INSIDE THIS ISSUE
NOVEMBER 2017
Beginners Guide Trainers 1 TCSD Contacts 3 Board Members 4 Member Profile 4
Weekly Workout Calendar New Members You’re an Ironman TCSD Conversation
TRIATHLON CLUB OF SAN DIEGO
have evolved over the years… BAskikeanytrainers long-time rider to recall their first indoor training experience and it probably sounds like a B-grade horror movie; you’d hop on your stationary torture machine and slave away in agony in an
NOVEMBER TCSD EVENTS NOVEMBER CLUB TRIATHLON Date: Saturday, November 4th Check-in: 6am Race start: 7am Location: Fiesta Island, New start location; just inside of island entry. 750 meter bay swim, 20k bike then 5k run.
Refer to the Club’s website for complete activity listings and information.
5 5 6 7
Winter and Wetsuits Coach’s Corner
17 20
News trainers do and which one is right for you can get overwhelming. In response, here’s our beginner’s guide to answer all of your indoor bike trainer questions when searching for your next indoor trainer.
A Beginner’s Guide to Indoor Bike Trainers
Types of Bike Trainers
Indoor Bike Trainers are created with a few different types of resistance. Each type has it’s own particular benefits, and it depends on the needs of the rider.
aptly-named “pain room.” On your indoor trainer, no one can hear you scream… But thanks to the ingenuity of some cycling engineers, indoor bike training has advanced considerably in the last few years. It’s a faster, happier, indoor training world full of new acronymic descriptors: AR (augmented resistance), VR (virtual reality), and PM (performance metrics). We’ve built tools to immerse ourselves in virtual utopias (Zwift) and simulate the ascents and descents of downloaded routes. We’ve gotten better at tracking our training data by incorporating pinpoint accurate sensors in nearly every gear and chain. It’s the second coming of the indoor cyclist.
How Do You Choose the Right Trainer? But with so many options, understanding what
Fluid
As the name describes, fluid trainers use a hydraulic substance to modulate resistance. Pedal faster, and the fluid and internal flat blades will increase the resistance. Something to Consider: While fluid-style trainers are some of the more realistic trainers, some riders have reported overheating or leaking if pushed too hard. Many newer models have gotten better about this issue, but consider this factor if you want a trainer to last you for a long time.
Wind In wind bike trainers, your resistance is determined by how hard you pedal the fan from your bike’s back wheel. Something to Consider: Wind-based trainers are generally a cheaper option, but there’s a lot of drawbacks. They’re noisy, have little resistance customization, and, if you pedal hard enough, continued on page 18
NOVEMBER 2017 2
NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at 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 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Terry Laughlin, Craig Zelent w/Diane Ridgway
TRICLUB ESSENTIALS
TCSD BEGINNER RIDE
TRI 101
TBD
Sunday, November 26th 8:00am
TBD
Everything you need to know about the Triathlon Club of San Diego. All are welcome! Whether you’re a new member, or just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as free races each month, chip timing, group workouts, open-water swims, track workouts, aquathons at the beach, deep discounts with club sponsors, monthly meetings with world-champion athletes, social events, Ironman training, friendships, free food, awesome raffles, and more! Refreshments will be provided.
Beginner Bike Ride is a 9.66 mile route in Fairbanks Ranch/ Carmel Mountain and the 56 bike path. The route has a total ascent of 727.06 ft and has a maximum elevation of 552.33 ft. Nobody gets left behind. If you are not a beginner still come out to join us, we can always use help and company. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Optional 5K run after the ride. Bring your run gear if you plan to join. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Option: 5K run after the ride. Bring your run gear if you plan to join.
Get the year started off right and 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!
Location: TBD Contact/Questions: Deborah Jones deborah.jonessd@gmail.com
Schedule of Events: 8:00am Bike Q&A and safety talk 8:30am Wheels Roll
Location: TBD Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
Meet up Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
*ALWAYS REFER TO THE TRI CLUB’S WEBSITE, SOCIAL MEDAL 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 KASEY BURCHAM Member since: July 2017
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
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
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Status: Married.
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Occupation: Bookkeeper/Tax Prep.
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Favorite local restaurant: Blue Water, San Diego (but soon to be in Carlsbad Village too.)
Race Director, Duathlon
Jay Weber
Expo Coordinator
Age Group: Masters Athena 45-50
When not training, I enjoy: I always need to be training for something. Before I became a triathlete, I was: A marathon runner until my knee collapased. Who or what inspired you to start triathlons? Mue Shaw inspired me a, and I wanted to see what I am really capable of doing. My first triathlon: 2017 San Diego International Tri. Pre and/or Post event ritual: Post race g; Gluten free pizza with a rum and coke. Favorite Race/Tri event(s): So far all of them. Favorite segment (swim, bike or run): Bike and run continued on page 5
NOVEMBER 2017 4
(760) 214-0055
Race Director, Triathlon Social Director
Elizabeth Kenny
Social Media Director
Jennifer Potter
Sponsorship Director
Tina Valle
sponsorship@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
Mark Alfaro Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Judi Carbary
events@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. •
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Open Water Swim
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: Tamarack Beach.
