enhanced by podcast episodes that can be listened to when you’re getting ready for work, having coffee, or on a car ride. I have a specific podcast web page on my website or you can subscribe to my podcasts on iTunes. It’s called “Bicycling and the Law – 911law.com”. These self-help articles and podcast episodes help the “little guy” get a fair shake. I’m an advocate for the average citizen and my work defines me.
What are your future goals in sport? Richard: Well, I just turned 60 and want to stay consistent. As Bob Babbitt wisely pointed out, “Triathlon is the fountain of youth”. I agree with him 100%. Health is the key to a meaningful life. With it, you can contribute so much more to society. I want to help others who have an interest in triathlons and bicycling. One day I’d like to podium. I’ll probably have to wait until I’m in my 80s, as my age group competitors keep getting faster. I’ll most likely have to win by attrition! I’m also seeing a change in the sport of triathlon. In the 1980s, for instance, bladed spokes were big, now its carbon wheels and bikes. In the old days, the bike gear shifters were on the downtube, now they are on the ends of your handlebars. We’ve gone from chewy Power Bars, to gels like Gu and Cliff natural squeezes. I’m looking forward to what the future has in store!
NOVEMBER 2016 10
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Richard with friend an d rival Charles Howell at the 2016 Carlsbad Triathlon.
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Richard, you have made a huge difference in the lives of not only your clients, but also people you have never even met. I think it is terrific the work you have done in the fight for more open space and improved bike infrastructure. Thank you for all you have done. We are lucky to have you as our advocate. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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
ROAD CLOSURE, continued Due to the amount of material to be removed, there will be heavy construction equipment and dump trucks running continuously for 10 hours a day, 6 days a week, and the San Luis Rey Bike Trail will be completely closed during Phase I of the project (approximately October 10 - March 31) from Foussat Road to Douglas Drive. USACE requires a closure for safety purposes, due to the amount of heavy equipment and truck traffic on the levee and the potential for considerable pavement damage. The contractor will be responsible to restore the bike trail to its pre-
construction condition when the project is completed. A bike detour will be set up during this closure. Trail users traveling westbound will initially encounter the closure/detour starting at Douglas Drive. The detour will direct traffic south on Douglas Drive, west on Pala Road, south on Los Arbolitos Boulevard, south on Fireside Street, west on Mission Avenue and then north on Foussat Road where the trail can be accessed again. Updates to the public will be made periodically as the project progresses.
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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. 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.
www.nuun.com Chris at chrisw@nuun.com Twitter: @NuunSoCal and @nuunhydration continued on page 12
To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
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COACH’S CORNER:
By Rich Strauss of Endurancce Nation. Edited by Dean Sprgue
CONQUERING THAT CLIMB
“I’m not a climber”. There are many myths and a lot of misinformation swirling around the triathlon interwebs about the topic of how to get up, and down, a hill more quickly. The purpose of this three part series then is to get your mind right and give you the skills and perspective, to get up and down a hill more quickly. Let’s begin by going up the hill and teaching you what’s really going on, but let’s frame that conversation first: There is no magic “he’s a good climber” pixie dust. There are only optimal and sub-optimal physics. Getting up a hill more quickly is simple physics, specifically: n
Power per unit of body mass, or… n Watts per kilo (w/kg), or… n The power applied to the rear wheel by the rider divided by the weight of the bike/rider system.
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So, to become a “better” climber: n
Become more fit = increase the watts you apply to the rear wheel, or… n Become lighter = less weight to push up the hill at the same or more power, or… n BOTH!! That’s it! There is no magic climber pixie dust that enables your skinny friend or your strong friend get up the hill faster than you. Their physics equation — the watts per kilo of their bike/rider system — is simply better than yours.
LETS TALK.... GEARING What the gears on your bike will and won’t do for your ability to get up that hill more quickly. “If I change the gearing on my bike I’ll get up the hill faster.” This is not necessarily true. Think of your body and the muscles in your legs as the engine of a car. The gearing on your bike is the transmission that connects that engine to the rear wheel.
