INSIDE THIS ISSUE
December 2011
TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
4 4 4 5
Member Profile New Members Ironman Finishers TCSD Conversation Coach’s Corner
5 6 6 7 12
Race Reports Feed Me From the Couch
15 18 21
TriNews
TCSD DECEMBER GUESTS:
LESLEY PATERSON AND MICHAEL WEISS TCSD welcomes the newest champions, Xterra World Champions, Michael Weiss and Lesley Paterson.
DECEMBER CLUB MEETING Special Guests: 2011 Xterra World Champions Michael Weiss & TCSD’s own Lesley Paterson
and
Ironman Viewing Party Date: Friday, December 9th Location: Deni & Jeff Jacobs Challenged Athletes Center (CAF Headquarters) 5:00pm Food, Social & Sponsor Expo 6:00pm Announcements & Raffle 7:00pm Special Guests! 7:30pm 2011 Ford Ironman World Championship. Commercial Free
Michael Weiss (also know as Wiki Miki) is coming of an impressive 2011 season. Falling short at the IM World’s in Kona, he redeemed himself with an impressive overall victory later in the month at the Xterra World Championship. Michael, Austrian born, comes from a mountain biking background where he was crowned the U-23 European Championship Title in 2003. Later he represented his native country in the 2004 Olympics. He has since gone on to claim many podium and top spots in Xterra, half and iron distance races. He is also one of a handful of athletes to complete an iron distance race in under eight hours.
Lesley Paterson, a native Scotwoman, now residing, training and coaching in San Diego is Michaels’s counterpart. She is the 2011 female Xterra World Champion. You may rember Lesley was a previous TCSD Club guest speaker after her impressive second place finish at Oceanside 70.3 earlier this year. 2011 has been a break out year for Leslie with many top of the podium finishes.
DECEMBER 2011 2
DECEMBER TCSD MEETINGS, CLINICS, RACES & RIDES UPCOMING EVENTS
REAL BEGINNERS’ BIKE RIDE Sunday December 11th, 8:30am
Race 1
Date: Sunday, December 18th Location: Frog’s Fitness Carmel Mountain Ranch 12171 World Trade Drive San Diego, CA 92128-3709
Race 2
Date: Saturday, January 14th Location: Lawrence Family JCC 4126 Executive Drive La Jolla, CA 92037 Entry Fee: 27 bucks ($2 discount if member of host facility) Schedule: 8am 1st wave starts Wave start times are assigned Format: Swim: 10 minutes (pool) Bike: 20 minutes (spin bike) Run: 15 minutes (treadmill) Website for complete info: http://xr.com/e85e
The TCSD Real Beginners’ Bike Ride (18 miles) takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.
DECEMBER CLUB SOCIAL Thursday December 8th 6-9:30pm At The Pearl Hotel, a singles themed event but don’t let that scare you. All TCSD club members are welcome. Dive-in theater will be in operation! It’s gonna be a blast. Come early to enjoy complementary hou’ dourves (courtesy of TCSD). Drink specials. Location: The Pearl Hotel 1410 Rosecrans Street San Diego, CA 92106 (map - http://tiny.cc/ozty2)
DECEMBER CLUB MEETING Friday December 9th 5pm Food begins Location: Deni & Jeff Jacobs Challenged Athletes Center (CAF Headquarters) 9591 Waples Street San Diego, CA 92121 (map - http://tiny.cc/6rbxe)
Tickets are $10.00 each and can be purchased on our EventBrite page: http://tiny.cc/j6s62
Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am Contact: Gordon Clark, coaches@triclubsandiego.org or sharksurfdude@aol.com
This year, we will be raising money for the Challenged Athletes Foundation. 100% of the proceeds of your viewing ticket will go to CAF.
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: http://tiny.cc/75zgc
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.
Spirt!
SHOW OFF YOUR TCSD
What is a TCSD Spirit image? Any TCSD branded item
shown in a unique location, setting or way.
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers Cathy Holl, Craig Zelent, and Anna Weltman.
Beginner Coaches
Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Gordon Clark Vanessa Homyak Mike Clinch Linda Rich
gclark@@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Club Tri/Cycling Gear: Zoca Gear
Ashley Paschall
www.zocagear.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
(443) 454-5260
Expo Coordinator
Your name here!
We’re looking for additional volunteer(s)
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Sprague Design
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Race Directors
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Bryan Diaz Amanda Scott
bdiaz@triclubsandiego.org ascott@triclubsandiego.org
Swim Director
Rachel Wills Erin Hunter
Swim Director, Open Water
Bill Gleason
TCSD Cares
Steve Tally
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
(858) 270-1605
stally@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Andy Concors Judi Carbary
aconcors@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
ARTICLES WANTED
Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
DECEMBER 2011 4
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
MEMBER PROFILE ELAINE BERGERON Nickname: EB Member since: 2004
Monday 5:45 PM Ocean Swim in Carlsbad
Location: Tamarack Beach.
•
6:00 PM Group Run, 4-6 miles, all paces welcome. 7:30 PM JCC Swim Workout
•
•
Location: Movin Shoes, Encinitas.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Tuesday 6:15 AM Pannikin Bike Workout, Group ride
•
Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. 6:00 PM Group Run, 5.5 miles, Mission Beach Boarwalk 7:30 PM Master’s Swim •
•
•
•
Location: Carlsbad High School,
Location: Mission Beach jetty parking lot.
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Fee based.
Wednesday 5:30 PM Mountain Bike Ride (Advanced), Year round
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. 5:45 PM Ocean Swim in Carlsbad 6:00 PM Track Workout
•
Location: Tamarack Beach.
•
Location: UCSD track, northwest corner of the UCSD campus.
6:00 PM Bike Workout in Coronado, Group ride
•
Location: Starting at Holland’s Bicycles, fast paced.
6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM JCC Swim Workout
•
•
Location(s): varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:15 AM Pannikin Bike Workout, Group ride
•
Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM Spin Workout in South Bay 7:30 PM Master’s Swim •
•
•
•
Location: Moment Cycle Sport, Liberty Station.
Location: Pulse Endurance Sports.
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach
Fee based.
Friday 6:30 AM First Light Ocean Swim
•
Location: La Jolla Cove.
7:00 AM Ocean Swim in Solana Beach
•
Location: at Fletcher Cove.
Saturday •
Pulse Endurance Sports, Chula Vista.
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
Sunday 8:00 AM Ocean Swim
•
•
Contact: Mark Kenny for starting location (760) 271-2003.
Location: Powerhouse Park in Del Mar.