•
Location: Glorietta Bay, 1975 Strand Way, Coronado. •
Location: 800 Nautilus St., La Jolla.
•
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
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Track Workout at UCSD, Coached session 9730 Hopkins Drive.
•
Location: Triton Track and Field Stadium (UCSD)
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
7:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 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.
5:30 PM
Open Water Swim Workout
6:00 PM
BOWS Swim Workout (Beginners’ Open Water Swim)
•
Location: Ventura Cove (every other week until June) •
Location: Bonita Cove, Mission Bay.
Friday 6:30 AM First light ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
* Refer to the Club’s website/calendar for additional workouts and latest information.
Can’t race without: My lucky running hat. Most embarrassing or disastrous moment: Wardrobe malfunction during T1.
Equipment wish list: Cadence meter for the bike and a bento box. Best advice: Aim high and find a great group of people to train with.
Tuesday 6:00 AM Pannikin Bike Ride
Next season’s athletic goal: To finish my first half ironman (CA 70.3).
My equipment: Wetsuit: Xterra Bike(s): Diamond Back Running Shoe(s): Brooks
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
PR/Best race: 2nd place, Rock the Bay, PR 1:42.
Favorite Thing(s) About TCSD: So friendly and always open to giving advise and so positive.
WELCOME NEW TCSD MEMBERS Shermana Antao Tim Becker Laurens Bouckaert Bryan Boyle Dena Brown Dana Corona Emma Corona Angela Garritson-Gerardi Hillary Gish Annika Jarvinen Mark Kendrick Ralph Nevchas Annapurna Parsel Sibylla Pawlowski Drew Renick Valerie Root Lauri Tuipala Amanda Winburn Ankist Zadeyan
WWW.TRICLUBSANDIEGO.ORG
5
CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
IM World Championships - October 14, AG AG Rank OV Rank Travis Rose M 30-34 47 234 Jeff Fieldhack M 45-49 56 521 Andrew Shore M 35-39 147 699 Susanne Davis F 45-49 18 1089 Julie Dunkle F 50-54 11 1302 Al Torre M 55-59 70 1598 Donn Ritchie M 65-69 19 1868 Al Tarkington M 75-79 6 2212 2,232 finishers. Transitions and seconds not included.
2017 Swim 1:00 1:02 0:52 1:00 0:58 1:14 1:09 1:23
Bike 4:59 5:22 5:16 5:59 5:49 5:49 6:23 7:42
Run 3:33 3:43 4:14 3:59 4:34 5:06 5:47 7:18
Finish 9:42 10:15 10:32 11:06 11:29 12:21 13:36 16:42
Swim 0:52 1:12
Bike 4:56 6:30
Run 3:16 4:13
Finish 9:14 12:13
The Great Floridian, Cleremont, FL - October 21, 2017 AG AG Rank OV Rank Swim Bike Run M 50-54 2 7 1:11 6:27 4:26
Finish 12:14
IM Louisville, September 15, 2017 AG AG Rank OV Rank Niels Vande Casteele M 30-34 3 34 Tami Threet F 45-49 29 790 2,272 finishers. Transitions and seconds not included..
Dean Sprague
96 starters/69 finishers. Transitions and seconds not included. Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
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.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
Join the Club - Join the Fun!
APPAREL & EQUIPMENT
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program,
http://tiny.cc/k07o2w
Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove
www.TriClubSanDiego.org
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
NOVEMBER 2017 6
Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club,
TCSD CONVERSATION WITH: By Craig Zelent
Diane Ridgway
“
I had the pleasure recently of talking triathlon with TCSD member Diane Ridgway. Diane has accomplished a lot in her endurance career from ultramarathons to Ironman. Diane recently won her age group at Ironman Wisconsin and is already qualified to race Ironman Hawaii in 2018. I know you will enjoy gety Triathlon. ting to know Diane. Diane at Mission Ba
”
SPONSORS OF TCSD
Castelli Discount: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Craig: What sports did participate in before triathlon? Diane: It all started… I admit it, I was a con-
When and how did your endurance career get off the ground? Diane: I didn’t really get back into sports or run-
firmed tomboy who constantly berated the fact that I was born too early—before they let girls play everything. So, I participated in lots of park softball, basketball, volleyball and anything else I could get into. Constant motion was my middle name. Finally, in high school, I was allowed in sports. I went to school at the International School Bangkok in Bangkok, Thailand, where my father was stationed with the Navy for three years. There I lettered in volleyball, basketball and most importantly track. I ran all the distances (we only went up to the 800) and even ran hurdles once as no one else would. My coach would ask us to run a mile warm-up, and I would complain bitterly that I was a sprinter. Years later when I was doing ultras I used to wish he could see me then.
ning at all until a couple of months before my 30th birthday. Working and raising two boys was my focus until then. That is when Don and I got married, and I had someone to help me. He was a Navy SEAL so being in shape was his daily routine. I decided I would like to try running (as I couldn’t describe my body as baby fat any longer) and that running was something I could do early in the morning without taking time away from my family. So early morning runs became the routine, and other days I could run on my work lunch hour at a doctor’s office in Coronado.
