It’s The Law TCSD Contacts Board Members
INSIDE THIS ISSUE
NOVEMBER 2018
TRIATHLON CLUB OF SAN DIEGO
1 3 4
Welcome New Members You’re an Ironman Weekly Workout Calendar
4 6 5
TCSD Conversation Coach’s Corner Product Review: Tannus
7 13 18
Tri News IT’S THE LAW:
Bicyclist's Guide to Hiring an Injury Lawyer: PART 1
NOVEMBER TCSD EVENTS
Every week I receive calls from injured bicyclists looking for an experienced injury lawyer. My intention herein is to help bicyclists and their families select the best lawyer. Each client has specific goals based on their case. But just as every case is different, so is every client. People need to hire a lawyer because they have a legal case and need professional help. But clients choose to hire a specific lawyer because of their unique motivations, values, and concerns. In the many years since I began practicing in 1983, I’ve identified several overarching concerns that clients bring to the decision to hire an attorney. I call these the “reasons to hire a lawyer” because anyone faced with a situation where they need a lawyer is likely feeling one or more of these feelings. If you feel any of these reasons have relevance to you, please read this guide for truthful insight into protecting your interest.
Common Reasons to Hire a Lawyer: ■
This is the first time I’ve had to hire a lawyer, guide me.
By Richard L. Duquette, Esq.
I just want to be treated fairly by the insurance company. ■ I don’t want to sue anyone, I’m not that type of person. ■ I’m angry and I want the maximum recovery. ■ I only want my medical bills and lost wages paid. ■ I want my bicycle repaired or replaced. ■ I want to preserve the memory of my lost spouse. ■ I want to prevent this from happening to another person. ■ I’m thinking of trying to handle this case on my own. There are many more reasons to hire an experienced bicycle injury lawyer, but the above are illustrative of the concerns weighing on many people’s minds as they consider it. Now, let’s review a few tips in making this important decision. Many of these tips follow the California Rules of Professional Ethics and Law ensuring attorney competency. ■
Tips and Pitfalls to Watch for When Hiring a Lawyer: ■
Experience is key. Be wary of inexperienced “marketing” lawyers. You have heard it before, “you get what you pay for”. This means to continued on page 16
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NOVEMBER TCSD EVENTS* TRI ESSENTIALS Monday, November 19 6:00-7:30pm
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, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ 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: RIchard Duquette, Roger Leszczynski, and Craig Zelent w/Alex Drue.
TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, 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 with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!
Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: http://tiny.cc/q9hlry Contact/Questions: Deborah Jones, deborah.jonessd@gmail.com
TCSD MEMBERS David Piper
Paul Mount
Jason Verbracken
Chip Slack
Randy Paddock
Randy Schmitz
Lauren Essex
Daren Sorenson
Marsha Wingler
Kevin Kueneke
Justin Morey
Tami Threet
Cherrie Chilom
Michael Mitchell
Tracy Cohen
Juan Rocha
Erica Hockenhull
Dave Jones
Desi Klaar
Andrew Basa
Maureen Dawson
Danny Arnold
Aaron Harding
Danielle Simonetti
Sally Boettger
Ryan Huddleston
John Mitchell
Kelly Thornton
!
Rick Winters Terry Paulette Hagio
RSVP to: http://tiny.cc/lw2rty
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
Kick Some A
**
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TCSD BOARD MEMBERS
WELCOME NEW TCSD MEMBERS
President
AJ Lawson
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Christy Bell
Program and Events Officer
Tim Price
Marketing Office
Marison Beniek
Alex Bellini
TCSD Board Advisor
Patricia Donovan
TCSD Mentors
marketing@triclubsandiego.org bod@triclubsandiego.org
TCSD Board of Directors
Gina Correll
eventsdirector@triclubsandiego.org
Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
Derek Gerstmann Phil Hernandez
TCSD VOLUNTEER COMMITTEE MEMBERS
Kate McDowell
Beginner Coaches
Jacob Morris
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Maureen Paone
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Amit Paz
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Dan Stoneman
Expo Coordinator 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
myhideano@hotmail.com
(858) 270-1605
Pro Athlete Ambassador
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Richard Sweet David Woodward
(760) 214-0055
Race Director, Duathlon Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
jenn6613@gmail.com
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
NOVEMBER 2018 4
Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT FALL 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
6:30 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.
•
Location: 3710 Del Mar Heights Rd.,
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
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.