8:00 AM Bike Workout, Group ride
•
8:30 AM Morning Ride in Coroando
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
•
Location: Candelas, Coronado. (1201 1st Street)
* Refer to the Club’s website/calendar for additional workouts and latest information.
Status: Single. Occupation: Sales for Active Network (Active.com). When not training, I enjoy: The beach, camping, and hanging with friends. Favorite Local Restaurant: Pizza Port, Solana Beach. Before I became a triathlete: A soccer player. My first triathlon: Crawfishman 2002? In Louisiana. Pre/Post event ritual: Pre - drinking Pedialyte and cleaning the house (don’t ask me why on the cleaning). Post - race party with friends, taking the best shower of my life, buying something fun, and going out to dinner. Favorite event/tri: This is tough... I would have to say San Diego Triathlon Challenge because of what they do for the community and athletes with physical challenges in need of technology to return to sport. Favorite segment (swim, bike or run): Run.
7:15 AM Bike Workout, Group ride
7:30 AM Penasquitos Trail Run
Age Group: F, under 100.
PR/Best race (or any split time): 1:42 Carlsbad 1/2 marathon (2011). I am not much into time, so IM Arizona 2008 was my PR in terms of distance. Not sure if I will do another (might be one and done). continued on page 6
WWW.TRICLUBSANDIEGO.ORG
5
MEMBER PROFILE, CONT.
Congratulations Ironman Finishers! Penticton, British Columbia - Aug 28, 2011
Can’t race without: A wetsuit! I get cold very easy. Most embarrassing or disastrous moment: My first tri, I was last out of the water for the entire race! Me and a 70 year old man were neck and neck for that title... but I took it! Best advice: Let yourself get in and out of shape as it prevents burnout. Don’t try to be in top shape all the time. My equipment: Wetsuit: Xterra Bike: Guru Tri Bike, Parlee Road both from Moment Cycle Sport Running Shoes: Saucony Equipment Wish List: 650c Race Wheels - let me know if you have any used you want to get rid of (elaine.bergeron@active.com).
Allan Saadus Heather Catchpole Jason Weber Mike Braun Jiea Kim Jennifer Wolff Kathleen Rafaat Erin Searfoss Rose Vanduzer
Stephen Alfano
Swim
Bike
Run
Finish
M50-54 F35-39 M30-34 M40-44 F40-44 F35-39 F60-64 F40-44 F50-54
1:04 1:12 1:29 1:34 1:11 1:20 1:23 1:49 1:27
5:27 6:33 6:32 6:35 6:09 7:28 7:17 8:05 8:11
4:02 4:59 4:47 4:44 5:43 5:47 6:24 6:10 6:33
10:41 12:56 13:02 13:15 13:16 14:45 15:40 16:25 16:31
Run
Finish
5:06 6:01
3:18 7:18
9:31 14:52
Kona, HI - Oct 13, 2011 Division Swim Bike
Run
Finish
Louisville, KY - Aug 28, 2011 Division Swim Bike Richard Sweet Paul Gamache
Favorite Thing(s) About TCSD: The people of course!
WELCOME NEW TCSD MEMBERS
Division
James Walsh Beth Walsh Richard Sweet David McMahon Julie Dunkle Matt Dixon Valeria Rosati Al Tarkington
Joseph Arioto
M45-49 M45-49
M30-34 F30-34 M45-49 M40-44 F45-49 M30-34 F45-49 M70-74
0:58 1:14
1:07 5:06 3:12 1:04 5:21 3:29 1:04 5:16 3:37 1:06 5:29 3:44 1:00 5:35 4:16 1:17 5:13 4:27 1:08 5:50 4:26 1:23 6:45 7:55 2,832 participants. Seconds and
OV Rank
AG
191 8 1,228 62 1,295 129 1,401 269 1,407 73 2,046 119 2,301 4 2,493 169 2,523 78 2,832 participants
OV Rank
AG
16 1 1,829 202 2,865 participants
OV Rank
9:30 10:04 10:05 10:28 10:59 11:04 11:32 16:19 transitions
AG
183 46 495 7 506 39 731 149 1003 7 1031 132 1209 23 1743 15 not included.
Airey Baringer III
Indicates qualified for IM World’s Championship.
Anthony Barnett
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, Mike Drury or Liam Thier, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
Joanne Barnett Michael Bascon Jacinto Berrios Julia Brady David Butler Adrian Cadena Eric Campbell James Carver Sean Collins Allison Cordes Melissa Cox continued on page 7
DECEMBER 2011 6
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25
“
By Craig Zelent
”
Matt Sparks
TCSD CONVERSATION WITH:
I enjoyed some laughs recently while talking with the TCSD’s repair guru, Matt Sparks. Your Tri Club experience is not complete until you have seen Matt make one of his unique appearances at a Tri Club meeting. Until you get the chance to witness that in person, I hope you will enjoy our conversation below. Craig: You are originally from a small town in England, where did your travels take you prior to coming to the USA?
Jack Douglas Eva Greenberg Matthew Heinemann Melissa Hibbert Paquita Hoeck Bradley Kamau Molly Kline Jasmine Kung Harold LaBonte Mary Lakatos Carlo Gabriel Laserna
Matt: Yes I grew up in the tiny village of Luppitt whose first notable history was when the Romans arrived at the nearby town in 55AD. There is also a fire beacon on the hill that was part of a string of such beacons used to signal London of the arrival of the Spanish Armada in 1588. The roads are a few inches wider than a car’s mirrors and the hedges up to 20ft tall, and it’s nearly always wet. I didn’t live somewhere with sidewalks or street lights or even more than a few houses until I was 19 when in 1989 I went to university in Manchester. I lived a few doors down from David Beckham’s Mum, [no, really]. Living in a big city was a massive culture shock to me, s year’s Julian u a water crossing at thi but I’d travelled all over northern Europe Doing the Jordon thr Chasers XC MTB race. during family holidays. My parents put the Racers and travel bug in me and my siblings. I finished my Matt: My siblings and I have always been outBachelors’ degree in Design and Technology in doorsy. At 13, we all completed the unassisted the Yorkshire town of Sheffield. In 1994 I went 35 mile Ten Tors hike on Dartmoor, (notorious to teach Design and Technology at the Doha for its very harsh terrain where the Royal College, an international high school in the Marines train). I love hiking and mountaineerState of Qatar. In 1998 I quit teaching and ing and qualified as a Mountain Leader in colwent to earn some money working for a Texan lege. However, in high school sports I was ruboil company that operates out of Dubai. They bish at everything that involved a ball. The other kids would bowl or bat straight at me, sent us all over the Middle East. knowing the result. And rugby was just brutal. By the time I moved to San Diego in March But I discovered that I could run six mile cross 2000, I’d visited 34 countries and lived in three country and be competitive. In three consecucountries. So I’m qualified to tell you that San tive years I won at the county level, came in Diego is indeed one of the finest cities… in the third at regionals and last at nationals. This was world. Craig: What was your athletic background before triathlon?