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Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC. continued on page 8
What were some of the first races you did? Diane: It took entering a race to decide I really liked running. I did the Coronado Bridge 10K run in 1979 when it went from Coronado over the bridge and ended at Chuey’s restaurant in continued on page 8
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SPONSORS OF TCSD
Xterra Wetsuits www.xterrawetsuits.com www.xterrawetsuits.com/collections/tcsd Discount: use C-TCSD
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com continued on page 11
NOVEMBER 2017 8
CONVERSATION, continued Chicano Park. I had only run three miles until and support continues and expanded under the then. At the three mile mark every step after Ironman umbrella. This is a credit to the origiwas “now this is the furthest I have ever run”. nal race director/participant Navy SEAL Moki 60 glorious minutes. The same year I did a few Martin. other 10Ks and such and podiumed almost A couple of weeks later I did the Chuck’s every time. And a race junkie was born. Steakhouse Tri on Fiesta Island, which at that Advance to September of 1980 when the time was in the format of run, bike, swim. I SEALs allowed some women to do the really hated that and everyone and their brothSuperfrog, a half Ironman they created to get er passed me on the swim. That particular race SEALs ready for the Ironman in Hawaii. I had had Jeff and Scott Tinley first and second. So, never done a triathlon, but I had now been run- I feel a part of triathlon’s early beginnings in ning for a year and a half and thought “Hey I San Diego. know how to swim and bike why not try one?” A few months later we moved to Panama after It was a new adventure that went well, and I five months in the Monterey Bay area where finished and definitely decided it was fun Don attended Spanish language school. I got to (except for that swimming part). attend also and used the rest of my time runThe run is by far ning. What a great area to run in! I have my favorite part. never since run in Repeated the such a beautiful Superfrog in area. I did my first 1981 with marathon that year, K a t h l e e n the Salinas Valley McCartney who Marathon, which went on to Sally Edwards of early Ironman fame. Ironman fame won. I Little glitch that came in second with a year when the 3:03 and enjoyed a water temp huge banana split dropped to 52 after. I had now been and wetsuits running for three were not years. allowed. I got a Panama was another severe case of great experience. I h y p o t h e r m i a Mt. Kilima joined the Isthmus njaro - son Burt, Diane, son George from L-R. Roadrunners, a local and had to be dragged to the SEAL team showers to spend 45 running team, and we minutes thawing and unlocking my jaw. My sup- put on quite a few runs and the first ever port crew, Don, took me back to the transition. triathlon with my urging. We swam in an inlet There I got on my bike and managed to actually off the Panama Canal with the water so dark you catch up and pass some people and then pass couldn’t see anything including your hands, more on the run. Of the 52 entries, 37 had some biked nearby and then a dirt road run. We had degree of hypothermia. Wetsuits were allowed people come from as far away as Columbia for the following year. As a side note, we heard the Primer Triatlon de Panama. Trophies were that they had created a Diane Ridgway Guts and very expensive so I took some of mine and Glory Award. It was awarded each race to the replaced the women runners with men and took racer who overcame the worst obstacle and still off the plaques and presented them. It was very finished. I was very proud to be as tough as well received as people loved trophies. some of our nation’s best at triathlon. That parI competed in the Marathon of the Americas ticular award no longer exists. I am so pleased for the two years we were there. It was run on that the Superfrog’s tremendous military flavor the Atlantic side and started at
3:30am due to the heat. It was totally, I mean totally dark. Don rode his bike with a headlamp to show us the course. You could see all the crabs scuttle out of the way and everyone jumped when a stick was spotted thinking it was a snake. We moved to Virginia Beach for a couple of years after that and then to Honolulu for seven years. I kept doing running races and a rare triathlon. Getting to Hawaii in 1984 really stoked the triathlon juices though and everyone, of course, knew the Ironman. I hoped to do it someday but wasn’t sure I could swim that far. The day after I qualified for my first Kona in 1989
Granddaughte
r, Diane, chee ring on Dian e at IM Wisco nsin. (which was only six weeks before the race) I went down to the ocean to swim two miles to be sure I could do it in the cut-off time. I was just finishing the bike portion when Mark Allen and Dave Scott were ending their run on the Queen K at the top of Pay and Save hill. That was inspiring but I just wanted them and all the media trucks out of the way so I could finish the biking. I successfully completed the race on minimal training and decided I definitely wanted to do it again someday when I had trained for it. That didn’t happen until 1991 when I placed third after exiting the water in 30th. Swimming is still my weak part.
