Kinder TCSD Contacts Board Members
INSIDE THIS ISSUE
DECEMBER 2016
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Date, Location & Time: Wednesday December 7th 5:30pm Location: Qualcomm Auditorium Building Q 6455 Lusk Boulevard San Diego CA 92121
Schedule: 5:30 Food 6:15 Announcements 6:30 Special Presentation by Bob Babbitt 7:00 Ironman Kona viewing
MUSINGS ABOUT TRIATHLON INJURIES AND HEALING
Featuring:
KONA VIEWING PARTY
by Barbara Javor
DECEMBER CLUB MEETING
4 5 6 7
Road Closure Update Coach’s Corner New Members
12 14 16
TriNews
Kinder:
TRIATHLON CLUB OF SAN DIEGO
Member Profile Weekly Workout Calendar Congratulations IM Finishers TCSD Conversation
Have you heard the new version of the old joke about two Jewish women gossiping about their unmarried sons? First woman: “I’ve got good news and bad news about my son.” Second woman: “So tell me the bad news first.” First woman: “My son, he’s a triathlete.” Second woman: “Oy. Now he’ll never have time to see you. So what’s the good news?” First woman: “His chiropractor is a nice
Jewish girl, and his massage therapist is the daughter of a rabbi. I think they’re both single.” When you become an endurance athlete and practice the three sports of triathlon, injuries are bound to follow. Past injuries from other sports often come back to haunt you. We ponder when it’s okay to train through pain, and when that pain really is an injury that needs professional treatment beyond rest, ice, compression, elevation, and ibuprofen. The odds are high you’ll eventually seek professional help for persistent pains, but you won’t stop training and racing unless you really have to. After many years of dealing with nagging pains and injuries, I’ve come up with some truths as I see them. Running is fun but…: The sport of triathlon was the invention of a running club that added bicycling and swimming to make a running race more challenging. In retrospect, we would have been a lot healthier bunch if the inventors had been in a paddling club that added swimming and bicycling to their races without any running. If you investigate triathlon injuries on the Internet, you’ll find a consensus that most injuries and loss of training time are due to running. You’ll find that nearly 90% of continued on page 17
DECEMBER 2016 2
Bring the Outdoor Indoors 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, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
KICKR v2 & SNAP Smart Phone Powered Training* Take the back wheel off your bike and connect to the Wahoo KICKR for accurate power measurement, iOs and Android controlled resistance, open third-party software options, and the smoothest indoor riding on the market.
Schedule a demo today! Third-party apps include Kinomap, Strava segments, Trainer Road, PerfPRO and more.
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Cameron Stone from Latitude Pure Coaching and Craig Zelent
858.270.1605 dean@PedPowerPerformLab.com www.PedPowerPerformLab.com
Just Ride! *The KICKR’s resistance can be controlled by the App on your iPhone, iPad, BTLE enabled Mac Book Pro or ANT+ enabled PC. Android powered also.
We offer FitForPower bike fittings featuring Retül and geBiomized. Club TRIATHLON, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training Partners, Food, Group Rides, La Jolla Cove,
Join the Club - Join the Fun!
Fiesta Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth
http://tiny.cc/k07o2w
Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages De Anza Cove Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday 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 CECILY ARENAS Nickname: Only my family of origin knows and uses it. Member since: 2011 Blog/web: http://ironjourney.blogspot.com
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrel Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Tassia Bezdeka
marketing@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
advisor@triclubsandiego.org mentors@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear Beginner Coaches
Age Group: F40-444 Status: Married. Occupation: Family Nurse Practitioner. Favorite local restaurant: Civico, San Diego. When not training, I enjoy: My family, art, movies, social justice activism, traveling. Before I became a triathlete, I was: A midwife and a stay at home mom with toddlers while going to graduate school and being a couch potato. Who or what inspired you to start triathlons? Sara Lyons and Mike Cannon in Ukiah, CA. We saw a flyer posted “Train for the Ukiah Triathlon- all levels welcome.” My spouse and I thought it would be fun—except what’s a Tri Ath A Lawn???. We just lost a significant amount of weight after traveling (I lost 50lbs!) and were looking for a fitness goal. I did not know how to swim, despised running but was comfortable with cycling – I bike commuted many times. Sara Lyons was one of the coaches and mom of our daughter’s friend at school. She sold us right away. We joined, connected with some continued on page 5
DECEMBER 2016 4
Hank Montrose
hamontrose@gmail.com
(908) 247-1145
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Robin & Karl Schnug
robin.schnug@gmail.com
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
(760) 214-0055
Race Director, Aquathlon Race Director, Duathlon
Tim Price
Race Director, Run and Triathlon Jim Johnson
jameslj01@gmail.com
Social Director Sponsorship Director
Kat Gunsur
Swim Director
katg@triclubsandiego.org tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Carol Gasaway
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride 6:30 PM
•
Location: Moment Cycle Sport, Liberty Station.