NEW MEMBERS, cont.
Natalee Laughter Eric Marenburg Kathleen McCartney Hearst Eileen McGonigle Mark Mendelsohn Daniel Morell Ardem Patapoutian Leah Reed John Romais Richard Russell Christina Schroeter Kristin Schulz Katie Scott Paul Sears Odetta Serrett Ted Shafer Dominic Shiosaki Kristin Shulz Leslie Thorp Christopher Tuck Sandra Webster
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
TCSD Conversation, continued an interesting and humbling experience because I ran each of the nine races the same. At county, I’d end up near the back after 500 yards and then would just run past everyone by the end. At regionals I’d be at the back again and run past nearly everybody, but there would be a few people who I never saw until the podium. At nationals, I gave it everything I had of course, end up at the back after 20 seconds and ran pretty much alone until the finish line where everyone had already left for breakfast. What I learned was that while I was fast enough, there were plenty of people who were just much more talented, fitter, stronger and faster than me. And therefore it was taking part and doing my best that was important. You can always participate, and every champion loses the gold in the end. I’ve always had a bike as far back as I can remember and I rode most days in one form or another until I started working life. By the time I was 17 I was riding my bike to school every day, through the rolling 20-25% hills of Devon. Then my brother and I both bought our first mountain bikes at the same time and rode them constantly. We got really good. We learned to wheelie. We learned to ride next to each other, each of us with a hand on the other bike’s handle bars. We would ride straight at each other, butt wheels, endo and touch helmets. And we learned to ride through the ploughed field with our eyes closed. We were just bored teenagers. At university a few years later this translated into being part of the No#1 student mountain bike team in Britain. Races were great fun and we’d do the XC, the downhill, the hill climb and the observed trials all on the same bike, steel frames, no suspension and loads of fluorescent yellow. I raced in the Middle East and won the Qatar National Duathlon on my MTB with skinny slicks. I did the run with my MTB shoes on. But most of my toes turned black. The Prize was a VCR and a massive medal. But it was nowhere near as competitive as a TCSD duathlon! Once in San Diego, I raced the Big Bear Am Cup mountain bike series for several years and placed fifth in the Grand Prix once. I was so thrilled because Olympian and world champion Jimena Florit gave out the prizes. I had a bit of a crush on her back then. Years later she joined TCSD and we laughed about that. But then in 2003, in Keystone Colorado, I had a close scrape with death, which led me to triathlon. I was in the terrain park on a raised obstacle when I let my front wheel roll off the 12 inch wide plank I was on, six feet above the ground. My back wheel stayed up and I went most of the way upside down and landed on my head. My neck made an awful crunch, and my Giro helmet broke into nine pieces. I saw stars. Today I can’t believe I wasn’t taken to ER, but I ended up riding again that day and finished my work in the mountains. But I was really hurt and later found out that I’d displaced some vertebrae in my neck. I feared giving myself another jolt so I decided to find something
DECEMBER 2011 8
safer than mountain biking and stumbled across triathlon. Craig: How did you get involved in the TCSD? Matt: My very first TSCD event was a desert camp in 2003 I think. I won the Hill climb challenge and met Jim and Dee Dee McCann for the first time. But it was a few years later that I actually joined and met Jim and Dee Dee again for the Monday Shores swim. I’d never swum in the ocean before, and I got really cold, scared and exhausted. I purchased a wetsuit the next day. It made all the difference because I knew I wouldn’t drown if I stopped swimming. Dee Dee and another girl Julia, stayed with me the whole time even though I was hardly moving. It’s that nurturing of the beginner at which TCSD is really great. I was hooked. I bought the Total Immersion book and it transformed my understanding of swimming. Craig: What was your first triathlon and what was that experience like? Matt: My first ever triathlon was the Camp Pendleton Olympic in 2004. It went wrong. Or rather my bottom went wrong. I saw a lot of Portapottys that day. And I remember seeing Brian Long a lot that day too. The anatomy of my race hasn’t changed too much. Finish the swim in the bottom 3rd, chase down lots of people on the bike and then run fast enough to pass lots more people only to have to stop for an emergency poo, and then run down anyone that passed during the Spanky break. I end up apologizing if I pass the same person more than twice. Craig: I know you completed Ironman Arizona in 2006. What was that experience like for you? Matt: It was like no other, Craig. I finished and set some records, probably. People who’ve known me will know what’s coming next, and it’s not for the squeamish! I had never run more than six miles competitively, and from and limping through the Ralphs Half Ironman (also known as the California 70.3), I knew that I’d have to alter my gait. My training partner and compatriot Tony Stonehouse and I hired a coach to teach us Chi Running. We worked on form and conditioning and in six months turned me from a bad heel striker to a mid foot grasshopper. Mike Plumb completed our race training, with us putting in about 16 hours training a week by the end. I also did lot’s of work on my swim hiring several coaches from the Tri Club to help me. The Tri Club’s network, people and support was easily the largest helping factor in my . ie ar M h it ew e danc IMAZ finish lin
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories.
Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service. continued on page 11
TCSD Conversation, continued preparation for IM. A few weeks before the race I got a really bad flu virus and a load of bacterial infections, too. My taper went vertical and training came to a premature end. Then to add insult to injury, I gave myself food poisoning the weekend before the race by eating some chicken that should have been re-cooked. I had diarrhea for three days......
my race belt. I soldiered on to mile 16 when I think it is safe to say that I was done. I was hypo hydrated and in trouble, but quitting was not an option. I was drinking lots, but it was just coming back out at the other end five minute later. I formulated a plan to finish. I would walk the mile to the next Portapotty, where I would sit down and rest, eat and drink something and get electrolytes. I’d wait So Race day: I felt for the “results” in the ok, but knew my last potty and then walk few weeks couldn’t the next mile. I finhave helped me. I did ished, in 15:55 with have my best ever Matt an d Marie on th e NINETEEN Portapotty su mmit of Mt W swim bar none. And I snow ascent hitney after of the mount ai stops. Arizona is a great neers route was going well on spectator’s course and the bike until 3/4 through when I felt some gurgling in my tummy. I knew by T2 what was my wife, Marie, was there all day and at every happening and took a half hour transition with opportunity. We ran the last half mile together. the first potty break. I started the run and knew Grasping the never to be repeated opportunity, that it was going to be a long day. I managed she lunged at the line beating me by inches. It the first five miles relatively well, I kept my made for a hysterical set of photos, but we kept form and gait. But by mile ten I was stopping the one where I was still in front !! at every Portapotty and taking five minutes to “vent” I was just making so much gas my abdomen was visibly blowing out either side of
DECEMBER 2011 10
Craig: What would you say has been your best sporting performance in your career?
