INSIDE THIS ISSUE
DECEMBER 2015
Chlorine TCSD Events TCSD Contacts Board Members
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TRIATHLON CLUB OF SAN DIEGO
If
Member Profile Weekly Workout Calendar Ironman Finishers TCSD Conversation: Kona
Check the Club’s website, Facebook page and/or Yahoo group forum for the most up to date activity details.
Its The Law: 3 Feet Rule New Members
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TriNews
you have ever gotten near a public pool, let alone jumped in, you know that oh-so-familiar stench of chlorine. It’s n e a r l y impossible
UPCOMING CLUB EVENTS
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still chemicals. In this system, “salt chlorinators” are used to produce constant low levels of chlorine onsite in the pool to combat bacteria. This is different from a typical chlorine-based pool in which pre-fabricated chlorine tablets are used. Pros: Main output is salt, and it’s way less damaging to your skin and eyes. Cons: Can be corrosive to the pool filter and other equipment.
What You Can Do About Chlorine?
to avoid. Although we are grateful for chlorine's ability to kill germs, algae, and other things in the water (you know it's not just the kiddies peeing in the pool...), it has the unfortunate side effect of clinging to your skin, hair, clothes, and really anything else it touches. Without getting into too much nerdy detail, chlorine is a champ when it comes to keeping environments free from bacteria, including nasty things like E. coli. When it bumps into a human body, it reacts with the proteins in your hair and skin and becomes chemically bonded to you, making it very hard to simply scrub off.* We may find ourselves wondering why in the world we would use this nasty stuff. There must be alternatives! What are the alternatives to chlorine?
Salt Water Pools
Unlike the ocean, we're not just talking about throwing a bunch of table salt in a pool and stirring it. What’s really happening here is that there is still chlorine in the pool, which means there are
Spectralight Ultraviolst UV Pool Systems
This technology is so fancy, we don’t even know how to explain it. Basically, there’s a crazy machine they've developed that will use UV light to penetrate impurities in the water and chemically disentangle them. It’s probably the “safest” way for your body to be in a pool of water free from bacteria AND gnarly chemicals. Pros: Literally no chlorine, no chemicals. Cons: It ain’t cheap.
Hydrogen Peroxide Pool
We’ve all used hydrogen peroxide to disinfect a cut, or clean a wound. Same idea applies to a swimming pool—with the right concentration, this is a powerful agent for keeping your pool continued on page 18
DECEMBER 2015 2
DECEMBER TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Mike Plumb. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605
TRI 101
INTRO TO TCSD AND FRIENDS
REAL BEGINNERS’ BIKE RIDE
Tuesday December 1, 2015
TBD
Sunday December 6, 8:30am
Get the answers to these questions and more at the monthly TCSD Tri 101! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative!
Find out what makes our Club awesome! And to hear about the latest and greatest all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
The TCSD Real Beginners’ Bike Ride takes on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 19 miles. (Suggested distance for hybrids and mountain bikes is 9 miles.) David and James will be your leader and is promising a funfilled morning. Non-members are ALWAYS welcome. Helmets are MANDATORY.
Location: TBD Contact: Paula Munoz, pmariemunoz@gmail.com or Cory Gasaway corygasaway@gmail.com
Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll
Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Barbara Javor and Craig Zelent
Option: 5K run after the ride. Bring your run gear if you plan to join.
NEW Meet up Location: PARK & RIDE Location 12791 Sorrento Valley Road Del Mar, CA 92121 map: http://tiny.cc/f0j8cx
Location: Location: Pulse Endurance Sports 7638 Clairemont Mesa Blvd. San Diego, CA 92111
(858) 384-267 map: http://tiny.cc/am6ea
Contact/Questions: David Navarro, dnavarro140.6@triclubsandiego.o rg and/or James Ismailoglu, membership@triclubsandiego.org
Contact/Questions: Beginner coaches at coaches@triclubsandiego.org ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE ELIZABETH KENNY Nickname: Mrs. Kenny Member since: 2007 Blog/web: urbanedgeclothing.com
President
Mike Plumb
president@triclubsandiego.org
Vice President
Paula Munoz
vicepresident@triclubsandiego.org
Treasurer
Al Allison
Secretary
Paula Munoz
secretary@triclubsandiego.org
Program and Events Officer
Jay Lewis
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Age Group: F 35-39 Status: M Occupation: Professional Seamstress for 15 years and Registered Nurse. Favorite local restaurant: Whisk-nLadle, The Brigantine, Ponce’s. When not training, I enjoy: Sewing, cooking, spending time with my husband and traveling to see my family and friends. Before I became a triathlete I was: A runner and swimmer by trade from high school. Who or what inspired you to start triathlons? I had just moved to California and was living with my sister. She and her husband raced sprints in Hawaii, and she told me about the sport. It peaked my interest, so I thought I would give the sport a try. I trained for a super sprint women's only race, but because of the rain the triathlon was turned into a duathlon. I enjoyed the training and the race so much that I decided to give the sport and club a try in hopes of finding a group of like minded people to train with. My first triathlon: SDIT 2007 Sprint distance. Placed top five in my age group, best I ever did.