•
•
Location: 8800 Grossmont
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
6:30 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 5:45 PM
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Open Water Swim Workout
•
Location: Ventura Cove, Mission Bay
•
Coach: Bill Gleason.
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
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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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.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
NOVEMBER 2018 6
Join the - Join theCove, Fun! Races, New Training Partners, Food, Club Group Rides, La Jolla Fiesta
http://tiny.cc/k07o2w
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim
www.TriClubSanDiego.org
Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove
TCSD CONVERSATION WITH: By Craig Zelent
Alex Dreu
“
I talked triathlon recently with TCSD member Alex Dreu. She has already accomplished a lot during her relatively short triathlon career, and I know
”
know you will be impressed by what she has done for Women for Tri, as well as serving as a guide for visually impaired triathletes.
are younger: try out different sports. I started swimming when I was fairly young and then all throughout high school. Mostly focused on shorter distances, the 50m and 100m. I wouldn’t say I was particularly great in it, but it definitely gave me an advantage when I started triathlon. I was comfortable in the water. I also did gymnastics for a few years (yes, gymnastics), but was definitely not good in that as I really don’t have the best coordination. In my teens and early 20s, I enjoyed ball sports, like tennis and basketball. And specifically liked badminton, really enjoyed that. It’s been ages since I played it though.
How did you happen to become a triathlete?. Alex: I 150% blame Stacy Sauls for a) getting me into triathlon and b) make me do crazy things like Ironman races. I was running half marathons for a few years in my mid- to late 30s and really enjoyed it, although I wasn’t particularly fast. I actually did the first few while still smoking and about 30lbs. heavier. That just
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
there is more to come. Alex has also done her share of giving back to the sport she loves. I
Craig: What sports did you play when you were younger? Alex: I guess I did what many kids do when they
SPONSORS OF TCSD
Castelli Discount: Available on TCSD Member Discount web page.
Z 2016. Ironman A t a r e w o P Puppy didn’t sit right with me. I needed to make the decision for myself to either do it and do it right or not. So, I decided to quit smoking (cold turkey, yes it does work if you really want it) and lose some weight. Amazing how much faster you can run 30 lbs. lighter! That was about six years ago. Then four years ago Stacy Sauls convinced me to sign up for the Mission Bay Tri (I think it happened during a Friday evening happy hour). She gave me one of her wetsuits and goggles and such. And I only had a mountain bike at the time, so that was fun. My swim was a disaster. I did the entire 500m or so on my back after a short freak-out moment, still finishing in a reasonable time. Swimming in the pool by yourself and then open water during a race with everyone swimming over you are two totally different stories. Nevertheless, I had a blast and got hooked. I did a few smaller races the following year, and
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Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
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SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
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
CONVERSATION, continued I signed up for my first 70.3 (of course, Oceanside) and 140.6 in the same year, in 2016. Yes, the problem with IM Arizona is that you have to sign up very early as it sells out in like 10 minutes, Alex’s, on left, so I actually did that before I had finished my first 70.3. That year I also joined TCSD and got more involved in the club as part of the Ambassador Team. That was a great experience and also contributed to me gaining proficiency in this sport. I can recommend to anyone who’s new to triathlon or wants to do their first race to join their local tri club and TCSD if you are local to San Diego. It’s a great way to meet likeminded people, people who are experts in this sport and get access to great training resources as well.
What have been some of the funny or dumb things you have done as an athlete?
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Alex: As mentioned above, I did my first few half marathons while still smoking. Looking back, I really think that was dumb. I actually finished a few training runs and then lit a first half Ironman , 2016 Oceanside 70.3.
cigarette after. Yuk! Not good. Anyhow, that was then. A funny thing happened in 2016 during the Desert Triathlon in La Quinta, CA. It was a very windy day (which seems to be the norm during that race, or many in the Palm Springs area) so they didn’t put up the large Finish arch (it would have blown away anyway). Well, at the end of my second loop on the run I just kept on running. I knew exactly that I had to cut left to go to the finish chute, but when you are in the moment you don’t think straight. And I was looking for the large finish sign. At some point, I realized something wasn’t right, so I asked someone where the finish was. “About a quarter mile back from where you came.” Darn. Anyhow, since the run course was a little short, I actually ran the full 10k and still placed second in my AG. I doubt I’ll do that again… but you never know.