Matt: My two roommates and I made a first ascent rock climb of a 900ft cliff in the Emirates, We got to name it and it went in the guide book. That was cool. Craig: What was your professional background
like before MHS-Works? Matt: I’ve always had three arenas in my life, making things, bicycles and flying. Sometimes all three at the same time and I’ve ended up
SPONSORS OF TCSD
continued on page 22
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page.
COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services. continued on page 12
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SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
Infinite Running Contact: Rob Hill www.infiniterunning.com info@infiniterunning.com Discount: 10% off of all training programs
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, call for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
COACH’S CORNER: Nutrition Stratagies for Distance Running Fortunately, there are easy-to-implement sports nutrition strategies that can help you prepare for and remain strong throughout your workouts and races, and also help ensure that you fully recover afterwards so you’re ready for your next training session or competition. 1. START FULLY HYDRATED If you go into workouts fully hydrated, you’ll be able to train harder and realize better gains. The same goes for distance events themselves — you’ll be better able to sustain your race pace and achieve that personal best. Make up for any previously incurred fluid deficits by consuming 14–20 fl oz (400–600 ml) of water or sports drink 2–3 hours before your race or workout. Keep hydrating by drinking another 8 fl oz (240 ml) prior to a workout or as you’re warming up before a race,especially if conditions are hot or humid. You can monitor your hydration status before exercise by checking the color of your urine. A light-yellow color is consistent with adequate hydration. If your urine is darker, more like the color of apple juice, that’s typically a sign that more fluids are needed before you start pounding the pavement.
2. START FULLY FUELED As a distance runner, your glycogen stores are being depleted with each workout or competition. This demands that you fully replenish your carbohydrate fuel stores on a daily basis. If you don’t, you’ll rapidly run out of carbohydrate fuel, and workouts and performances will suffer noticeably. To top off muscle glycogen fuel stores before working out or competing, consume a pre-exercise meal somewhere between two and four hours before exercise. The goal is to start exercise fully fueled and hydrated, but also feeling comfortable. Choose familiar carbohydrate-based foods and beverages, and avoid slow-to-digest fatty and high-fiber foods prior to running. Carbohydrate-based foods include pasta, rice, bread, cereal, vegetables, fruit, and sweetened dairy products such as flavored yogurts and milks. Experiment during training to find the right foods and timing that work best for you. If you get hungry before a race, make sure you have carbohydratebased snacks on hand, and consume your snack along with fluids. The ideal time for a snack is about an hour before you run.
PRT. 2
San Diego’s only Retül bike fitting facility, which utilizes 3D Motion Capture, Retül Zin (hand held digitizer) along with CompuTrainer’s SpinScan pedal stroke analysis software. A FitForPower Session is one of the most cost effective ways to
improve performance and prevent injury! Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 13
FitForPower: The most comprehensive bike fit available! Find out why Craig Alexander, Mirinda Carfrae and the rest of the Trek/Kswiss Tri Team, and many top professionals (and age groupers!) are being fit with Retül. Call or email today to set up your FitForPower Session.
Visit www.PedPowerPerformLab.com
858.270.1605 dean@PedPowerPerformLab.com The Lab is an authorized dealer for the following: Kestrel and Lynskey Titanium frames, Ritchey and Rotor Bike components. Rolf Prima wheels, Gray bikes & carbon wheels, Cobb Cycling & ISM saddles. Synergy wetsuits & triathlon apparel. Certified
DECEMBER 2011 12
You are next!
If you get prerace jitters and typically don’t feel like eating, or you experience gastrointestinal distress when running, don’t skip eating entirely. Instead, try liquid carb sources in place of solids for your prerace meal. A fruit smoothie or a low-fat yogurt is a good carbohydrate-based alternative. Finally, don’t forget to eat before morning workouts. If time is running short, try a fruit smoothie, low-fat yogurt, along with some water. Even though the following suggestions might vary in nutritional content, the general idea is to eat a larger volume of food when you have more time before exercise, and less volume when you have less time. Remember this helpful saying: “The more time the more food, the less time the less food.” Practice with the same food options during training so you have your best pre-event meal in place before all your competitions. 3. REHYDRATING AND REFUELING WHILE RUNNING For distance runs lasting less than one hour, your existing fuel stores should tide you over. Therefore, your focus can be on staying hydrated. In races that are less than 6.2 to 9.3 miles (10–15 km) in cool conditions, elite runners might not need to hydrate during the race and might not want to sacrifice any time. As distance, temperature, or humidity increases, the need for fluids increases as well. To stay hydrated in these circumstances, it is the consensus recommendation of authorities such as the American College of Sports Medicine that athletes consume fluids at a rate that closely matches sweat rate. This generally requires something on the order of 13–26 fl oz (400–800 ml) every hour of exercise, preferably in smaller amounts taken frequently, such as three to seven fluid ounces (100–200 ml) every 15
minutes. However, fluid needs can vary considerably based on factors such as body size, pace, and weather conditions. Therefore, you might want to calculate your sweat rate for the various conditions in which you train and compete. Calculating your sweat rate is really quite simple. For a step-by-step guide to calculating your sweat rate and to obtain a personalized plan to meet your unique hydration needs, use the PowerBar® Sweat Rate Calculator at www.powerbar.com/src. Glycogen depletion leads to heavy legs, and low blood sugar leads to fatigue. Avoid both by initiating the refueling and rehydrating process early in a race; don’t wait for your glycogen stores to run dry or your blood sugar to drop. You should consume 30–60 grams of carbs per hour for exercise lasting one to two hours, or 45–90 grams of carbs per hour for exercise lasting more than two hours. Water vs. Sports Drinks Water is usually fine for short workouts or runs (e.g., less than an hour) in cooler weather. However, for intense workouts, long runs, and anytime you’re exercising in the heat and humidity, a sports drink that provides carbohydrates, fluids, and sodium, is a much better option than plain water. The advantages are many: First, a sports drink provides carbohydrates to help sustain your blood glucose level during exercise. Second, athletes typically consume more fluids when their hydration beverage is flavored, as is the case with a sports drink. Third, the sodium and carbs in a sports drink cause the fluid in the beverage to be absorbed more quickly. The sodium also helps maintain your drive to continue drinking fluids during exercise, which is crucial to meeting your fluid needs. Finally, the sodium also helps you retain the fluid that you’ve consumed.