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM First light ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
SHOW OFF YOUR TCSD
Spirit!
Pre and/or Post event ritual: Before longer distances (70.3 and above, centuries and marathons) week before: CarboPro in everything, beet juice crystals in my water, Ulitma-Super hydration. Lists, lists and more lists. Review my goals, reflect on training. Morning of a tri: My spouse always plays the Triathlon song http://tiny.cc/8b6ghy and we watch the old Clif bar triathlon video http://tiny.cc/gc6ghy. It makes me laugh. My youngest son Liam has become my morning Sherpa, always up and ready, cheerful and eager to help. Post event: massage, food and a nap.
Favorite segment (swim, bike or run): Depends on the race.
Location: Tamarack Beach.
Ocean Swim in Carlsbad
My first triathlon: Ukiah Sprint Triathlon 2007. That’s in Northern California.
Favorite Race/Tri event(s): Ironman 70.3 Oceanside and IMAZ.
Wednesday 6:00 PM
awesome athletes and 14 weeks later I knew how to swim, run 3 miles and completed my first sprint triathlon.
PR/Best race: 2nd at Superfrog, 2nd at Mission Bay Sprint. 2nd in the San Diego Tri Series. This year’s athletic goal: Improve my fly and run faster. I just learned the butterfly (a swim stroke); I love it. My kids race it at high school swim events, and they inspired me. I am an insanely slow runner. I have a knee that according to the orthopedic surgeon precludes me from running any more marathons. It was just fine during and after Ironman so I’m not done yet! I am running the NYC marathon in November with a goal of a marathon PR and enjoying the entire marathon. If my knee allows, I’d like to push myself as far as I can and see if I can BQ in 5 years. Update: I tore my plantar tendon, so was not able to run NY this year.
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 Facebook page.
* Refer to the Club’s website/calendar for additional workouts and latest information.
Most embarrassing or disastrous moment: Gagging on a vanilla bean gel over a trash can at Ironman. I thought vanilla bean would calm my stomach so I tried continued on page 15
WWW.TRICLUBSANDIEGO.ORG
5
CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT Lisa Serrano Marcus Serrano
IM North Carolina - October 22, 2016. Bike shortened to 56 miles. AG AG Rank OV Rank Swim Bike Run Finish F 50-54 32 913 1:15 3:29 5:47 10:57 M 50-54 106 912 1:09 3:29 5:47 10:57
1,130 finishers. Transitions and seconds not included. Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
IM Los Cabos - October 30, 2016 AG AG Rank OV Rank Travis Rose M 30-34 1 4 Troy Cundari M 55-59 4 60 Tani Fanic F 45-49 6 218 Melanie Willard F 30-34 11 227 269 finishers. Transitions and seconds not included.
Swim 1:10 1:18 1:28 1:29
Bike 5:09 5:32 7:42 7:50
Run 3:36 4:40 5:34 5:42
Finish 10:03 11:48 14:59 15:11
IM Florida - November 5, 2016 AG AG Rank OV Rank Kristin Elo F 40-44 30 880 2,006 finishers. Transitions and seconds not included.