friend of mine who works for Ironman Europe actually made it possible for my parents and my friend to greet me in the finish area, and my dad handed me my medal. That was very special. Ironman Italy is a very fast course… well, my run wasn’t as fast as I wanted it to be, but that didn’t have anything to do with the course. The swim was great… clear calm Adriatic Sea with a
SPONSORS OF TCSD
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
What have been some of your favorite destination races? Alex: I love combining racing with exploring new areas. And making fun weekends out of them. I did Ironman Canada in 2017 and liked it so much that I signed up again two days after the race. Nuts I Finish line IM know. It’s a great Italy, 2018. race, although lot of this year was jelly fish. I’d never in hard, hard, hard, my wildest dreams with 100 degrees imagine I’d finish an and brutal hills on IM swim in under an the bike. I’d still hour, but I did in do it again at Cervia… I blame it on some point, as the jelly fish making Whistler is just a me swim faster. If beautiful location anyone is interested with great race supin an Ironman race in port and a gorgeous Europe, I can highly swim in the . 17 20 , recommend it. Feel free to ping me if da op of IM Cana extremely clean Alta Bike dr you have any questions. Lake. For 2019, I added two fun destination races However, so far, my favorite race has been to my schedule. First Hawaii 70.3 (also known Ironman Italy in Cervia (Emilia-Romagna), as Honu 70.3) in June and then Challenge Roth which I just finished this September. I was in July. I’m super stoked to have gotten into born and raised in Germany, so it was amazing Challenge Roth for several reasons: it’s the to have my parents and a great friend from col- biggest race in Europe (has anyone seen “We lege there to follow me along the entire day. A are triathletes”? I mean 5,000 participants or
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. continued on page 10
continued on page 10
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CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 info@3naturalBionutrition.com 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 12
NOVEMBER 2018 10
so) and again, I’ll have my family there to cheer me on and share this experience with me. I also try to do smaller races throughout the season. BBSC puts on fun small races like Pumpkinman in October or Rage and Las Vegas Tri. The LA Tri Series is a great one too. June Lake in Mammoth is a great race as well, a tough one at 7,000ft elevation climbing up to over 9,000ft. Challenging yet rewarding with a great scenery.
A couple of years ago TCSD had an Ambassador Team. What did you like about being on that team? Alex: In 2016, I was part of the TCSD Ambassador Team. I really liked this experience as it also was in my early stages of triathlon. It helped me learn a lot about the sport, share experiences with others, but also promote TCSD to people who were interested in triathlon and were looking for a community.
Team page. Paula Munoz, then TCSD Vice President, responded that yes, TCSD should apply for the grant. So she and I mobilized the application process. We conducted a survey with members and potential members of TCSD to identify what they saw as the main barriers to enter triathlons. The majority brought up their fear of the swim and that they feel intimidated in joining masters sessions at times. With this information, we put together a swim program coached by women for women that allowed us to apply for the grant, which we received. The grant money was used for an initial fun social kick off event that Paula organized, which included multiple topics, from open water swimming to nutrition, to bike changing clinics to talking about more personal female topics (I leave it at this LOL). Then we scheduled several
You have had some involvement in Women for Tri. What does that group do and how did you help them? Alex: Women for Tri is an initiative that looks to increase Women for Tri swim session female participation at all levels of triathlon. Their mission is to identify and diminish primary barriers to entry and mobilize triathlon advocates to encourage and engage female athletes across all distances and representing all athletic abilities. Although the participation of female athletes has increased over the last years, it’s still a very valid initiative if you ask me. For instance, at Ironman Italy the share of women was only 1215% of overall participation. Together with the Ironman Foundation, Women for Tri is giving out grants to triathlon clubs for programs that will support their mission. I saw this on Facebook (amazing how much we find out now through social media isn’t it) in 2016 and shared it on the TCSD Ambassador
with coach Julie Dunkle. swim clinics together with the La Jolla YMCA, which allowed us to rent lanes. We had awesome female coaches (big thanks to Julie Dunkle, Carol Gasaway, Holly Stroschine and Dawn Casaday Prebula) who dedicated their evenings to work with mostly beginner swimmers. I know that TCSD kept the Women for Tri program running and extended it beyond the 2016 swim sessions to focus on other areas of triathlon in 2017. I very much enjoyed being involved in this and making it happen for TCSD. If we only helped five more women to do their first triathlon, then we’ve succeeded.
How did you get involved guiding visually impaired triathletes?