Work is performed by the engine, is applied through the transmission (gears), and is measured at the rear wheel as watts. Watts are what turns the wheel of the bike and propel the bike/rider system up the hill, at a speed that’s determined via the watts per kilo of body weight. As a cyclist, think of watts as a function of:
“harder” is experienced as increased pressure on the soles of your feet as you pedal the bike. Likewise, if we keep power constant and increase cadence, we accomplish these watts by pushing less hard on the pedals with each pedal stroke. This “less hard” or “easier” is experienced as decreased pressure on the soles of your feet.
n
There are two important considerations to be aware of in these scenarios:
Force: how hard you push down on the pedals, and… n Cadence: how often you apply this force to the pedals. If Timmy and Tommy are riding side by side at the same watts, but Timmy is riding at 60rpms while Tommy turns the pedals at 100 rpms, Timmy is pressing harder on the pedals with each pedal stroke. Note that while they are both performing the same work (watts) and are going up the hill at identical speeds (oh, Timmy and Tommy are identical twins with the same weight), how they experience/feel their equal work
There are No Free Watts: While lower cadence may feel harder and high cadence may feel easier, if the watts of each effort are identical then your body is performing the same work load. Likewise, if your cadence is higher or lower and you find yourself going up the hill faster it’s important to realize that changing the gearing on your bike didn’t magically add watts to you or your bike. The only way you increase your ability to output more watts is to become more fit. But what has changed is your experience of these watts, as a change in pedal pressure and associated cadence.
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CHAINRING/
loads is likely very different, due to their different cadences. Let’s now discuss how cadence is related to watts and how this creates some unique conditions when climbing a hill. Recall that watts is a function of cadence and how hard you press down on each pedal stroke. So if we keep power constant and decrease cadence (for example, staying in a big gear or running out of gears on a hill) we accomplish these watts by pushing harder with each pedal stroke. This
So a gearing change doesn’t make you faster, it simply changes how you experience the watts you produce. The Dog on a Leash Effect. So given a choice between high and low cadence, which is better? I’d like to make you aware of what I call the Dog on a Leash Effect — as cadence decreases, at the bottom of a hill, for example, our natural
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tendency is to push harder against this increased resistance, much like a dog pulls against a leash, resulting in a spike in our power. It is very, very difficult for most riders to avoid this “push harder” phenomenon, and it’s even more dangerous if it’s applied across the length of the entire hill because your bike is over-geared for the course. And it’s even more difficult when everyone else around you in a race is doing the same thing, spiking their power at the bottom of hills. So being focused on maintaining a higher cadence, especially at the bottom of climbs, is a good technique to avoid this nearly inevitable power spike as the Dog on a Leash Effect begins to express itself. Finally, higher cadence cycling on hills is generally easier on the muscles of your legs, saving them for the run. But of these two scenarios, avoiding the power spike and easier on your legs, the former is more important to keep in mind. In my experience, if you’re climbing up a hill at low cadence you’re nearly guaranteed to be throwing out much higher wattage than you should.
RECOMMENDATIONS My advice below assumes you will ride and race on a variety of terrain and so what gearing that will work well for you in a variety of training and racing situations. Also taking into account of the desire to run well off the bike. n
Advanced/Strong Cyclist:
10 and 11-Speed Gearing Systems: Front Chainring: 53/39 “standard” Rear Cassette: 27-11 for hilly courses, 23 or 2511 for other/flat courses. n
Intermediate/Advanced Cyclist:
10 and 11-Speed Gearing Systems: Front Chainring: 52/36 mid-compact Rear Cassette: 28-11 for most courses, 23 or 25-11 for flatter courses. n
Beginner Cyclist/Hilly Course:
10 and 11-Speed Gearing Systems: Front Chainring: 50/34 compact Rear Cassette: 28-11 for most courses, consider a 30 or 32t rear cassette for extremely hilly courses.