Swim 1:35
Bike 6:11
Run 5:01
Finish 13:03
Chad Lund Craig Woodhouse Dean Sprague Stefanie Flynn Mike Stange Tina Valle Rachel Hayes Donn Ritchie Diana Noble Henry Slade Shawn Cullen
IM Arizona - November 20, 2016 AG AG Rank OV Rank M 40-44 36 215 M 50-54 11 243 M 50-54 15 265 F 30-34 4 273 M 45-49 48 375 F 30-34 9 416 F 40-44 18 456 M 65-69 1 505 F 50-54 6 563 M 60-64 6 569 M 45-49 91 618
Swim 1:01 1:11 1:08 1:07 1:25 1:18 1:08 1:13 1:16 1:01 0:58
Bike 5:13 5:21 5:27 5:32 5:31 5:46 5:22 5:37 5:32 5:31 5:57
Run 3:59 3:45 3:52 3:52 3:56 3:55 4:40 4:22 4:39 4:46 4:41
Finish 10:23 10:30 10:35 10:38 11:02 11:11 11:20 11:27 11:35 11:37 11:44
continued on page 14
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453 Discount: 10% off parts and accessories.
W
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlon, they can include running, cycling, tri
travels‌ etc., whatever you think other club members may find inter-
Share your race report or adventure.
esting. Without content, this newsletter will end up being just ads, and that is no fun.
Submission date is the 17th of each month for the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
DECEMBER 2016 6
TCSD CONVERSATION WITH:
”
By Craig Zelent
“
TCSD at Worlds
I had the pleasure recently of chatting with some of the TCSD members who raced in a variety of World Championship events during 2016. These include the Ironman 70.3 World Championships in Mooloolaba, Australia, the Ironman World Championships in Kona, Hawaii, the ITU Duathlon World Championships in Aviles, Spain and the ITU Triathlon World Championships in Cozumel, Mexico. 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 qualify for your World Championship race? Andy Sweet, Ironman. M55-59, 88th place:
Andy
The only obstacle that I encountered in trying to qualify for Kona was that in the summer of 2014 I crashed my bike and broke my collarbone. I had to have surgery and didn’t race an Ironman that year. I was signed up for Tahoe, and that year the race was canceled, so it was a good race to miss! I signed up again for Tahoe in 2015 and had a great race there, especially on the run when I passed 16 people in my age group to finish second.
into Superfrog, but I rallied on race day and earned the slot. And for Tri Worlds Cozumel, it was needing to have an excellent race at 2015 Nationals and delivering the goods when it really mattered. I remember badly jamming my finger on some guy’s head during the swim warm up five before the race started at Nationals. Adrenaline took over when the gun sounded and I was fine. But that finger still lacks flexibility 15 months later. I wonder how that guy’s head is doing?
Dawn Prebula, Ironman, F40-44, 98th place:
Craig Zelent, 1) Ironman 70.3, M50-54, 85th place. 2) ITU Standard Distance Triathlon, M50-54, 17th place: For the 70.3 Worlds, it was convincing my wife that it would be a good idea for me to race the 2015 Superfrog one week after racing ITU Sprint and Olympic Distance Worlds in Chicago. I was really tired going
Dawn
This is an interesting question. To give a little background, I only completed my first real triathlon in March 2015, first with the Olympic Desert Tri as a training race and
SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
then Oceanside 70.3. To back up a little more, I moved to San Diego in June 2014 and thought “This is the perfect place to train for
Zoggs Goggles Zoggsusa.com
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Gleason Endurance Coaching Contact: Bill Gleason email: Gleasoncoaching@gmail.com www.Gleasoncoaching.com
Peak Conditioning Contact: Holly Stroschine email: TrainerHollyS@gmail.com http://TrainerHolly.com continued on page 11
Diana triathlons,” immediately signed up for Oceanside and THEN bought a road bike off of craigslist. I downloaded a plan from the Internet and was off. I am not sure when I heard about Tri Club San Diego, but it was after completing Oceanside I joined. I couldn’t believe all the things I’d been missing out on from training events to meeting awesome tri people! I’d also already signed up for Superfrog in September of 2015 before finishing Oceanside since it was another local longer distance race. I had read about the additional spots for military members qualifying for Kona but never imagined I’d be one of those people. As fate would have it, being a 40 year old military female was in my favor that day. Please let me mention I am completely grateful for the opportunity. It isn’t lost on me others have worked for years and participated in many races or raised tens of thousands of dollars for the same chance. I still am humbled by the opportunity.