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(858) 452-0282 http://functionsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services Alex: At the end of 2017, I saw a post from Amy Dixon, a bad-ass US Paratriathlete, looking for female guides for her triathlon camp in January of 2018. I had met Amy during a Braveheart camp a year before. Knowing that January was still my off season and that I’d very much enjoy this new Paratriathlon Nationals 2018, with visual challenge, I messaged impared athlete athlete Rachel Weeks. Amy. We met twice so I could gain some experience on a tandem bike, once for a ride and then for a turn session in a parking lot. Her camp was amazing. It took place in January 2018 at the Olympic Training Center in Chula Vista. The agenda consisted of many great sessions swimming, biking, running, strength and other lessons about nutrition, recovery, etc. I met so many amazing people at this camp. But the best part is that Amy is an excellent match maker as she paired me up with Rachel Weeks, who’s another bad-ass paratriathlete from Florida. Rachel is a very experienced triathlete and had completed several 70.3 and 140.6 races before camp. She taught me so much and helped me get confident as a guide. We totally hit it off and
have since participated in several camps and races, most recently at the ITU Sarasota Paratriathlon World Cup. And more to come in 2019. My hope is that Rachel will decide to do Oceanside 70.3, so I can guide her here locally.
What criteria did you need to meet to be a guide? Alex: I’d say the most important criterium is to be able to handle the tandem bike, so ideally you should have strong bike skills to begin with. And you need to be very aware of your surroundings which you should be anyway when swimming, biking and running, as you are responsible for the safe-being of another person. One other thing that may sound trivial but isn’t, is that guiding an athlete means that the entire event is not about you. It’s all for them. So, continued on page 12
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CONVERSATION, continued SPONSORS OF TCSD
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
if you have a strong ego and like your own name always on top of podiums, guiding may not be the thing for you, regardless of how strong as a triathlete you are. Don’t get me wrong, I like to race hard for myself and hit the podium every now and then, but when I train or race with Rachel, it’s the opposite. My whole purpose switches to making sure that she has the race of her life and makes it through it without any hick-ups.
How can people get involved to become a guide? Alex: The best way is to reach out to local Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
BodyHealth (877) 804-3258 customerservice@bodyhealth.com Discount: 10% off every purchase at www.bodyhealth.com, with TCSD discount code.
Erin Farrelly, MD Orthopedic Traumatology (706) 750-1902 San Diego and Orange County, CA www.orthodocs.com
accomplishments. Rachel Weeks and I raced Paratriathlon Nationals in Wisconsin in June, where she placed third to qualify her for the ITU circuit. Then again, just a couple of weeks ago, I was honored to guide Rachel again at ITU Sarasota World Cup. Through the races and camps I’ve joined as a guide, I’ve met so many amazing athletes that don’t let their situation hold them back from following their dreams. I also know they can’t do it without having a strong guide so being just that is a great way to give back and support this amazing community.
Do you have any sponsors? Alex: 2018 is my second year being part of the
organizations or join certain Facebook groups. In San Diego for instance, we have the Blind Stokers Club that helps get more people comfortable piloting tandems. On Facebook, you can find “Blind/Visually Impaired Triathletes & Guides” and join them. Also, on a national level USABA (United States Association of Blind Athletes) and also USAT (USA Triathlon) are great resources. If you are interested, feel free to reach out to me through Facebook under Alexandra Dreu. I truly believe, this could also be a great way for TCSD to get involved in Paratriathlon by being a go-to group.
Nytro Women’s Racing Team, which consists of 10 badass female triathletes. We have multiple great sponsors… most importantly Nytro bike shop in Encinitas, Betty Designs, Gatorade Endurance, Jaybird, Surface Sunscreen, Law Firm of Richard L. Duquette, Foodsense Now, San Diego Athlete Massage and Argon 18. We couldn’t do it without them. In addition, through my coach Julie Dunkle, I’m also a member of D3 Multisport, which is a national coaching group out of Boulder, CO.
What athletic accomplishment are you most proud of? Alex: For sure, completing my first Ironman in
If you could waive a magic wand over the sport of triathlon, what would you change?. Alex: Reduce the entry fees to Ironman races…
Arizona in 2016 is very high up on this list. Up until six or so years ago, I’d never heard of triathlon. You’d think with so many strong German triathletes, we all start it once we are able to walk, but that’s not the case for me. I didn’t know of this growing up in Germany. So, going from a random runner to finishing an Ironman in two years is definitely something I’m proud of. Another accomplishment is shaving off almost an hour on my best half marathon time. I ran my first half in Carlsbad in 2010 – while still smoking – and finished in 2:43. Then six years later, in 2016, I ran it again and finished in 1:45 and then 1:44 at Rock ‘n Roll New Orleans a few weeks later. Most recently, completing two races as a guide to a PTVI (paratriathlon visually impaired) athlete is one of the most rewarding
just kidding. There isn’t much I’d change for myself. The one thing that I’m really not happy with is that paratriathletes aren’t able to qualify for Kona like us. The only way for them to get a slot is through a lottery, and there are only five slots a year. If you want to annoy a triathlete, ask any visually impaired triathlete, what they think of this. It cannot be very hard to also make a qualifying event for them, by either selecting certain Ironman races that are qualifying ones or set a certain time goal that needs to be achieved to be selected.