SPONSORS OF TCSD
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package.
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Compex Contact: Charlie Wright www.shopcompex.com
continued on page 14
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page. continued on page 14
Thanks!
WWW.TRICLUBSANDIEGO.ORG 13
COACHS’ CORNER: Nutrition Stratagies for Distance Running, continued SPONSORS OF TCSD
Garmin www.garmin.com
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page. continued on page 17
DECEMBER 2011 14
Gels A good option for rehydrating and refueling, especially in longer races, is to consume an energy gel and chase it with water. Make sure to select an energy gel that provides sodium along with carbohydrates. These gels are designed to be consumed every 20–45 minutes during exercise and they provide the carbohydrates and sodium of a high-end sports drink. 4. PRACTICE IT DURING TRAINING FIRST There’s no question that starting exercise fueled and hydrated, and rehydrating and refueling during exercise, are critical elements of a successful sports nutrition strategy. Experiment with the types and timing of foods and beverages during training. Make small adjustments to your regimen as needed, and trial-run those as well. The objective is to have a hydration and fueling regimen on race day that you know works for you given the conditions in which you’ll be running. 5. ACTIVELY PROMOTE RAPID RECOVERY As soon as you finish a race or training session, make recovery your first priority. The recovery stage is where you make the gains from your hard work and get ready for your next run. Your body is ready to start the recovery process just as soon as you finish exercise, but you need to provide the nutritional components, including carbohydrates to restore depleted glycogen stores, protein to repair and build muscle tissue, and fluids and sodium to effectively rehydrate. Carbohydrates To speed the reloading of your depleted muscle glycogen fuel stores, consume about 0.5 grams of carbohydrates per pound (1.1 grams per kg) body weight within 30 minutes of finishing exercise. You can repeat this in two hours, or transition to your usual carbohydrate-based snacks and meals. For a 150-lb (68-kg) distance runner, that equates to about 75 grams of carbohydrates immediately after running and then again two hours later. You
can also rapidly refuel by consuming smaller amounts of carbohydrates more frequently if that leaves you feeling more comfortable. Protein Muscle tissue repair and building are other important facets of recovery. Muscle tissue is made up of protein, and protein is made up of building blocks known as amino acids. When you consume protein foods, the protein is digested and broken down into its component amino acids. These amino acids are then absorbed and repackaged into the proteins your body needs, including those required to repair and build muscle tissue. Although protein requirements can vary between individuals — for example, due to differences in body size or activity level — in general, try to consume a minimum of 15–25 grams of protein within an hour after your running workouts, to maximize the muscle rebuilding process. Fluids and Sodium Distance running can lead to heavy fluid and sodium losses due to sweating. Weigh yourself before and after exercise to gauge your net loss of fluids. Replace this fluid by gradually drinking about 16–24 fl oz of a sports drink, recovcontinued on page 25
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RACE REPORT: SOMA, Am I Ready? Date: November 9, 2011
By Cathy Holl
Location: Tempe Town, AZ
Bistro. It was fun to chat with the others who had completed half Cathy Holl ironman’s before and could give me some insight on strategy F 60-64 and survival. Am I ready for the SOMA Saturday I couldn’t wait to get to the expo by 1/2 ironman? I have been 10am and pick up my bib #364, baby blue swim using Training Peaks cap, and information. The expo was small and easy since March with a to navigate. Of course I couldn’t resist getting some coach, completing three extra gels, electrolyte tablets for fluids, compresInternational distance sions socks, cute pink bib belt, oh, and a new pair triathlons this summer: of goggles. It was a good thing there weren’t more the Desert, Wildflower, vendors. The expo can set you back more than the and TriClassic. But this race if you’re not careful!! was double the disI decided to wait to rack my bike until later in the tance. day so I went back to the hotel to go In April, I biked the through all the race Gran Fondo (62 info, samples, and miler), in June I ran Can you say St rippers? new swag I got at the Rock n’ roll 1/2 marathon, expo. I went back to and in September I swam the 1.2 mile Tiki swim. the transition area at Oh, yes, I could put it all together, with my training, and 4pm to rack my do it!!! “Charger bike”. Because With three weeks to go before the event I developed pirit was so hot I was iformis syndrome, radiating down the left leg and was advised to let some air ready to pull the “transfer button” on the race and delay out of the tires and pump it for a year. But I had trained diligently for eight months them up in the morning and wanted to get SOMA under my belt before Oceanside as the heat could cause 70.3. I decided to go to a massage therapist specializing them to burst and I did in sports injuries. Christina’s first session of deep tissue not want to deal with massage and active release was that pain that “hurts so Go Charger! changing a tire in the good”, almost torturous. Would it get better? The secmorning. ond massage was performed, peeling the layers of injury away, Heat was going to play a big factor race day. It got up to 95º and the shooting pain down the leg was subsiding. The final massage the Tuesday before the race was gentler and just what I Saturday and was expected to be in the mid-90’s again Sunday. I sat around in the hotel room the remainder of the day. Like many needed to get the legs ready. The week prior to the race was full of “taper madness”. Had I of the athletes, I kept calculating the amount of gels, nutrition, and fluids I would need for the race. The dry heat would be a trained enough? Was I ready? Could I put factor and I knew it would be better to have more than not ! es gre it all together? I had to e 100 de What? It’s only lik enough, especially of electrolytes and fluids. Off to remember “It’s all about the bed still wondering, oh, a lot of things….. day.” My husband and I Race morning I’m up at 4am to eat a half bagel with arrived in Tempe Friday and peanut butter, half a banana, and some coffee. The checked into the hotel less hotel already has a breakfast buffet out for the runthan a mile from the Expo ners. I pack my bottles with ice, water, and those area. I went by car with tabs with electrolytes. Nervous anxiety is setting in. another woman and checked I get to the race transition area at 5:30am. Inflate out some of the bike course. tires-check. Lay out equipment in transition areaThere were a lot of u-turns on check. Use the porta potties-check. Grab my wetsuit, the course. We went with a cap, goggles, and silicone ear plugs and head to group of Tri Club members to dinner at Oregano’s Pizza continued on page 17
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DECEMBER 2011 16