DECEMBER 2015 4
Hank Montrose
hamontrose@gmail.com
(908) 247-1145
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Larry Tran
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Kai Nakamura
Race Director, Duathlon
Jay Weber
Race Director, Run and Triathlon Jim Johnson
(760) 214-0055
jameslj01@gmail.com
Social Directors Social Media Manager Sponsorship Director
Kat Gunsur
kgunsur@ccfa.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
(858) 717-1114
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Youth Team Coach Web Administrators
Roger Leszczynski
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
Monday 6:00 PM
Ocean Swim in Carlsbad
•
•
Location: La Jolla Cove.
Location: Tamarack Beach.
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Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride 6:30 PM
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Location: Moment Cycle Sport, Liberty Station.
Run Workout in Carlsbad/North County, Coached session
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Location: Starts at the Bike Trail
that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks. 8:00PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
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Location: 800 Nautilus St., La Jolla.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
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Favorite segment (swim, bike or run): Swim and run.
This year’s athletic goal (2015): To get back into great running shape and enjoy all of my races.
Tuesday 6:00 AM Pannikin Bike Ride
Favorite Race/Tri event: SDIT and Solana Beach. Tri Club Aquathon.
PR/Best race: My first half marathon- Huntington Beach 2007. I broke 2 hrs. 1:58:59. My fastest half marathon time. I trained the hardest for that race and was well prepared.
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
6:00 AM Ocean Swim, advanced/expert swimmers
Pre and/or Post event ritual: Pre- nothing crazy-a typical carbo load dinner and early to bed. Post- eating whatever I want for the rest of the day.
Location: La Jolla Cove.
Most embarrassing or disastrous moment: None yet. Can’t race without: A good attitude and enjoying the race. My equipment: Wetsuit: DeSoto Bike: Scott Running Shoe: Asics
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Equipment wish list: I’m not really a gear junkie. I’m pretty much a minimalist.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
Best advice: My sister gave me advice for my transitions ”Slow is smooth and smooth is Fast”.
6:00 PM
Thursday 6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 8:00PM
•
Location: Moment Cycle Sport, Liberty Station.
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: 800 Nautilus St., La Jolla.
Friday 6:30 AM First light ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, Group Ride
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Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
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Location: Nytro Multisport, Encinitas.
Favorite Thing(s) About TCSD: The friendships, diverse activities and training opportunities and of course meeting my husband, Mark Kenny.
SHOW OFF YOUR TCSD
Spirit!
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. OR post on TCSD Facbook page
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off and 7638 Clairemont Mesa Blvd. (formaly HiTech Bikes) 7638 Clairemont Mesa Blvd San Diego, CA 92111 (858) 715-1517
Michelle Harburg Josh Ramirez Andrew Shore Ryan Spitz Craig Woodhouse Scott Smith Lisa Ryan Mariano Demarchi Paul Brockland Rachel Hayes Donn Ritchie Skip Slade Steve Tally Ran Shenhar Jessica Deree Eric Davidson Kristi Douglas Matthew Behrendt Nick Wenger April Coyle Peter Blomgren Jenna Van Cleve Qinhua He Marty Golightly Jim Murff Antonio Martinez Randy Schmitz Ralph Anders Rick Brady Andrea Astudillo Kevin Miller Sergio Alvarez Brian Abraham Kat Gunsur Jeff Krebs Michael Mitchell Matt Worley Bob Gillingham Veronica Golub David Ousley Andrew Basa David Craig Kristin Hunsbarger Daniele Pelessone Marcus Serrano John Chisholm Barb Koppel
IM Arizona, November 15, 2015 AG AG Rank OV Rank F 30-34 5 291 M 25-29 6 90 M 30-34 11 109 M 30-34 15 146 M 50-54 11 206 M 30-34 33 256 F 35-39 9 356 M 45-49 52 365 M 30-34 51 375 F 40-44 13 386 M 65-69 1 448 M 55-59 9 467 M 50-54 42 512 M 40-44 95 532 F 35-39 18 549 M 50-54 51 589 F 40-44 25 760 M 35-39 110 798 M 35-39 113 823 F 25-29 15 876 M 40-44 150 891 F 30-34 24 910 M 35-39 123 918 M 35-39 126 928 M 50-54 86 934 M 50-54 94 971 M 55-59 41 1012 M 60-64 9 1072 M 35-39 147 1081 F 35-39 39 1084 M 55-59 47 1087 M 45-49 185 1105 M 35-39 155 1143 F 30-34 34 1177 M 55-59 55 1214 M 55-59 57 1259 M 40-44 223 1294 M 60-64 13 1300 F 45-49 51 1334 M 55-59 72 1491 M 40-44 262 1542 M 50-54 163 1564 F 35-39 64 1565 M 60-64 19 1637 M 50-54 176 1655 M 55-59 82 1684 F 40-44 80 1694
Swim 1:04 1:07 0:51 1:08 1:09 1:07 1:23 1:06 1:00 1:08 1:12 1:01 1:13 1:10 1:05 1:18 1:20 1:03 1:27 1:03 1:42 1:21 1:24 1:30 0:57 1:25 1:24 1:23 1:07 1:24 1:28 1:11 1:20 1:27 1:36 1:24 1:23 1:25 1:25 1:18 1:37 1:23 1:39 1:25 1:28 1:20 2:14