What are your future triathlon and endurance sports goals? (This is really a wide open question. It does not have to be all about race performance goals.) Alex: My main goal is to finish an Ironman race and be fully happy with my performance. In all of them, I had issues on the run that made me continued on page 17
NOVEMBER 2018 12
COACH’S
CORNER:
5
THE
SPONSORS OF TCSD courtesy of SportsInCycling.com
TRAINING ZONES
and How To Apply To Your Training
If you’re a profesional athlete, you probably know what your desired power output should be, at any given moment, to the exact watt—to be more specific. Cycling (and runnings) training zones are essential for athletes to reach their maximum output and it has to be done correctly. Training zones are also important for athletes if they want to compete in races and competitions.
What are training zones? Generally, training zones provide athletes a predetermined intensity in which they should work during an activity. For example, they may complete intervals at ‘zone 2’ for 20 minutes or train at zone 3’ for 15 minutes. Using zones for training is essential as it helps riders to push hard enough during intervals. Training zones are important also as ensure riders are racing at a sustainable output for a specific duration. Training using zones also ensure that riders are pedaling gently on recovery and endurance rides.
How are training zones set? Training zones can be set in a number of ways—whether by cycling hard for 5-10 minute intervals before transitioning to 15-minute intervals. Training zones can also be established using blood lactate analysis and designing training sessions around thresholds found in labs. However, the two most commonly used parameters used in cycling training zones are heart rate and functional threshold power.
Setting training zones using heart rate Setting your cycling training zones using the
heart rate is determined by analyzing your maximum heart rate. A rider needs to go a rough test is needed to ascertain his/her maximum heart rate accurately. This can be done by riding four times at maximum effort on a long, steady climb. The assumption is that the rider will reach his/her maximum heart rate on any of the four ascents. Setting training zones using functional threshold power (FTP) or simply, ‘power’.
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What is FTP? Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes.
What is FTHR? Functional Threshold Heart Rate (or FTHR) is the heart rate you can sustain for a one hour race effort This training zone is based on a difficult one hour-long session including a 30-minute testing period. This test can be performed on the open road or an indoor trainer. Discrepancies may arise between the two sessions, so for the sake of accuracy, it’s better to do both.
Setting training zones using lactate testing Lactate testing is the gold standard in setting training zones, but it’s not easy to produce reliable test results. Sure, lactate testing is more accurate and reliable when compared to heart rate and functional threshold power testing, but unless, you have a group of scientists to analyze the results, testing for blood lactate is hard. Lactate testing is done by taking blood from a finger during a VO2 max test which is then analyzed for its blood lactate concentration.
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COACH’S CORNER, continued Establishing your training zones There are many different theories on the number of zones that should be used and the way they are distributed – but we’ve used a five zone format.
Zone 1:
Easy, requires less effort Athletes can chat freely. Suitable for warming up or recovery 60-65% of maximum heart rate, 56-76% of FT Power The physiological changes during and after this training zone are muscles become loose and body temperature rises.
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Zone 2: Steady effort
Athletes can speak one sentence at a time Suitable for longish rides 75-82% of maximum heart rate, 76-90% of FT Power The physiological changes during and after this training zone are muscles glycogen levels increases and the body’s oxidative system starts working.
Zone 3: Brisk effort
Athletes can speak a few words Riders start breathing deeply and working hard Suitable for 20-30 minute rides 75-82% of maximum heart rate, 91-105% of FT Power The physiological changes during and after this training zone are the body’s oxidative and glycolytic energy systems both start working.
Zone 4: Hard
Athletes can say only one word at a time Suitable for 20-30 minute rides 82-89% of maximum heart rate, 106-120% of FT Power The physiological changes during and after this training zone the body’s lactate levels start to increase.