What advice would you share with someone who is sitting on the fence and has not jumped into endurance sports but wants to? Diane: After a half marathon trail run in Colorado I had a guy point to my t-shirt and say “I would like to do that someday but I don’t think I can.” I was wearing a Leadville 100 shirt, which for those of you who don’t know, is a 100-mile trail run around the mountains outside of Leadville, Colorado. I told him, “Well that is your first problem. Don’t say I am not sure I can do that. You can.” Positive thinking is the most necessary aspect of endurance events, whether short or long. He said that he worked full time and I said so did I. I agreed to meet with him and talk and he ran the continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued race successfully the next year and the next, and the next… The thing is, we are all busy, but if you really want something you can find time. And it is never too late to start. Remember I had never run until I was 30. I would love to see more women in older age groups especially. During the time we lived in Colorado (we moved here two years ago) I was doing ultras and Ironman. I used to run 18 miles to work one day a week and had to leave my house at 3:30 am to accomplish that. But I needed the mileage and it was a way to get it aside from using time I could be spending with my family.
How have you involved your children and grandchildren in your sporting life? Diane: Throughout my athletic career I have kept my family first and arranged training around their sched- Children for 5K. Max & Noah from front. Diane w/son Burt.
NOVEMBER 2017 10
ule. Sometimes I drove them to this or that practice and ran while they were practicing or had them ride their bike along me running. They needed little encouragement in sports and were playing soccer when they were five and six. That’s the norm now, but it wasn’t 40 years ago when soccer was in its infancy here. They participated in all the team sports and decided running was fun also especially when they began winning the under 12 division. Then came the 13-19 year age group and they lost interest as they could not be competitive with a 19-year -old. As adults they have occasionally still participated in runs, and I finally got to do the Escape from
Alcatraz Triathlon with my oldest son, Burt. That was really a thrill, though I didn’t see him again from the time we jumped off the boat until the end of the race. We get together in other pursuits as well. A thrill of a lifetime came this last June when my sons Burt, George and I summited Kilimanjaro together despite all the altitude sickness that we encountered. Kids and grandkids have come to Kona to cheer over the years of competing there and the one who is not there is always tracking on the computer and calling to report when I should be at a certain spot as it is easier to track someone when you are not there. Now in San Diego my two grandsons have both turned into runners. My oldest is competing in cross country for San Dieguito Academy. We have two years in a row done the Children for Children 5K. Three generations in the race! I am still looking for a triathlon we can do as a team. A team event Diane with Kona. is another way to get started and get your family involved. Don and I have done duathlons where he biked and I ran, for instance.
What athletic accomplishments are you most proud of? Diane: What am I most proud of? Really and truly, what I am most proud of is that I am still doing this bike at Diane on the athletic business and enjoying it and so is my family. My mother would say,” Aren’t you getting a little old for that now?” but my boys say, “Oh boy we’re going to Hawaii again.” And my husband says, “That sounds like a fun race.”
What have been some of the most challenging races you have done?
Diane: Most challenging: to me this can have two connotations, really difficult, and those that aren’t the hardest physically but there are contributing factors that make it more difficult mentally. A couple of years that I did Kona I was also doing 100 mile trail races. I had Bob Bell ask one year which was harder. Well, a 100mile trail run is harder than the Ironman for two reasons. It takes a lot longer and it is all running. It is, however, easier to train for as it is only one discipline. On the physical note, the Hardrock 100 in Colorado in the San Juan Mountains would have to be the hardest. 100.5 actual miles, 33,050 feet of climbing, average elevation over 11,000 feet and you go over 13 passes between 12,000-13,000 feet and one 14er. River crossings, scree fields, boulder fields, sometimes snow fields and often hours without seeing anyone and just trying to find the trail markers. You have 48 hours to complete it. The race directors describe it as ”a graduate level challenge designed to provide extreme challenges in altitude, steepness and remoteness.” It is run in a circle, clockwise one year and the reverse the next. I have done it each way. The first year I took along a camera and kept telling myself it was an adventure run (I didn’t know how truthful that was!) At that time only 39% finished . IM Wisconsin within 48 hours. It took 42 hours running through most of two nights and included falling asleep while running and hallucinating comic book covers in the bushes. Superheroes of course! But it is the most beautiful run I have ever done; wildflowers, old mining claims to say nothing of the mountains. Mentally, Kona 2014. My knee gave out at the
SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details.