Bike 5:20 4:57 5:06 5:19 5:29 5:18 5:29 5:45 6:08 5:23 5:36 5:21 5:50 6:10 6:13 5:38 5:45 6:27 6:14 6:32 5:57 6:37 5:49 6:02 6:06 6:16 6:02 5:56 5:54 6:17 6:29 6:27 6:05 6:38 6:32 6:22 6:18 6:01 6:44 6:19 6:39 6:41 6:42 6:57 6:34 6:33 6:51
Run 4:33 3:25 3:45 3:31 3:39 4:04 4:01 4:01 3:50 4:29 4:25 4:53 4:07 4:07 4:18 4:33 4:56 4:39 4:27 4:31 4:39 4:12 4:35 4:41 5:29 4:39 4:59 5:20 5:31 5:07 4:48 5:02 5:30 4:49 4:49 5:14 5:28 5:42 4:53 5:45 5:27 5:41 5:28 5:40 5:56 6:05 5:14
Finish 11:08 9:42 9:49 10:07 10:28 10:42 11:05 11:08 11:11 11:13 11:25 11:29 11:37 11:41 11:43 11:48 12:16 12:23 12:26 12:34 12:36 12:39 12:40 12:41 12:42 12:46 12:50 13:00 13:01 13:02 13:03 13:05 13:12 13:16 13:22 13:28 13:31 13:32 13:37 13:58 14:08 14:12 14:12 14:25 14:28 14:35 14:37
continued on page 16
DECEMBER 2015 6
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Kona Finishers Katheri ne
I had the pleasure of chatting with some of the TCSD members who finished Ironman Hawaii on October 10th. I asked them three questions, and I thought you’d enjoy the answers of our elite members. Craig: What was the biggest obstacle you had to overcome to finish Ironman Hawaii? Katherine Adler, 1st Kona finish: I
SPONSORS OF TCSD
thought the run would suck the most because I’m a swimmer, and swimmers can’t run (which holds true in my case), but actually the bike was sooo long and annoying for me! I was actually looking forward to starting the marathon because I was so over the bike. Who does that? Lynn Crossman, 1st Kona finish: Memorial Day weekend I had a bike crash and broke my jaw in three places. It was wired shut, and I later learned that I needed additional jaw surgery. I now have a titanium plate as I had actually shattered my jaw socket. I was then banded shut for about seven weeks. I also was not wearing bike gloves during my crash and took the skin off my hand to the muscle so I had to have a skin graft. Eric Davidson, 1st Kona finish: The bike course was hard because of the conditions. I’ve raced hilly courses (Wisconsin, Lake Tahoe, Coeur d’Alene) but Hawaii was more difficult for me with the heat, humidity and wind. Five miles short of Hawi, the rain and wind picked up, which made the road surface precarious. The cross-winds after the turn in Hawi were treacherous, but the worst part was the headwind in the last 40K coming back into Kona. Success isn’t always measured by the result: 13:43 was one of
my slowest times but one of my favorite days in triathlon. Claudia Flyn, 1st Kona finish: I had different obstacles. First, I was not sure I could even make it to the start line due to a knee and shoulder injury early in the year. I took an aggressive approach and did everything possible to get there (MRI, PT, ART, massage, acupuncture, chiropractic, kinesiology) and modified training plan. On race day, my biggest concern was dealing with the harsh winds on the bike (mainly crosswinds) because of my size (4'11" 95 lbs). I prayed to my parents and St Anthony for almost 40 miles (going to and back from Hawi) not to be blown away. The heat (up to 95 degrees) and humidity (95%) took a toll on me. The last 30 miles of the bike with headwind was tough and a bit demoralizing. A volunteer hosed me down a bit too much at mile 1.5 into the marathon,and I had to deal with bad blisters and toe nail issues from then on. My nutrition was far from perfect, and I paid for it with cramps during the run. Seeing the blind and other challenged athletes on the run made me realize that my “issues” were temporary and not important at
Eric
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
all. I felt thankful to be there with them. Although the race didn’t unfold as I planned, I fought until the end and crossed the finish line proud of what I had done. Brannen Henn, 1st Kona finish: I was fortunate and got to the starting line healthy. I was unfortunate that around mile 25 on the bike I could not keep down my nutrition. Everything I took in came back up. This took a big toll on me mentally, but as the race progressed it took a toll on me physically since I was not able to take in the nutrition I needed to stay strong on the bike. Amy Rappaport, 3rd Kona finish: My biggest challenge, or obstacle, was wanting to come back and race on the Big Island. The race in 2001 was soooooo windy and scary that I cried on the bike. I had such a negative vibe regarding the race, it took me 12 years to “want” to be on the start line again. So glad I did! I really enjoyed the race this year, I could look at the scenery on the bike ride and enjoy the ocean and the lava. I wasn’t holding on for dear life. I’m so happy I love this race again. Lisa Rehberg, 1st Kona finish: The journey to get to Kona was
Branne n
SPONSORS OF TCSD