Zone 5: Very hard
Athletes grunt and grasp Suitable for sprinting 89-94% of maximum heart rate, 121+% of FT Power The physiological changes during and after this training zone are
NOVEMBER 2018 14
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high heart rate and blood lactate levels. The body’s other physical parameters also start to reach maximum levels.
How to use the 5 training zones in cycling
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Once you’ve established what you want to achieve from the training, you need to be aware why and how you are training at those levels. Ciaran O’Grady, a sports scientist at Cadence Performance has explained the actual meaning of the term ‘threshold’, saying, “There is not just one threshold but many, and they each demarcate a point of change in a person’s physiological response to exercise. The terminology used to describe these thresholds varies, and there’s a big inconsistency between scientifically reported thresholds and what the public interpret.” “Lactate threshold is where the body is no longer able to use predominantly aerobic means of meeting the exercise demands”, he said. Most training zones guides have a five zone structure. O’Grady explains: “In a nutshell, not looking at any needs-analysis or specific client data, zones one, two and three would be endurance work, zones three and four would be tempo/threshold work, and zone five high-intensity interval training.” According to O’Grady, zone one and zone two in are mostly used for warming up and long endurance rides. Zone three intervals are designed for time trial riders particularly, or for riders training for long road races. Riders training at zone three requires having a high heart rate for an extended period of time. Training times at zone four are much shorter, lasting two to eight minutes generally. Zone four is suitable for riders planning for road races or amateur riders hoping to increase their FTP by training at an increased power. Zone five is extremely hard. Training at zone five can be compared to sprint training. This is only road racers, but time trial riders can also train at this level to improve their neuromuscular power.
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IT’S THE LAW, continued look past “marketing” campaigns. Ask the hard questions when shopping for a qualified injury lawyer. ■ Ask the right questions. The following are a few questions to ask: - Have you ever tried a case before a jury and won? If the lawyer doesn’t know how to “try” a case, it’s unlikely he’s respected by the insurance industry, because he’s not a threat to securing a strong jury recovery. This means the insurance adjuster may offer a “low ball” settlement. Weaker bargaining positions lead to less favorable outcomes. The inexperienced lawyers will make excuses why you don’t need a “trial lawyer”, to deflect their inferior experience.You’ll hear excuses like, “most cases settle, so you don’t need a trial lawyer.” While it’s true, most cases do settle out before trial, the question is why and for how much? - Will you be the attorney taking my case to trial? Some law firms “farm” out your case if it goes to trial, meaning a new attorney will come in who knows nothing about your case and he will have to get up to speed quickly on your case. This may cause important details to be missed or overlooked. This process will also involve new retainer agreements or fee splitting agreements. My Firm handles your case from start to finish. I try the cases. ■ Will you try the case to a jury if necessary? What motivates the inexperienced lawyers to settle out so cheap? Here are a few questions to ask in order to uncover whether your lawyer has the “skill” to demand the best settlement. By “skill,” I mean the resources, time, and experience to win, as required by the rules of professional ethics. (See CRPC 3-110) - Do you have the financial resources to withstand a jury trial? - Do you have the money and time to investigate, hire liability and medical experts, pay the experienced staff to withstand the blizzard of litigation paperwork? - Do you really care about me, my injury, my lifestyle changes, my future medical issues? - Will you spend the time necessary to learn my story? - Will you come visit me at home, or the in the hospital? - Will you ride the crash scene on a bicycle to deeply learn my story? In other words, does the lawyer truly care about you, or just the money? Are they lazy or have a strong work ethic? Are they fit, so to withstand the rigors of litigation or the settlement process? Will the lawyer meet you on the weekends, when it’s convenient for your schedule? The jury knows if your lawyer cares. If he does, so will they. Caring is contagious. ■ Are you afraid of going to a jury trial? Many marketing lawyers “talk big” but will settle you out on the court house steps. Basically, they sell you out, for fear of the courtroom. They are fearful of financial risk or being embarrassed. This is because they lack the necessary trial lawyer training. Instead, they dump thousands of
NOVEMBER 2018 16