RACE REPORT: SOMA, continued Tempe Town Lake. The elites are off at 6:30am. more comfortable on the course, with the final It’s already about 70º and the water is 64º, not lap concerned with getting enough fluids much below the allowable limit of 68º for wet- because the temperature was rising. I was suits. My wave is the last one, at 7am. We have amazed at all those bikes I hadn’t seen with the a “floating start” so I get in the water and it is last transition that now seemed to have magipretty dang warm. My strategy, since my weak- cally reappeared as I came in for the last tranest link is swimming, is to be up front but on sition. Where, oh, where do I rack my bike? Oh, the far right so I don’t get pummeled at the there’s my spot! I quickly slipped on my beltpack which had start. The horn goes off and we head east in Tempe Town Lake, right into the sun. Sighting gels, balms, and more sun block. I also had one the buoys was difficult, but because it’s a reser- of the small Tri Club towels which I grabbed when I took off for voir I was able to sight along the right bank the run. It was now ledge on the way out till the in the low 90’s and I left turn going back. Gee, 1.2 was HOT. At every aid miles is a long way, especialstation I poured ice ly when your goggles fog up. onto the towel, It sure was nice having wetrolled it up and suit strippers when I got out placed it around my of the water. I took full neck. It became my advantage of the service. saving grace. A two Next, to run to the transilap course around tion area to find my bike. It Tempe Town Lake was no problem, as there were was now the final only about 25 bikes remaining; feat. A few of the I was astonished that it was so aid stations ran out quiet there now. It was now of ice. It felt a litalready in the mid-80’s so I possi. D TCS the of e som h tle like the “death swathed on some sun block and Sharing the victory wit march” on the final lap. But since stuffed a quart size bag of ice down my Tri Club top to keep me cool and head- running is my strongest sport it felt nice passed out on the bike. The bike course is three ing many who were ahead because of the swim loops with many u-turns but thankfully the or bike. I was throwing water on my head at biggest hills are merely going on the overpass- each aid station and resorting to packing ice es. My mantra during the bike was to “resist the anywhere I could in my Tri Club kit to stay cool. urge to brake” when performing the turns and The last few miles I felt this lump in my throat instead anticipate the turn and stop pedaling and my lips were quivering with the realization going into it. The first lap was chaotic because that I would be crossing the finish line of the the pros and fastest athletes were already con- SOMA half ironman. In the final stretch I saw stantly “lapping me”. By the second lap I was continued on page 28
Spirt!
SHOW OFF YOUR TCSD What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
SPONSORS OF TCSD
Timex (800) 448-4639 www.timexironman.com
Xterra Wetsuits Contact: Victoria du Roure www.xterrawetsuits.com (858) 565-9500
Zoot Sports www.zootsports.com
WetsuitRental.com www.Wetsuitrental.com
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters continued on page 21
WWW.TRICLUBSANDIEGO.ORG 17
FEED ME: Turkey Meat Loaf Thanksgiving has passed and now you have all that left-over turkey meat. Tired of turkey sandwiches? Why not grind it up as part of this easy to make Turkey Meat Loaf. Makes 5 servings.
Ingredients 1 lb lean turkey, ground 1/2 cup regular oats, dry 1 cup large eggs 1 tbsp. onion, dehydrated 1/4 cup catsup Directions ■ Preheat oven to 350°F. ■
Combine all ingredients and mix well.
■
Bake in loaf pan for 30-40 minutes, or to internal temperature of 165°F.
■
Cut into five slices and serves
Nutrition Facts Serving Size: 1 slice (3oz.), Calories 192, Total Fat 7g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 103mg, Sodium 214mg.
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
18
DECEMBER 2011
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SPONSORS OF TCSD
Mayésa contact: Jane Adolph www.mayesa.com www.facebook.com/drinkmayesa
Power Bar www.PowerBar.com
FROM THE COUCH: Performance Anxiety Performance suffers for a number of reasons, especially under extreme pressure. If you are not adequately prepared to perform, you will not perform well. That is the most obvious reason. You and maybe also your coach or another person might be aware of how much or how little you have prepared and know that it is not sufficient for the task that lies ahead. It follows that your performance will be weak in relation to the task and you will have to work harder for next time. Nevertheless, it is interesting to note that not only pure physical preparation (or lack of it) influences the degree of anxiety. Many other factors come into play, especially in athletes who ARE adequately prepared. Performance anxiety occurs when you are about to undertake a challenge that normally is easy enough to accomplish, but because you know you are about to be judged, scored, rated, or graded, you get distracted by uncertainty and your ability diminishes. As a result, you
PROFESSIONAL SERVICES By Anna Weltman
usually do not perform as well as expected. Another reason is that you possibly ‘believe’ that you are not adequately prepared to receive a good judgment, score, rating, or grade. Your belief might not be based on fact at all. A belief is simply a belief. N o t a b l y, choking during a big event is usually set off by a solitary moment of distraction, reducing even the most talented athlete to the skill level of a beginner with the flip of a switch in the brain. This can happen in a variety of situations. You might have just noticed your biggest competitor closing in on you, or you begin to contemplate the obstacles that lie ahead: a steep grueling hill that you must attempt to climb or a choppy current for swimming. Focus is disrupted, emotions are conjured up, continued on page 22
Beyond 20 Contact: Thomas Johnson www.Beyond20.com
Brian Long Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Competitor Magazine www.competitor.com
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page. continued on page 22
WWW.TRICLUBSANDIEGO.ORG 21
FROM THE COUCH, continued SPONSORS OF TCSD
Gomez Law Contact: Laura Sasaki lsasaki@thegomezfirm.com (619) 237-3490, (760) 585-6014 www.thegomezfirm.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
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
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page. continued on page 23
DECEMBER 2011 22
and those emotions take the place of whatever you were trying to process in your brain, such as how to put one leg in front of the other. You now begin to focus your thoughts on anticipating what the other athlete is capable of, trying to remember how they placed in their last race, or feeling like this is not a hill grade you have ever successfully mastered without losing a lot of speed, etc… None of these Self thoughts helps you in your endeavor and most of them create anxiety that drains your body and mind of the energy it needs to get the job done. Once the emotions take over, it is downhill from there. Counterproductive “self-talk” sets ance m r o F r Pe Reinforces in, making it worse: “I know I can’t beat his/her record. She/he is much faster than I am in the swim. I remember swimming through these breakers and swallowing so much salt water! It was uncomfortable and scary! I’m going to have to handle it differently if I want to make it this time.” When you choke, it often starts because you are distracted by the event conditions: the spectators in the stands, the cold water, the last-minute instructions by the race event director, even the equipment and staffing of the race. Each time conditions are changed, your heart rate actually changes, your breathing changes, everything about your body changes. Again, energy that you need for focus and for strong performance is re-routed to where it is not supposed to go and not needed. This robs you of what you do need, and performance fails. Luckily, performance anxiety can be treated. First, take stock of your beliefs about your abilities. Do you believe in yourself and your abilities at this point in your preparation? Do you think you are adequately prepared? If you believe you are, then identify any false beliefs you may find yourself running to, whenever you are about to perform. Positive self-talk and “positive-feel” both help to uncoil yourself from the vicious circle of false belief. Identify the emotions you have about your ‘hot buttons’ - those distracters that ‘flip your switch’ during a competition, such as a competitor or difficult