my biggest obstacle. After qualifying at IMAZ I did what every ”type A” triathlete does and didn’t take time to recover! Well, not so smart for us “older folks” and my body let me know! I spent the next eight months dealing with the injury from hell! (But aren’t they all!). I wasn’t able to run, and cycling was sporadic. I watched my fitness decline and spirits dwindle as I tried every therapy known to man to fix my hamstring. If it weren’t for the faith and encouragement of those close to me, I seriously would have thrown in the towel. Then on July 1st I went on my first run. A memorable day to say the least. Slowly I worked back up to marathon distance, even though my hamstring reminded me it was not happy. I had decided that my goal had become one to simply enjoy, finish, and soak in the 140.6 Kona journey and hope my body would hold up. Donn Ritchie, 8th Kona finish: My biggest challenge in this race came about
Amy
TCSD BIKE & WHEEL CASE RENTAL PROGRAM Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 11
TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
DECEMBER 2015 8
Richard Sweet, (3rd Kona finish):
Richard
Lisa
as my heart rate monitor strap broke while I was taking off my swim skin-suit. I’ve always done my hard training, and all of my racing, while monitoring my heart rate to better distribute my effort. Without the monitor I pushed the first half of the bike too hard, and during the final 30 miles, neglected my nutritional needs while pushing even harder as I fought the strong head winds. These mistakes really hit me during the run, where I normally only walk through the aid stations. My wife was waiting at the first half mile marker to give me an update on the competition, and I had to walk three times before I got to her, so I knew the run was going to be terribly slow. It took over three hours of run/walk to overcome my dehydration and get my calorie intake back to where I could run consistently for the final nine miles. My run ended up being 38 minutes slower than the average of my seven previous runs in Hawaii. Getting to the starting line usually has certain stress levels with normal items specific to prerace jitters, but I was not able to experience even those types of emotions due to major bike issues that could have ended my race before it even started. The two weeks leading up to Kona were particularly stressful due to the discovery of a cracked fork on my bike by the bike shop as they were performing some usual prerace maintenance. After days of back and forth, we were told there were no replacement forks at the manufacturer ready to ship so the bike shop loaned me a new bike off the floor just two days before leaving for Kona. I was very grateful, however I was not able to dial the bike fit in 100% before the race and had no idea how my position would feel on my back or legs after 112 miles. My stress level then went off the chart when I checked my loaner bike into transition the day before the race. Once in the transition area, before racking my bike I went to shift the chain to the small chain ring, the Di2 shifting was 100% dead. At that point I had to pull my bike out of the transition area only two hours before bike check in was over. I took the bike to three different bike tents at the expo and none of them had the Di2 com-
puter interface or SW. In the end I was able to drive my bike to one of the host bike shops outside of town, which had to update the Di2 firmware to get the Di2 shifting again. Needless to say, I have never experienced such an emotional rollercoaster leading up to a race before. The journey to this particular finish line may have taken years. Was it worth it? Katherine: I was very lucky and was able to actually qualify for this race. I found out on the Tuesday before the Superfrog 70.3 that Ironman was opening up 20 military slots to qualify for Kona 2015 with that race. I was stationed in Coronado, so I figured that this was a once-in-a-lifetime opportunity and signed up that Thursday figuring that they’d have to at least save four slots for girls and that all I’d have to do was finish. (They actually split it down the middle and had ten slots for women, but I don’t think ten military females even signed up! I “raced” on that Sunday, September 28th, 2014 on The Strand. I remember calling my dad the night before asking him what to do because I only had one water bottle holder on my bike. So basically I crawled across the finish line and that was how I got a qualifying slot for Kona. I remember people were beeping their car horns and waving at me as they were driving away with their bikes on top of their cars because they were leaving and I was still running. A guy even passed me running with one leg and I had originally thought, “wow, that person behind me really runs very loudly” and then when he passed me, I was overwhelmed because he was crushing it with one leg and I had all my limbs and was sucking haha. I got a coach, Carrie Lester, through USMES (United States Military Endurance Sports) and then started training on January 5th, after a snowboarding trip to Big Bear when they actually got snow. Working full time, training, planning for my transition into the reserves, and looking for a civilian job for after the Ironman were very good focuses for me. It was a lot to handle, but I did it. My command was very proud of me which helped during my training. I was lucky that they valued physical fitness and I was able to train before work, at lunch and after work. Carrie, my coach, gave me the workouts and modified my training plan through some injuries, but also was a terrific sounding board for many questions and difficult times I had throughout my training. I am very thankful to have her as my coach. Besides TCSD, I had joined the PeakFinders, a smaller club and did a lot of my Saturday rides with them. learned so much and made great friends with them. My navy and civilian friends were very supportive and all participated in some workouts which was very fun for me to have training buddies. I guess total, my road to Kona was a little over a year. I started continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