dollars into social media and web campaigns to “sell” the unsuspecting bicycle injury victim. Like an old western saying… they are “All hat, no cattle.” ■ What cases have you tried against larger adversaries and won? Ask the lawyer for case names they actually tried and won. Can you produce jury verdicts that prove a victory? Many inexperienced marketing lawyers now use a suspicious substitute of “Client Reviews.” Some reviews, or “stars” are good to see, but are they are not backed by the full faith and credit of actual jury trials. Ask, have you gone to trial against big insurance companies, large corporations (like the phone or electric companies) or even unfair Federal and State government and won? (Ask for the name of the case and case number.There are public records.) These questions are great measuring sticks when sifting through social media myths and claims. ■ Does your bicycle injury lawyer have specific trial lawyer training? Ask the names of dedicated trial lawyer training colleges or programs have they attended to sharpen their presentation skills under fire in a courtroom.Then, have they put the skills into action in real jury trials, or just used the “credential” for marketing? Law schools fail to fully train lawyers for the rigors of jury trial work. Instead, they focus on the core classes necessary to pass the state licensing exam.One or two law school “trial advocacy elective classes” don’t cut it in the real word. As a result, there are several respected trial lawyer colleges that deeply train a lawyer for war… a jury trial. But, this requires the lawyer to leave his practice and family for weeks, spend money, and expose his soft underbelly in front of his peers. It’s not easy. Predictably, many lawyers are unwilling to complete these difficult training programs. Ask yourself if this is the type of lawyer you want… an advocate that will wilt under commitment and pressure? For example, you should know that Gerry Spence’s Trial Lawyers College (TLC) in Wyoming is several weeks long, taught by seasoned trial lawyers, and psychologists. TLC teaches lawyers how to honestly connect with juries in order to tell their client’s stories and get justice. There are others, like the Western institute of Trial Advocacy, National Institute of Trial Advocacy or American Association of Justice. Many offer scholarships. Ask, if your lawyer has been certified by one of these programs that train “peoples” lawyers. I recommend the Gerry Spence Trial Lawyers College, as Mr. Spence is one of the greatest American lawyers since Clarence Darrow. ■ Does your lawyer financially invest in promoting bicycling? Test genuine commitment to the sport. Have they invested, spent time, published writings about bicyclist’s consumer rights, joys, safety, and rights in court, writing legal articles and broadcasting podcasts? Does your lawyer spend thousands of dollars a year sponsoring bicycling and triathlon teams and 501(c)(3) non-profit clubs with a portion of his winnings? If so, does he advocate for bicycle access to open space and infrastructure?
Has your lawyer done this for over 30 years, or is he a “Johnny come lately” “marketing lawyer” trying to make money off bicyclists? Test genuine commitment. (Ask if he used to work for insurance or government, and now switched over to the consumer side, because it's more profitable?) Does your lawyer volunteer his time helping bicyclists with “small cases” fairly recover from insurance companies? Does he go to court to ensure injured bicyclists victimized by criminal activity obtain fair criminal sentences and restitution? Ask your lawyer if he has even set foot in a criminal courtroom advocating for victims’ rights. Does he understand how to obtain victim restitution in a criminal case? ■
Has your lawyer recently and (continuously over several years) attended continuing education seminars beyond the state minimum requirements, especially in the areas of lien and subrogation law? In order to maximize the net recovery, you lawyer must know how to ethically and legally reduce or have waived creditor claims by medical collection companies trying to “claw back” money paid out under Corporate health care plans, or hospitals trying to “balance bill” the difference between what group insurance contractually paid and the gross bill. Knowing this area of law ensures a stronger net recovery, using the law as a sword. Ask your lawyer when it makes sense to “do it yourself” and when not to. Some cases are not economically worth
it to be handled by a lawyer because plaintiff’s lawyers work on a contingency fee, which means no recovery, no fee. However, a caring lawyer should spend the time helping these “small case” victims recover against the insurance giants. To avoid these small cases in effect “throws the small case victims under the bus.” In contrast, when there are serious injuries or large medical bills, there will be creditors trying to impose a lien on your settlement funds. It’s unwise to try to “do it yourself” thinking you know the laws. An attorney that does know the law and pitfalls will help you maximize recovery. The same is true with uninsured and under insurance cases. Knowing how to avoid the several pitfalls involved with liens and subrogation claims will help you maximize your recovery and avoid insurance defenses set out to defeat you. Part 2 and 3 of this article can be found in the Blog section at 911Law.com. Ride Safe – Ride Strong! Mr. Duquette is a local Oceanside, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached via e-mail at rduquette@911law.com www.911law.com. Phone: (760) 730-0500.
CONVERSATION, continued walk quite a bit. My goal is to work mostly on my nutrition to keep any stomach or GI issues from happening. And also on the mental side, as this is still a weak point for me. I start walking way too easily. A dream of mine would be to guide an athlete in an Ironman. That would be something I’d love to do at some point in the next few years. As mentioned earlier, hopefully Rachel decides to do Ironman 70.3 Oceanside so I can guide her there and gain more experience in longer course guiding. I guess most triathletes have the goal to qualify for Kona at
W
some point. I’d lie if I say I don’t. I do, but I don’t want that to control how I approach this sport, or which races I choose. Alaskaman is also high on my list.