NUTRITION
www.nuun.com Chris at chrisw@nuun.com Twitter: @NuunSoCal and @nuunhydration
continued on page 13
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CONVERSATION, continued energy lab, and I had to walk/run the rest of the way. I was recovering from a bad bike crash in January of that year and had not been able to get in the amount of training necessary. But, I started—so needed to finish.
What have been some of your favorite destination races? Diane: Favorite destination races are usually because of the other opportunities around the venue. Don and I joke that we find a place we would really like to visit and surely there must be a race near there. That’s taken us to Ironman France, where after the race we hopped on the train with only a backpack each and spent five days in Italy in the Cinque Terre region. Ironman New Zealand, where we toured the South Island and bungy jumped before the race, and Powerman Zofingen, where we got a train pass and traveled around Switzerland and into France for hiking and wine and cheese tasting after the race. Mt. Tremblant for the 70.3 championships was another wonderful area to tour.
A couple of years ago you crashed at Ironman 70.3 Chile. What happened and how badly were you hurt and how long did it take to recover? Then you had back surgery last year and how long did it take to recover from that? Why do you
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think you were able to recover so quickly? Diane: In January of 2014 I had a bad bike wreck at the Ironman 70.3 Chile. A lady getting her water bottle turned into m, and I went straight down. I had 11 rib fractures in seven ribs, so some were broken in two places and a broken collarbone and hematoma in my lung. I was in the hospital in Chile for eight days before they would reluctantly let me fly home and then went straight back into the hospital in Denver for another seven days. I had my lung drained of blood, twice (once before leaving Chile,) and finally had surgery to scrape it out and then repair my collarbone. The hospital trauma team in Chile was impressed with my fitness and said this trauma, called a “flail” chest, is often associated with mortality in older people. But then they couldn’t believe I was the age I was. The surgeons in the USA were super. They were impressed with my fitness level and wanted to get me back into full competing mode and so recommended the lung surgery. But I was sidelined from everything for three months and then was allowed to gradually start doing things as pain permitted. So, getting ready for Kona that October was a challenge. But, then, as I was getting back into competing and feeling
good, my back started giving me trouble and I was having leg numbness and finally foot drop on the left. Laminectomy and fusion was recommended for a severely crooked lumbar spine pinching off the nerve. I did not want surgery and tried to hold it off with a couple of injections but finally couldn’t even walk a block. The end of July 2016 I had a laminectomy and fusion of L4 and L5 and S1 with rods and pins. They said I would need to wear a vest brace for three months and then could start running in six months and be ready to start really training in nine months. Well, that was just not going to work at all. I started walking a lot and finally convinced the doctor to let me ride on the stationary bike as long as I wore the vest. I then pushed the envelope a little more and asked to be able to do spinning classes if I wore the vest and didn’t twist. Finally, he agreed to let me run the Turkey Trot, which was four months after surgery. My first running at all. Whew, was that tough but I was determined to get back to my old self. To make a long story short, I competed in the Oceanside 70.3 and came in second only eight months after surgery. I went on to climb Kilimanjaro in June and do Buffalo Springs 70.3 two weeks later, 11 months after surgery, and then Ironman Wisconsin. I am my surgeon’s poster child. I attribute most of the quick recovery to the fact I was in good physical shape before surgery and very determined to get back to “normal” after. Once again, my adage of if you want something enough you will figure out a way. Drawback to the surgery is less flexibility making me even worse at getting out of my wetsuit. If only I wasn’t such a wimp and Diane and Don could just skin it! We have heard lots of elite athletes talking about their comebacks and it is no different for the rest of us—determination and starting out with our bodies used to being challenged and fit. And we feel we know our bodies and what they are capable of.
What kinds of things do you and Don like to volunteer for and, why do you like to volunteer? Diane: I have always tried to volun-
teer where I could because it is my sport and my event whether it be running or triathlon or snowshoe racing or burro racing all of which are in my repertoire. I feel we should all “pay back.” Both my husband and I volunteer for various events and various portions of the events. This past weekend it was an Xterra triathlon in Laguna Beach where we were in the transition area. Last year it was an aid station for the Superfrog that gave me a true insight into how hard those volunteers are working. Three of us working an aid station everyone went through seven times. I was probably just as exhausted as the athletes by the end. Please remember to thank them when you race and volunteer sometime yourself for the fun and satisfaction of doing something for your sport.
What are your favorite benefits of TCSD membership? Diane: TCSD is the first time I have belonged to a tri club. I enjoy the camaraderie and the meetings especially. Just having all the others around to tap for ideas even if I don’t join many training events. No matter how long you have been competing there is something to learn. I think it is especially beneficial for people just starting out.