Lynn
CONVERSATION, continued training in January 2015 and became an Ironman in October 2015. It’s crazy to think that my longest triathlon before Superfrog was an Olympic distance that August at the Chula Vista Challenge, also with no training like Superfrog. I am proud that I trained so hard for Kona and feel that like many great things in life, the more you prepare, the better results you get. Lynn: It was definitely worth it! This has been a dream of mine since 2009 when I competed in my first Ironman. It took me four Ironman attempts before I qualified. I was always top 10 but never top 1, 2, or 3. My husband and I moved from Nashville to San Diego a couple of years ago. It was the move to San Diego and being able to train year-round with this incredible talent that helped get me from top ten to top two ironically in the inaugural IM Chattanooga to qualify. Eric: I began my triathlon journey when I raced Arizona in April 2008 - and earned my entry to Kona via the Legacy program by racing 13 more Ironmans over the next six years. It was ironic that my 15th Ironman was in Kona in the year 2015. For anybody won-
dering if it’s worth it, put that question aside and go for it! Experiencing Kona as an athlete is absolutely incredible!
Claudia: Finishing Kona Ironman is a dream come true and absolutely worth all the hard work, dedication and sacrifice. Back in the 90’s, I watched it on TV. I just couldn’t believe people would put their bodies through something so hard, but I wanted to try it someday. I grew up in Colombia in a family with no sports background. When I came to the US, I started running in 2001 and after a bad bike crash in 2005, I started swimming. I joined TCSD in 2006 and did my first triathlon (Olympic distance club race in Coronado). I don’t have speed, but I have endurance and mental strength. I did Vineman IM (2008), St George IM (2010) and HITS Lake Havasu (2014). Last September 2014, while in the water and ready to start Lake Tahoe IM, the race got canceled due to the King Fire in Sacramento. Although I was devastated that day, the outcome couldn’t have been better
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and totally unexpected. I was one of the lucky Lake Tahoe entrants to get one of the 50 qualifying slots to Kona. Mom was right when she told me I was going to win the lottery. She didn’t know it was going to be for the Ironman World Championship.
Amy: Kona 2015 was my 20th Ironman and my 100th triathlon. I did my first Triathlon in 1991. I can remember watching the NBC Ironman coverage in my childhood living room, never did I imagine that I would ever be on the start line. I wasn’t athletic as a kid. I didn’t start running until I was 30. I’m sure if I went to a high school reunion no one would believe that I’ve started and finished 20 Ironman races including three Ironman World championships. However, I would be the only one that still fits into the blue jeans I wore in high school. Triathlon has been my lifestyle for 25 years. The best part of racing is the people that I have met. I have many friends that I have met at races and keep in touch with. It’s wonderful to have people to cheer you on during the race. Someday I need to compile a list of all the super star triathletes that I have had the pleasure of meeting. To meet the athletes we idolize makes me feel like a kid again. Yes, the getting up before the sun to swim, freezing on bike rides and struggling through runs you don’t feel like doing is all worth it when you feel great at 80 miles of the bike ride during an Ironman. The training paid off. The rewards and memories for a lifetime are a treasure well worth working hard for. Lisa: I never imagined I would toe the line at the World Championships. This was for “fast” people, and I never really thought of myself as fast. When I race I do it for the love of the sport, the training, camaraderie, and being outdoors
Don
with friends! And my husband appreciates me being out of the mall! I’m embarrassed to say I don’t train with cadence, power, or heart rate. My philosophy is to enjoy the journey and your body will do what you trained it to do. So I don’t ever think I could say that Kona was my destination. A dream perhaps, but don’t we all have dreams. I feel I just got pretty darn lucky at qualifying. To ask was it worth it???!!!! Well, I got to live a dream and that was pretty darn awesome. Before qualifying for Kona a friend gave me a keychain with the words “wish it, dream it, do it!” So ironic that she had given it to me, as it now has become my mantra in life.