Alex, thank you for sharing your story. You are a special person who recognizes the value of paying it forward. We are lucky to have you in our community. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com. His blog can be found at https://tricraigz.wordpress.com
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 triathlons, they can include running, cycling and/or whatever you think other club members december find interesting. Without content this newsletter will end up being
just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos
Share your race report or adventure.
whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
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PRODUCT REVIEW:
by Roger Leszczynski
Feeling Flat You can see the top pros racing with all the high end gear that is ultra light weight and aero – carbon wheels, ultra light tires, latex tubes (or none at all!). Every micro gram can equal that micro second advantage. But should you “do what the pros do” and get this gear? Not always… the pros are taking big risks here also. The paper thin tires have cost Sebastian Kienle and Jan Frodeno’s their possible Kona wins due to a flat. The next year they competed from their prior flat out year, they won overall. There are more flat proof tires, but the trade off usually is in weight, rolling resistance and ride quality. Don’t forget, every second counts for the age grouper too. There are still cut off times to meet. Fumbling around changing your tube/tire during a race for 30 minutes is exhausting! This can mean putting cut off times in jeopardy. So our next option is a GatorSkin or ThickSlick tire. It can cost you up to 0.5mph in a race, which is maybe 10 minutes – much better than that 30. In personal use, the duration of one of these tires got me up to 10,000 miles. Still, a
silly thorn can find its way in. So the next point of protection is a preslimed tube or equivelant sealant. This goo can fill a hole as soon as there is a puncture, enough to finish the race IF it actually seals the leak, so one still needs to carry an extra tube and tools to change. The trade off here, is off course more weight, but it’s barely noticeable. At the final draw, something bigger than a puncture, you may consider the ultimate solution is a solid rubber tire or airless. I was waiting for a while before I purchased any when I heard they finally perfected (so they say) the solid rubber tire on Kickstarter to match the performance of tradition air tube tire. You may have already experienced a solid rubber tire and not even know it. Yep, bike share uses them, as they are more durable and require no maintenance. Tannus Airless Tires is one brand that has “perfected”this technology. A local supplier of Tannus just happens to be a Tri Club sponsor, PedPowerPerform Lab. It should be noted that Tannus tire width (23 or 25mm) is based on inner rim width. Narrow rims only allow for 23mm and 25mm for the newer wider rims. They are guaranteed to last 5,000
Below is comparison test data performed and collected by Dean Sprague, the club’s volunteer newsletter publisher and owner of PedPowerPerform Lab. Course: 20km TT around Fiesta Island (3 laps of 4.1 miles) Wind Conditions: Calm to light breeze Bike: Road, Ritchey BreakAway. 10spd. Rider: M55-59, Weight: 148lbs FTP: 214 watts, 20 minutes. Ritchey Tom Slick Tires, 700 x 26mm w/thorn-proof tubes on Rolf Prima Vigor wheelset
Tannus Airless Tires, 700 x 25mm on Rolf Prima Vigor wheelset
NOVEMBER 2018 18
Final Time: 41:53 at 17.620mph
Final Time: 40:20 at 18.297mph
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Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 United States RETURN SERVICE REQUESTED
PRODUCT REVIEW, cont miles. So far, I have been using a 23mm blue airless rear tire for my job as a bike messenger on our well known pothole filled streets of San Diego, and all is fine. Doing the math, with the number of tires, tubes I have damaged/flatted and co2 cartriges used, it just may be less expensive in the long run for the price of these tires, $80.00 msrp plus installation. The only trade off here, I will mention, is slippery surfaces to contend with. Marble sidewalks and fresh rain bringing up oil in the roads will require caution as the surface of the tire is a bit glossy. It doesn’t rain much here so it will not be a major concern. Ride quality was a little harsher to begin with but
has improved quite a bit as the tire has ”broken in“. Road grip also seamed to have improve. I am actully able to ride with more confidence, knowing I willl never flat or pinch flat. As one can see from the performance comparison results the Tannus tires did not hold Dean back at all; he was even faster compared to his trusted tire/tube combination. You’ll have to check his website/blog for his next comparison test results, on a tri bike. I hope to see more people using these for training rides and even races... and hear more good stories of people’s finishes.