What are some of the more humorous situations you have found yourself in during your athletic career? Diane: Humorous situations. Which one was funnier? the rain storm that hit during the bike portion of the triathlon that created so much flooding in the transition area our gear floated around, so we had to be running around looking continued on page 15
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CONVERSATION, continued for our running shoes. Or was it the snowstorm that hit during have to fly and will be anywhere along a course to cheer me that another triathlon where our hands were so cold we couldn’t he can reach. During my ultra-career, this sometimes involved unfasten our chin straps on our helmet, nor feel our feet for the racing over dirt roads all times of the day and night to get to a run. Or the snowstorm that hit during a 50-mile trail run where drop station with my gear. He would spend a couple of hours getthe volunteers told you to” really fill your water bottles” since ting there and then I would be through in five minutes or so. the water at the next aid station is When I have been injured he has been there to help me through frozen and the oranges and cookies the rehab process whether with looked so forlorn with their little words or his laid-back presence. covering of snow. Or the 20 mile He is the first to try and hold snowshoe race where the temperame back to follow doctor’s ture was -15 with the wind chill, orders, but also the first to and my water bottles froze so I was admit that I might not listen. reduced to eating snow (not very Spectators and other athletes at hydrating). Or maybe one of the events have said that I have the years I did Alcatraz and the fog best “athletic supporter” there is totally rolled in just as we started and he fully deserves the title. We the swim so we couldn’t even see are Team Ridgway. the shore. Then the fog horns What are your future goals as started, and I was thinking, an athlete? “What am I doing?” Or finishing Diane: Most immediate goal is a race and starting the sprint to Del Mar Red doing well in Kona in 2018 in my Nose Run with gr andsons, Max an pass one last person to the find Noah. new age group. ish to find it had been moved 400 yards further away than the There are lots or races out there I previous year. Or a burro race my burro wasn’t really into and kept have not tried; Challenge Roth being one, as that would be pushing off the trail into a ditch. another destination race with good vacationing opportunities. I’d In my case, the more ridiculous the conditions get the more like to learn how to mountain bike so I can do an Xterra. And I humorous I find them since you might as well laugh because it is would like to be part of a group that encourages and supports better than crying. others getting into the sports of running or triathlon. I feel I
Who has been the most supportive people or person in your life? Diane: There is no question that it has been my husband, Don. From encouraging me in the beginning, to being by my side pushing me to be the best I can and doing whatever is in his power to make that happen. When I really started getting addicted (yes, this is the correct word) to the training and the lifestyle, he continued to be supportive. If he had not, I would not have been able to follow my dreams because I think it would have affected our family negatively. Though he does not do the training, except biking with me often, he knows that I need to do the training for racing and he loves to go to the races. He is my bike mechanic and packs it up if we
have a few tips I could pass on though I could never coach like you, Craig, just pass on some of the things that worked for me. But not being technology inclined I just say they are tips. I love to race and am always open for suggestions and love new challenges. So Challenge Roth might be next or maybe Machu Pichu or…
Diane, thank you for sharing your story. I am proud to be friends with you and Don. TCSD is lucky to have you among our members. Good luck to you in Kona next year and beyond Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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Winter and Wetsuits What To Do Article courtesy of Steve Fleck
Seriously, I realize that there are still a few races going on, Ironman Florida, etc‌ but for many the season is done. Winter may not be here, but it’s around the corner. This is the time of year to carefully check your wetsuit over for fingernail cuts and any problems with the seams or zippers. Get the finger-nail cuts fixed now, and if there are other problems with your suit, get them looked into now! This saves you the stress, and anxiety of rushing around and trying to get the suit repaired the day before your first race next spring. CHECK YOUR WETSUIT OUT THOROUGHLY BOTH INSIDE AND OUT. On the outside, check for fingernail cuts and other nicks in the smooth skin surface. On the inside, check all the seams over carefully. If there are problems with the suit, take it back to where you bought the suit. You did buy your wetsuit from a reputable triathlon shop or wetsuit retailer, right? The dealer should be able to help you out as a first step. If the suit is still under warranty check to make sure whatever the problem is or is not a warranty issue (fingernail cuts are not covered under warranty).
NEXT STEP IS GETTING THE REPAIRS DONE. Either the shop can help you, or they may direct you to a local dive or surf shop that does wetsuit repairs. Make sure that this other shop is experienced working with triathlon wetsuits. Get the repairs done now! Only attempt self-repairing the suit - typically fingernail cuts, if you absolutely know what you are doing If it's a warranty issue, the suit may need to be shipped back to the manufacturer - which will take some time. However, better to get this all done now when you have the time! You will now be ready for that first race next spring or that first open water swim and not all in a mad panic. AS FOR STORAGE: If you have not done so already, give your wetsuit a good rinsing with fresh water in the shower and a wash and rinse with a mild soap, and then let it hang up to dry - inside out on a form fitting hanger( the type that good men's suits are hung up with). Once dry turn it right side out again
and then hang it up - again on the form fitting hanger in a cool dry place for the winter. You can also lay it flat on the floor under a bed - but if you have small pets ( dogs or cats) I would not suggest this.