Don: I’ve kept a training log since 2001. Looking back to my first day, I was only able to run five minutes before stopping in exhaustion. Now I spend over 20 hours in training per week as I gear up for a race. Getting to Hawaii takes a lot of time that could otherwise be spent with family or at work—so it’s definitely a trade-off. Since I’m mostly retired and our daughter lives out of state, the time commitment doesn’t hit me as hard as a lot of athletes, and my wife is extremely supportive (and she loves going to Hawaii for the race). So in my case, the time and effort has been worth it, but I can understand how other athletes, even with great potential, have to choose a different path and prioritize their families or career over their training. Richard: Since 2011 I have raced eight full ironmans total; three have been in Kona. They were all worth it! I have been fortunate to have Jeff Fieldhack as my mentor in this sport and have been lucky to train here in San Diego with younger athletes and pros who have allowed me to see the focus and commitment level required to get results. This sport requires a commitment to a certain lifestyle (which I enjoy) and the journey has just really begun for me as I still have goals to achieve and much to learn. continued on page 12
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DECEMBER 2015 12
What will be your fondest memories from racing Ironman Hawaii in 2015? Katherine: I only had two fans physically at the race, and they were my dad and my friend Clare. I felt honored that they were there to cheer me on. We also had a lot of laughs. I will remember being in the beauty of Hawaii. It is my favorite place on Earth and I felt so happy and blessed to be back. I was previously stationed on Oahu. I will remember the difference between my two transitions very well. I had apparently come out of the water very fast and all these volunteers were catering to me very highly because there was only one other girl in the tent that had come in after me. I had never done an Ironman and they kept asking me what I wanted, regarding sunblock, towels, water, sneakers etc. I didn’t know really the routine of things so I was like, "Can I just sit here for a minute?" They looked at me crazy, so I let them put the sunblock on. Then I got myself together and was off on the bike. Now, when I came in from the bike is another story. I had an 8:10 bike so I think the volunteers were also jaded and tired at that
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point. I had sliced my heel surfing two nights prior to race day on some lava rocks and needed to change my bloody bandage, but no one was helping me. I kind of had to speak up to get some attention even though really no other athletes were in the tent this time either. The volunteers were then very nice and helped me put a new bandage on and then I was able to get the rest of myself together and start the run.
Lynn: Just being there! I am so grateful and thankful. Shuffling on the run for the last 13 miles gave me the opportunity to dedicate miles to people who are going through much more in their lives right now. If I’d been feeling good, then I would not have done such a thing. Memories of “firsts” in an Ironman: wearing the glow stick, watching the sun set as I went into the Energy Lab, drinking chicken broth. Smiling Even though I felt so awful, I couldn’t help but smile because I was there. Learning the importance of love and support of others in life.
Eric: Best memory was having family and friends along to share the experi-
ence. I rented a house on Ali’i Drive (Miles three and seven on the run-course) which made it convenient for my group to watch the race and see me twice. I’ve gone to many races alone so having a cheering section was special.
Susanne Davis, 6th Kona finish: As I reflect on my experience at the Ironman World Championships the most memorable moment that comes to mind is my family. This year I wasn’t captured by the echoing of the bongo drums before the cannon went off to start our swim or the finishing chute of screaming fans, music blaring and Mike Reilly calling my name as I came across the finish line. This year I remember vividly the points along the course where I got to see my two kids and husband yell, “GO mom!” This year’s race was about introducing Ironman to my children for the first time. They’ve never seen me race in more than a local sprint or Olympic distance triathlon. I didn’t want them to view Ironman as long or boring and I wanted them to understand the significance of Kona to me. With Matthew almost turning 12 years old and Brooke at seven, I thought they would remember this event, and they started asking us if they could come to Hawaii and see me race. I started racing Ironman when my son turned two and Kona was my first one. So technically, Matthew saw me race in 2005, but neither he nor my husband saw much of my race; because at two years old he put fists full of lava rock in his mouth, cried from the heat, was restricted in a stroller and cared more for Thomas the Train zooming past him over any $11,000 Trek bicycle mommy rides on! The first time I saw them was after the swim while on the bike. I just climbed up Palani Hill and turned left onto the Queen K Highway. My kids were screaming from the side of the road, “Mom you’re in second place! Way to go!” We brought their scooters from home. They fit perfectly in the Ironman backpack that I got in Canada which is where I won in my age group and qualifed for Kona only eight weeks earlier. This enabled them to scoot along the course and see me more easily with my husband being the sherpa for all of us. Claudia: So many memories. Having the courage to even attempt to cross the iconic Kona finish line and being fortunate enough to compete among the best endurance athletes in the world representing 62 different countries. I feel blessed and grateful for that opportunity and thankful to all the people (coaches, therapists, family, friends, and training buddies) who helped me get there and believe in me. Learning the background and amazing stories of some of the athletes, puts your life in perspective and makes you very appreciative of what you have. Sharing the goal with 2400 other athletes (Pros and age groupers 19 to 85 years old) that “anything is possible”. Seeing other TCSD members, my sup-
port team Steve Bean & Michael Satterlee out on the course, and finally getting to the finishing chute after tough weather conditions is something incredible - the bright lights, the support of the family, spectators and volunteers calling the athletes names and the energy one feels - it’s hard to describe. Running the last 150 meters carrying a Colombian flag that my fiance then, Michael handed to me (by surprise), was totally amazing; hearing Mike Reilly calling,“Claudia Flynn, you are an Ironman” and being greeted and hugged by my friends Gino Cinco and Tracy Cohen right after crossing the finish line; I will never forget Kona and will cherish the memory for the rest of my life. Being in Hawaii, gave Michael and I the best excuse to get married three days after the race in Kukio beach, with 25 green sea turtles as guests. Definitely an unforgettable experience and trip!