challenges on the course. It helps if you journal your feelings and thoughts, and revisit those several times a week to reflect a variety of moods and energy levels that you have throughout the course of the week. To prepare for the anxiety-produced changes in your vitals and to prevent those changing conditions -Talk from affecting you negatively on Stimulates race day, your practice sessions should include abnormal and E AG c h a n g i n g SELF-IM conditions. Controls For example, surround yourself with unfamiliar faces, noises, or use different equipment. Try to include unexpected conditions as well such as forgetting your socks, or taking a different route because of a road closure. Breathing exercises are very vital and I will post an article on breathing exercises in next month’s newsletter. Positive Self-Talk, Positive-Feel and Visualizations adopted from Karate. When you walk into the ‘ring’ ready for your performance, think to yourself, “This is MY ring!” Adopt this to triathlon: When you get to your event, and enter the competition area, you can think, “This is MY competition area. This is my transition area. This is my race course!” Owning the event gives you familiarity. You project energy – you rule the ring/competition area. Everyone should notice you. Presenting yourself gives you confidence. Imagine that you have eyes situated at the back of your head, looking forward and backward. They see all…they do not close. Your spine and belly should feel as if they hold another eye that sees all. Project your energy from between your eyes. Keep your eyes straight ahead. Focusing gives you awareness. Get ready for the match (or start gun) by quietly and lightly ‘panting like a dog’ – breathing in and out quickly, but not loudly. Become less heavy on your feet. Preparing gives you increased agility. During your race, do not spend time looking
at your opponents, or noting their aggressive moves. This robs you of time. Too much time is spent taking notice, judging what to do, and then expressing a reaction. You do not need to spend time analyzing and making decisions. Just ‘see’, but do not ‘look’. Only perform your own moves - do not react according to others’ moves. Time management gives you a chance at being a champion!
Anna Weltman is a sport psychology consultant who works with athletes to develop motivation, confidence, focus, and emotion-control using mental training skills such as visualization and hands-on situational training. She can be reached at: anna@psychforsport.com or by logging onto www.psychforsport.com.
SPONSORS OF TCSD
Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 oriana@clearvieweyes.com www.clearvieweyes.com Discount: 20% off, refer to TCSD Member Discount web page.
FlexPower Contact: Kenneth Yun (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: Available on TCSD Member Discount web page.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: Refer to TCSD Member Discount web page.
Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services. continued on page 24
WWW.TRICLUBSANDIEGO.ORG 23
TCSD Conversation, continued SPONSORS OF TCSD
Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10-15% discounts, refer to TCSD Member Discount web page. Torrey Hills Chiropractic
teaching them all too. As a child I took everything apart. My parents, both architects, were building our house and I got into everything all the time and must have been a huge pain. But by the time I was ten, I was putting things back together again and coming up with new custom built toys. I aced every workshop class and ended up teaching Design and Technology in high school. Critical thinking, the design process and construction all come naturally to me. I came to San Diego to go to flight school and later flew the corporate plane for a commer-
cial real estate developer. I worked on the construction sites when I wasnâ&#x20AC;&#x2122;t flying and ended up training another pilot who turned out to be my cheap replacement. But soon enough I was building my own construction company so everything worked out I suppose. Craig: How did MHS-Works come to be and what services do you offer? Matt: These days MHS-Works is a full service remodeling company offering kitchen and bathroom renovations, whole house remodels and
4653 Carmel Mountain Road San Diego, CA 92130 torreyhillsdc@aol.com (858) 481-1422 www.livingwelldr.com
UCSD Sports Medicine Contact: Robyn Stuhr rstuhr@ucsd.edu www.health.ucsd.edu/sportsmed
www.skinfit.usa
DECEMBER 2011 24
continued on page 26
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WWW.TRICLUBSANDIEGO.ORG 25
TCSD Conversation, continued we’re about to start offering additions and new construction. We still do the handyman stuff. I’ve built a team of people who share my vision of high standards and I have a great mentor, a retiring custom home builder. We’re looking forward to ever more challenging projects. MHS-Works was always in the cards, it was natural progression of me doing what I was good at. But it was TCSD president, Jim McCann, who encouraged me and talked me into setting up on my own. Jim told me to send out emails to the news group offering some of my services as a handyman. I’m still grateful to the people who believed in me and gave me work then; Carol Stoyla, Emilio De Soto and Dr. Jon Halperin. And, of course, Jim and Dee Dee McCann - I built out the storage for www.wetsuitrental.com the week before Jim passed away. Craig: Running your own company means that you have very limited time to train. What are some of your favorite workouts? Matt: I never know where I’m going to be at the end of the day when the job is done, not when the clock hits five or six. So I tend to go to the workout nearest my end of day location. That means Mike Plumb or Jim Vance’s Tuesday track workout, the San Elijo or Penasquitos mountain bike ride on Wednesdays, the La Jolla Cove or Moonlight Bay swims on Fridays. I also do the Tuesday and
DECEMBER 2011 26
Thursday 0630 Swami’s ride around Carlsbad. That is the epitome of short duration intensity. I’m always on my bike on Saturday mornings, Either on Darrell’s epic Del Mar ride, Swami’s, or on my mountain bike. Craig: What are your favorite benefits of membership in the TCSD? Matt: Oh, that’s so easy. It’s the people, of course. Nearly everyone I know in San Diego is in one way or another related to TCSD. And when I was single, TCSD was my family. All the races are great too, and they’re put on by great people.... I do admit that back when I was single, I lived off leftovers from camp outs, pot lucks and race food. I’ve won my fair share of great prizes at the raffles, too. It’s just a great club and I’m proud to be part of it. Craig: Who is your hero and why do you feel this way? Matt: My cycling hero is Miguel Indurain, just because he was winning the Tour De France when I started watching it. And Bob Roll… say no more! But in Triathlon, it’s not the big time pros, it’s the people who I’ve known as friends who’ve pushed themselves to the point of being the best they can be. People like Lesley Paterson, Jim Vance and my good friend, Phil Krebs. They are humble people with regular jobs and a regular life, who just work with such dedication and drive that they perform as world
class athletes. But really my hero is my wife, Marie, who puts up with and supports me. She’s a trooper, too. Marie had never been camping before she joined TSCD and I didn’t own a tent, but she showed up at a camp out all glam and dressed up after shopping in Hollywood and then slept under the stars with me. However, she did buy me a tent that Christmas. Craig: What are your future goals in triathlon?