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GUIDE TO INDOOR BIKE TRAINERS, continued you can quickly reach a “peak” resistance. These aren’t recommended for those looking for plenty of options and capabilities.
aforementioned resistance types, but they have one important commonality: digital connectivity. “Smart” trainers are just that – intelligent machines that can connect and communicate with third party software to provide data feedback and management. This gives your trainer the ability to modulate resistance automatically – like when you go up virtual hills on Zwift, or when you want to replicate a route downloaded to your bike computer. Wahoo’s KICKR started this catagory. You’ll have total connectivity though new apps, software, and attachments. They’ve built their smart trainers to last and fit the specific needs of the rider. Everyone trains differently, so it’s important to have options.
Magnetic These types of machines use opposing magnets to provide resistance. An internal “flywheel” Wind filled with magnets gets closer together, begins to attract, and – through the magic of science – causes greater resistance for the rider. Something to Consider: The price of magnetic-based machines is dependent on how your trainer adjusts resistance. Certain lower-cost models require the rider to manually change the resistance once you’re off the machine. The more expensive options have a lever that adjusts the resistance.
Rollers
Pick Your Important Factors There are several important factors to consider when picking out a bike trainer.
Factor: Real-Ride Feel
Fluid
These are the original indoor bike trainers. Many “OG” riders will remember these in their living rooms or garages as they were one of the first indoor trainers for riders. Bikes sit on three rollers that turn as you pedal and create resistance. Something to Consider: These rollers are good for building up your form, but the resistance range isn’t close to what you’ll find in other types of trainers. Also, it takes some practice to keep steady so you don’t fall or slide off. If you want a more stable option, consider the other types of trainers.
Flywheel Flywheel-based resistance trainers are indoor trainers that, unquestionably, provide the Smart w/Zwift best training experience. They’re the most realistic and they offer almost unlimited resistance options. Something to Consider: Generally flywheel-type trainers aren’t as portable as other types of trainers, but the features they provide to riders tend to outweigh the cons.
Smart Trainers These can technically be any combination of
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Do you like to feel like you’re traveling on a real road while you’re training indoors? More advanced bike trainers, like flywheel and fluid trainers, will definitely provide a smoother ride over others. We generally suggest riders choose bike trainers that
Rollers simulate real conditions and elevations as they translate better when moving workouts from indoors to outdoors, or vice versa. Magnetic Also, if you plan to output some serious work on your trainer, be prepared to spend a little more on a rig that feels capable of taking hours of abuse. The last thing you want is to end up on the floor with a broken trainer (or tailbone) because you had a sudden second wind.
Factor: Adjustabale Resistance Maybe you just want to cruise on your
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bike trainer and don’t foresee lots of resistance changes during your workouts. Maybe you love working hills and need quick resistance adjustments. Whatever your angle, it’s important to consider that adjusting resistance on certain types of trainers can take up lots of your time during workout sessions. Choose the trainer that best fits how you train.
Factor: Noise Wind trainers are noisy. If you’re living in an apartment, or in close quarters with a roommate, new baby, or sound-sensitive individual, these may not be for you. Noise can also be annoying to you; indoor workouts can potentially last a while, so be certain you’re okay with some noise before buying your new trainer.
Factor: Adaptability Nowadays, we connect our smartphones to everything – our cars, our bank accounts, even our coffee baristas. It’s also where we keep our workout plans. Pairing your smartphone to your indoor bike trainer is a feature only available to smart trainers like the KICKR. It’s an important consideration into choosing the right indoor trainer. For those using TrainerRoad or Planned Workouts, the KICKR pairs directly with their cylcometer; ELEMNT. The KICKR’s resistance will adjust according to your downloaded route in real-time. TrainerRoad and Planned Workouts are ideal for training and following a workout plan. This kind of integration is seamless and provides tons of value.
Factor: Experience As we painfully admit, riding indoors for long periods of time can get monotonous. That’s why many riders have turned to smart trainers like the KICKR for the ability to incorporate the excitement of Zwift and other apps into their training. It’s not always easy (or possible) to connect and ride with friends in the real world, so having an online social community to ride alongside is a welcome option. And, for many, the social capabilities of the smart trainer is their sole motivation to continue to train indoors. Make sure that your trainer is fun to use as you’ll probably be on it a lot!
Factor: Budget The all-important factor: money. While it’s easy to let this single factor drive your entire decision-making process, remember that you’re making an investment in a piece of important tech that you want to last. It’ll add up considerably if you’re going through trainers every couple of months or years. Also, cheaper options are sometimes only compatible with a select type of bikes; If you’re planning on upgrading soon, make sure that the trainer can fit your new ride.
Find Your Fit In the end, the choice is yours. So many factors play into choosing a bike trainer, and it’s your decision to decide what works best for you and your training style.