Brannen: Kona was my third Ironman, and I would say although there was disappointments regarding my race, it was a priceless experience for me. I had 19 people come to Kona to cheer me on. My closest friends and family took the time out of their lives to come and support me during the World Championship event. I was really having a tough time the last 30 miles of the bike because of the nutrition issues I was having, but thinking of all of them back at transition and the smiling faces I was going to see on the run made me push through it and not give up. My memories of the race that bring the most smiles to my face is seeing and feeling the love from all of them leading up to, during and after the race. I am so blessed!
ia d u a l C
Amy: My best memory is riding down from Hawi and
looking out at the ocean and thinking how lucky I am to be here. And that my bike is not sideways. I do remember Mike Reilly calling my name and of course “you are an Ironman!” The best part of the week for me is hanging out with friends that I only see “at the races”. I enjoy all the days leading up to the race, the swims, the underwear run, the coffee, sitting down and reading a book. I truly love the culture and Spirit of the Big Island.
Lisa: My fondest memory of racing Kona was by far having my friends and family out on the course and seeing them have the time of their life while the rest of us fought through a grueling hot day. I’ll never forget looking up at about mile three on the bike and seeing five giant “heads” of my face being held up and the shout outs from my “Big Sexy” crew! I am on The Big Sexy Race team. Those “heads” popped up all over the run course, chasing me, taunting me, and reminding me to keep smiling! My support crew was beyond amazing! So much, that other athletes, spectators, and photographers took notice of their antics!
Donn: I’ve always been a goal driven person, and years ago I set some ambitious ones for myself. This year I achieved one of these—to get on the podium at the Ironman World continued on page 14
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3
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i
n an effort to increase Safety on California roadways, Governor Brown recently signed into law AB1371, effective September 16, 2014. The new law requires a three-foot buffer by motorists passing a bicyclist. It will be codified in California Vehicle Code Section 21760(b). If a motorist cannot pass with three feet clearance, he must slow down to a reasonable and prudent speed before passing. In other words, no tailgating or reckless passing is allowed. This is critical as 40% of all fatal crashes between a bicyclist and a motorist are caused by collisions from behind. So what does this mean when riding the streets? Let’s walk through a few scenarios that allow you to enforce the law.
Assuming you’re riding single file and no bicycle lane exists. In theory, any bus or vehicle that “buzzes” you or fails to decelerate before safely passing can be cited. This clarification in the law is helpful because motorists often misjudge distance between their vehicle mirrors or a bicyclist’s speed when passing the bicyclist. Instead of allowing to pass at a “safe distance without interfering with the over taken bicyclist” under CVC 21750, the new statute adds objectivity, a yard stick if you will, to the distance. Bicyclists know how frightening it can be to be nearly side-swiped (or buzzed) by a passing bus or a large vehicle. Bus violations can be
proven by recording the license plate, bus number, route and time. Newer busses have windshield and side-mounted digital cameras as well as Zonar GPS data systems and black box electronics that record driving patterns. If you are “buzzed” by a bus or if you witness a clear violation and have a witness to corroborate your story, write North County Transit or First Transit and demand the violation be placed in the driver’s personnel file. Ultimately, these entities become liable for negligent retention of bad drivers. A reasonable interpretation of the new statute is that the three-foot law may be applied when a motor vehicle unsafely passes a bicyclist, as well as when the motorist repositions himself into a lane. A common situation arises when the motorist begins a pass, then prematurely moves back into the lane but fails to correctly judge the vehicle’s right rear quarter panel in relation to the bicyclist. A three foot violation may also occur when the motorist fails to correctly estimate the speed of the bicyclist he passes, and then makes an illegal “right-hook” turn in front of a bicyclist. In each of these cases, the new three-foot law is triggered in conjunction with other Vehicle Code violations, including unsafe turning movements and violating the right of way of the bicyclist. Remember, bicyclists have the same rights and duties as a motorist, so it helps if the bicyclist is law-abiding when asserting his rights. This includes lawfully riding as far to the right as practicable and not unreasonably impeding traffic behind you. The legal effect of such Vehicle Code violations is to create a presumption of negligence when alleged in a negligence lawsuit. This is a