effect out of any given period of my attention. So that translates into short concentrated workouts. I’ve been meaning to do some Xterra races, but ultimately I love the TCSD Duathlon and Aquathlons. They provide me with all the racing I need. And they are every bit as good and as well organized as the best of the rest. Craig: Matt, thanks for sharing your story. I really appreciate all the high quality work you have done for me at my home, but I especially value your friendship. I’m certain you will have some excellent race results in the future over and above the “results” you leave in the Portapotty!
Matt: I certainly have unfinished business with Ironman. It would be nice to have a finishing time under 11 hours which is what I was aiming for last time. But I’ve put other Matt’s best impression of Miguel. life goals ahead for the moment. And as a small business owner with a Craig Zelent is a USA Triathlon Level 1 family I’ve learned to aggressively prioritize Certified Coach. Craig can be reached at everything I do in order to get the greatest 760-214-0055 or tricraigz@yahoo.com.
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. Our Clinic Specializes in: Orthopedic Rehabilitation Sports Medicine Rehabilitation Active Release Techniques® Women’s Health Pelvic Floor Dysfunctions Biofeedback McKenzie Method Cumulative Trauma Disorders
COACH’S CORNER: Nutrition Stratagies for Distance Running, continued ery beverage, or water for every pound (1,000–1,500 ml per kg) of weight lost. Consume sodium sources along with your fluids. Rehydration will be more effective when sodium is included with the fluid and food you consume as you recover. If your loss of fluids consistently exceeds two percent of your body weight, try to increase your fluid intake a bit to avoid dehydration. If you find that you actually gain weight during a workout or race, it’s a sign that you’ve consumed too much fluid. This sometimes happens to slower runners who find themselves out on the course for hours at a time. To avoid overhydration, cut back a bit on your rate of fluid intake during exercise. 6. KNOW YOUR EXTRA-ENERGY OPTIONS Carbohydrate Loading If you’re going to be in a race that will require every last gram of muscle glycogen and more, carbohydrate loading — a technique where you taper your training one or more days
before a race, while increasing your intake of carbs — might be right for you. Done correctly, the net result is a significant boost in your stores of muscle glycogen. That can translate to a performance benefit in races that are 15 miles (21 km) or longer. For more on effective carbohydrate loading, search Carbohydrate Loading at www.powerbar.com. For typical endurance exercise of a couple of hours or less, the consensus recommendation for refueling with carbs is to consume 30–60 grams per hour of exercise. If your running challenge exceeds the two-hour threshold and your pace is fast, you might benefit from a faster delivery of carbohydrate fuel to your working muscles. But just any carbs won’t do. Research has shown that consuming a 2:1 ratio of glucose to fructose during extended endurance exercise delivers more energy to your muscles — and better performance. The combination is important because it takes advantage of the
Strength and Conditioning Programs Functional Flexibility Programs Customized Online Exercise Programs
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continued on page 28
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COACH’S CORNER: Nutrition Stratagies for Distance Running, continued fact that your digestive tract has two separate transport systems, one each for the absorption of glucose and fructose. If you load up on just one carb source or the other, the transporters for that source fill up and you can’t absorb the extra carbs. But by consuming both glucose and fructose, you utilize the dual-transport system and get the benefit of the extra fuel. Caffeine Coffee is the world’s most popular beverage, and its caffeine content is a major reason why. For many, a cup of coffee in the morning helps wake us up, and a second cup in the afternoon helps keep us going — a fact not lost on distance runners. Caffeine has been the subject of extensive research. It can boost performance in many athletes, including distance runners. The exact mechanisms are still being studied, but the benefit seems clear. Caffeine before or during endurance exercise can help
reduce the perception of how hard you’re working, so you might run faster and/or farther without feeling like you’re working harder. However, you don’t need tons of the stuff to get an effect, and some athletes are sensitive to caffeine and should avoid it. The more recently recommended amount for performance improvement is 0.45–1.4 mg caffeine per lb body weight (1–3 mg per kg). For a 150-lb (68–kg) athlete, that equates to about 70–210 mg. To learn more about using caffeine effectively, search Caffeine and Athletic Performance at www.powerbar.com Be your best when training or racing by being prepared nutritionally before you start to exercise. Know what to rehydrate and refuel with, and when, and what’s needed afterwards to promote a full recovery. Article courtesy of PowerBar from their PowerBar Playbook Series | Sports Nutrition For Distance Running.
RACE REPORT: SOMA, continued the familiar Tri Club teammates out there cheering and encouraging me as I “raced to the finish”. One of them even took a video of me and that “race” actually looks like a shuffle. But, I persevered, in spite of the 98º temperature at the finish. I got my medal. My goal was to get under seven hours. I did it in 6:53. My
DECEMBER 2011 28
teammates were there at the finish area with me. Friends of ours took pictures and then I headed right over to the mound of ice and couldn’t get enough of it. SOMA half ironman, DONE. Next goal, Oceanside 70.3 March 2012.
Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride, and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
What will we do for you?
1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys
Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.
Q
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Explain Your Rights for FREE
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Hospital and/or Home Visits
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Help You Find the Best Medical Care
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Photograph the Accident Scene, Injuries & Property Damage
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Obtain Vital Medical Evidence
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Deal with the Insurance Company
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Hire an Investigator to Preserve Witness Statements
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Prepare a Professional Settlement Package
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Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association
…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.
See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)
Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.
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rduquette@911law.com *These testimonials do not guarantee you will win your case
INTRODUCING INTR RODUCIN NG |
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Tri-Club Discount! Weâ&#x20AC;&#x2122;re offering Tri Club San Diego 10% OFF the Sprint and Olympic distances or 25% OFF the Half and Full distances for the inaugural Palm Springs, CA event. Sprint/Olympic: TCSDSAVES10 Half/Full: TCSDSAVES25
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