Factor: Pairing Sensors You may also want to pair your sensors up to your bike trainer. As you know, tracking and recording performance metrics is important to the long-term success of any athlete. Whether it’s your speed, cadence, or both, you’ll want to have plenty of ways to track your progress as you train.
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COACH’S
CORNER:
courtesy of by Terry Laughlin, from Total Immersion Swimming.
How Efficient Is Your Freestyle If you regularly read my posts, you’re probably aware of the DARPA study which showed that human swimmers are only 3% efficient–as compared to the 80% efficiency of dolphins. (I.E. Dolphins convert 80% of energy expenditures into forward motion; in contrast humans divert 97% of energy into moving around in the water and moving the water
around.) But the subjects in that study weren’t even the least efficient swimmers. They at least could swim well enough to participate and all probably thought their swimming was ‘OK.’ It’s also been estimated that elite swimmers are between 9% and 10% efficient. Yes, Virginia, even Sun Yang wastes over 90% of his energy. This is far better than the rest of us, but still way short of the efficiency of land athletes (nordic skiers, runners, cyclists) which can be as high as 36%. Most of us are in a somewhat nebulous middle. Is it possible to estimate your own efficiency? Are you 4% efficient. 6%? Maybe even 8%? I’ve drafted a set of experiential descriptions–how your swimming feels, more than a time you may swim for a particular distance–that I believe are fairly good gauges of the level of efficiency you’ve reached. I.E. At any level of efficiency, how are you likely to experience swimming, or what capabilities are you likely to possess. Here’s what I came up with.
Efficiency Index of Human Swimmers in Freestyle (Note: Some, but not all, of the experiences listed in each category,
can qualify you. E.G. You might be 5% efficient, but not yet feel fully comfortable in open water.) 1% to 2% Swimming crawl for even the shortest distance (a few strokes) is unpleasant and exhausting. (Though you may be able to swim a bit farther, and even feel reasonably comfortable, using breaststroke.) You experience considerable difficulty and discomfort with staying afloat (you feel your legs sinking) and it’s always a struggle–or even panic-inducing–just trying to breathe.. 3% to 4% You can swim for a minute or two continuously. You can extend that distance–up to perhaps as much as 1500 meters—with artificial support from a pull buoy or wetsuit, or with regular rest breaks, but feel somewhat drained afterward. If you do triathlon, you spend part of the cycling leg recovering from the swim—or feel the entire rest of your race is compromised by the difficulty of the swim. Swimming faster seems too much to hope for since even slow paces are so tiring. You never improve, no matter how much you swim. Swimming may feel like a ‘good workout,; but you do it more out of obligation than enjoyment. To reach the next level you need: Balance. 5% to 6% You feel great comfort in the water. You can swim a mile with sufficient ease that it seems plausible to complete a 5k (equivalent of a halfmarathon in running) or more. You feel confident about swimming in open water. If you do triathlon, you feel quite fresh at the conclusion of the swim leg and regularly achieve a respectable, mid-pack position. Your kick and breathing both feel relaxed and controlled. You can achieve small increases in pace with reasonable effort. To reach the next level you need: A more stable and sleeker body position. 7% to 8% You feel more at home in the water than anywhere else, and swimming feels better and is more satisfying than any other physical activity. Your stroke—including both catch and 2-beat kick–feels integrated and seamless up to continued on page 22
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NOVEMBER 2017
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COACH’S CORNER, continued about 85% of maximum effort and heart rate. You can swim faster, whenever you choose, with a reasonable amount of effort. Swimming a marathon distance seems completely plausible, if you devote a concentrated period of 10 to 12 weeks to preparing for it. If you compete in open water swimming (inclusive of triathlon swim legs) you regularly place in the Top 5% to 10% of your age group. To reach the next level you need: Highly effective propulsion skills–particularly a firm catch and well-tuned 2-Beat Kick. 9% or more If you had youth and athleticism, your efficiency would probably put you among the elite. But, in middle age or beyond, you enjoy something more valuable—a sense that you swim with a skill (even artistry) and awareness shared by few. You regularly experience psychological Flow States in practice—and occasionally in competition. You virtually always feel you work
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with the water, even at close to maximum effort. When you lose effectiveness, it’s minor. You quickly sense the cause and can easily adjust your stroke to get back in flow. You have a clear sense of your Kaizen opportunities—no matter how subtle—and know how to achieve them. You can consistently and proportionately convert an increase in SPL or Tempo into an increase in Pace. How are you swimming? Do these descriptions ring true for you? Do you use other indicators to estimate your efficiency? Have you created Kaizen benchmarks on skill development that help chart your progress to higher levels of efficiency–and enjoyment? Terry Laughlin, founder in 1989, Total Immersion: The Revolutionary Way to Swim Better, Faster, and Easier. Terry unfortunately past away just last month.
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