After reading this I highly recommend running out to your bike and identifying what gearing you have on your bike. I’ve seen far, far too many extremely poor gearing choices in my time observing triathlon races and it’s clear that many triathletes simply don’t know their gearing or how to change it. Changing your cassette is as easy as turning a bolt. Check this online speed vs cadence chart, http://www.bikecalc.com/speed_at_cadence. It will help you choose optimal gearing.
HILL vs CLIMB Many triathletes feel a lot of trepidation around the challenge of riding hills, usually because they don’t know and haven’t experienced the difference between a hill and a climb: Hill: You approach a rise in the road and maybe you can see the top. Yep, that’s a hill, it will be over relatively quickly, I just need to manage my effort and get up is sensibly.
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Climb: Ok, I’m going to be going up this thing a while. I’m just going to sit up, manage my effort, and keep going up until it starts to go down. Ain’t no big thing.
DECREASED RATE OF PERCIEVED EXERTION (RPE) Most cyclists find it mentally easier, or not as difficult, to do the same or more work up a hill vs that same work performed on flat ground. The net is that most athletes find they can push themselves very, very hard up a hill, at a decreased mental cost, to that same effort done on the flats. This creates two dynamics for training and racing that you should be aware of and can leverage to your benefit: Train in Hills, a lot: You will generally find yourself doing much more, harder work, at a reduced mental cost, when training on a hilly course vs on the flats. Increased fitness is simply the functional expression of your ability to perform more work, to ride the bike faster and/or longer. The more work you perform, the more fit you become. If you can perform more work on a hill vs on a flat, then, all things being equal, riding hills will usually make you more fit than riding on the flats for the same time spent. In addition, gravity doesn’t lie and when you climb, your time up the hill is a function of both your fitness and your weight. And so riding hills also provides a venue to help you stay on target for both your fitness and body composition goals. Be aware of the difficulty of managing your effort effectively when racing a hilly course: this reduced RPE is a double edge sword -while great for training, it can be dangerous on race day if you’re not aware of it. Because it’s usually mentally easier to do hard work on a hill, many athletes ride hills in races much harder than they continued on page 17
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COACH’S CORNER, continued should, simply because it can be difficult to know just how hard you’re actually working on a hill. And everyone else around you is experiencing this same RPE vs Work disconnect, so it’s easy to get caught up and hammer up every hill… because everyone else is doing it!
especially as race distance increases. The longer the event, the more success is a function of race execution skills vs fitness. And so you want to seek out race venues that increase the likelihood of your competition making mistakes… and hilly courses certainly fit this description!
But if you are aware of this effect and are a disciplined rider, racing hilly courses can provide you with a significant advantage,
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TCSD FROM THE ARCHIVES
club in We all know that TCSD is the best triathlon ed in blish esta , the world. Not so many know that We US. 1982, it is also the oldest club in the way-back thought we might take a trip in the doing 25 machine to see what club members were years ago…. sed to Club President Gurujan Dourson was plea viewing announce the club’s first annualth Kona in a held and 7 party. The event on December ry! ewe robr unique setting for the time: a mic
NOVEMBER 2016 18
house Members gathered at the Pacific Beach Brew byNew la Pau and to watch Mark Allen (8:18:32.3) Fraser (9:07:52.2) take top honours. ent to Club membership cost $30 per year (equival members $52.20 in 2015, for an additional $2.20, medical 00 $5,0 had the option to purchase a liability : insurance policy!) Membership provided USAT), a insurance, membership with Tri-Fed (now coached racing singlet, discounts, monthly racing, sticker. per workouts, the newsletter, and a bum the club’s Henry Chan (the newsletter editor) won Slidders, racing championship, followed by Dave and Linda Philips. ure of The President’s Message emphasized a feat gave a the club that echoes still today. Dourson made heart-felt thank you to all the volunteers who very so ains rem the club’s year so enjoyable. That time s true today: thank you to everyone who take great. Go out of their busy routine to make TCSD TriClub!
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Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 RETURN SERVICE REQUESTED