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powerful tool in litigation because fault becomes easier to prove. Another way to prove a three-foot violation, (besides using a Go-Pro or Contour helmet video camera or credible witnesses), is documenting physical evidence such as a scratch, dent, or a paint transfer on a motor vehicle to establish the vehicle’s unsafe position. This proves a violation when the motorist is in denial. Many expert Accident Reconstructionists also look for gouge marks in the roadway that correspond to scrapes on bicycle parts. Again, this shows the location of initial impact, thereby proving a violation of unsafe passing statutes. This law has further legal ramifications. Violators can suffer DMV points which implicate the negligent operator suspension laws. Too many points means the loss of license. If caught driving on a suspended license, the result is a misdemeanor with large fines and jail potential. Should the crash be serious enough, the vio-
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CONGRATULATIONS! You are an Ironman!, continued
WELCOME NEW TCSD MEMBERS Hermie Banaga Wesley Chapman Sarah Collison Diego Davis Janique Esrey Lindsey Haskell Patricia Luxton Lisa MacManus Brian Quirk Colleen Randolph Diane Ridgway Blair Sommers Brier Steenberge Larissa von Nyssen Ronald Young
IM Arizona, continued AG AG Rank OV Rank Sonia Tomina F 40-44 84 1731 Jessica Hughes F 35-39 79 1801 Christy England F 35-39 80 1804 Grace Rocha F 40-44 98 1858 Brian Lewis M 55-59 90 1899 Paula Dayoub-Schweizer F 50-54 63 2061 Jessica Border F 35-39 91 2080 Larry Tran M 40-44 329 2095 Cecily Arenas F 40-44 119 2096 Lydia Martinez F 45-49 99 2135 Lisa Reilly F 45-49 100 2150 Cathy Gonzales F 55-59 29 2173 Brian McGoldrick PC 2 2191 Elaine Gower F 50-54 76 2219 Pat Ryan M 55-59 120 2264 George Horrilleno M 50-54 241 2298 Teresa Lambert F 55-59 33 2351 2,370 participants. Transitions and seconds not included. IM Cozumel, November 29, 2015 AG AG Rank OV Rank Michelle Harburg F 30-34 1 89 Carl Glass M 30-34 98 687 Akinori Mitani M 25-29 70 1038 Al Tarkington M 75-79 1 1298 1,390 participants. Transitions and seconds not included.
Swim 1:23 1:33 1:16 1:52 1:20 1:33 1:38 1:31 1:58 1:44 2:10 1:35 1:44 1:42 1:18 1:42 1:50
Bike 7:29 7:30 6:58 6:48 6:34 6:57 6:34 7:19 6:44 7:28 7:22 7:23 6:35 7:15 7:14 8:06 7:35
Run 5:22 5:22 6:09 5:57 6:58 6:56 6:58 6:40 6:37 6:26 6:06 6:41 6:54 6:51 7:28 6:21 6:59
Finish 14:46 14:57 14:58 15:07 15:16 15:44 15:48 15:51 15:51 15:59 16:03 16:08 16:12 16:18 16:28 16:37 16:52
Swim 0:58 1:14 1:21 1:14
Bike 5:36 6:58 6:40 7:14
Run Finish 3:33 10:20 4:41 13:17 6:23 14:41 7:06 16:04
IM Finiser Correction: Pat Redner and Anne Clancy did not qualify for Kona with their races at Cabo, but still had impressive races! Richard Sweet and Donn Ritchie at Ironman Kona, also had great races and got on the podium, but did not re-qualify for the 2016 Kona.
Indicates qualified for IM World’s Championship. If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at imcoach@triclubsandiego.org. That’s the only way they know you are out there competing.
IT’S THE LAW, continued lator may also undergo a license re-exam, initiated by a reporting bicyclist or officer. (See my article “DMV Justice – Motor Vehicle ReExamination Process” explaining that procedure.) In the end, this new three-foot law helps limit the defenses that insurance companies and violators can use to escape responsibility. I hope the above analysis will assist you in obtaining
DECEMBER 2015 16
justice and ensure that motor vehicles safely share the road with us. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500, web: www.911law.com, or email: rduquete@911law.com.
SHOW OFF YOUR TCSD
Spirit! TCSD member, Gerg Sewell, has the Spirit. On top of the Great Wall of China in Beijing during his recent travel. Braving the cold, 20°F just to get the perfect shot.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
WWW.TRICLUBSANDIEGO.ORG 17
CHLORINE, continued clean. Pros: Not a skin/eye irritant like chlorine. Cons: Takes a high concentration of hydrogen peroxide to be effective, and the compound itself has a short life, so you're gonna be making a lot of trips to the pool store.
Ozone Pool
Nope, not that ozone you’re used to thinking of! This system uses generators that inject ozone gas into the water as it recirculates, oxidizing bacteria and killing microorganisms along the way. This is generally used in combination with a low level of chlorine tabs in the pool. Pros: Lower concentration of chlorine. Cons: It all comes down to the $$$.
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CONVERSATION, continued Championships. Although this was my eighth time competing in this race, it was my first time on the podium. Receiving the third place award at the banquet dinner is a memory I’ll carry with me for a very long time.
Richard: I have never had any family members come to any of my Ironman races, but this year my brother-in-law and nephew came to support me. My nephew was so inspired that I learned today he bought a new Cervelo P2, and I am excited to help him with his journey.
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Congratulations to you all, and thank you for sharing your experience with us. Good luck getting back to Kona!
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Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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