Diana Noble, Ironman 70.3, F50-54, 25th place: My biggest obstacle was my hamstring injury. I had a slight tear which was only diagnosed
DECEMBER 2016 8
after the race. I was happy I was able to qualify with a role down spot at Superseal 70.3.
Donn Ritchie, Ironman, M65-69, 5th place: Qualifying for the World Championships is never an easy endeavor. In my age group, I know I have to place first at a qualifying race because we are never allocated more than one slot. After racing for 15 years, it’s becoming increasingly difficult to get mentally and physically ready for two ’A’ races in one year, so my recent strategy has been to race in Kona, and then five or six weeks later, try to qualify at the Arizona IM race. My hope is that the build-up for Kona will gives me enough strength and endurance to compete well in Tempe. For the past few years that strategy has worked, as I’ve been able to qualify in November, then take seven months off before starting the next long build for Kona.
Elaine Gowler, Ironman, F55-59, 51st place: Since I got in on the Legacy Program, I had to complete 12 IM branded races, two of the races in consecutive years. Lake Tahoe would have been my 12th
Donn IM to qualify me for the Legacy Program. Unfortunately, I DNF’d on mile 19 of the run, so I had to go back to do two more IM races - I did IM Boulder in 2014 and IM AZ in 2015. I raced IMAZ in that terrible cold and rain with the flu and barely made it to
the finish line but I was determined to finish.
to step up my training to a higher level while maintaining a full time job and a balanced family life. Sleep is another story.
Jeff Krebs, Ironman, M55-59, 90th place:
Scott Endsley, 1) ITU Sprint Distance Duathlon. M60-64, 36th place. 2) ITU Sprint Distance Triathlon, M60-64, 30th place:
I had a charity slot with Smile Train. The fundraising requirement was $50,000. I ended up raising about $58,000. Fundraising that much is no easy feat. I was very grateful for all of the support I received from family and friends who went on the “journey" to Kona with me. Together we raised almost $58,000! Smile Train provides surgery for children born with cleft palate and cleft lip. Surgery costs $250 and takes only 45 minutes. The money I raised will fund 232 surgeries. That’s a lot of new smiles brought into our world!
It was very uplifting to know that I could still run without knee pain post replacement. See these two short youtube videos, http://tiny.cc/g9ynhy and http://tiny.cc/haznhy, if you have any joint issues. I was extremely pleased that only five months post knee replacement I was able to race against the best amateurs in the world.
Tim Stutzer, Ironman, M40-44, 186th place:
Julie
Julie Dunkle, Ironman, W50-54, 19th place:
A metatarsal in November pushed my season back quite a bit. While it was mostly healed when I raced Oceanside and St. George, I had a set back and had to dial back the running. The plan was to qualify at IM Canada, but I came up short, as in two minutes short and was fired up and looking for redemption. So I toed the line four weeks later at IM Coeur d’Alene and took the win in my age group for the Kona slot. The challenge at 50 (ugh that is old) is making it to the start line healthy. I find that is 50% of the equation at this point.
Lisa Ryan, Ironman 70.3, F35-39. 105th place:
An ever worsening knee (cartilage damage after two surgeries), increased work volume and decreasing motivation. Still the love for the bike kept me going and Ironman Wales did the rest. Go there. It’s a beast to be conquered! Well worth travel and expenses.
What was the best part of your World Championship experience? Andy: The high point of the race was half way through the swim when I could tell I was swimming fast, the water felt warm and it was beautiful underwater and above. Overall, I enjoyed how international the event was–being there and hearing so many languages being spoken all over brought that element home more than I understood beforehand. My daughter and her fiancé from Brazil joined my wife and granddaughter in Kona cheering me on; it was wonderful to have great family support.
The biggest obstacle was deciding if I wanted to race my first half IM and then hoping for a huge roll down.
Niels Vande Casteele, Ironman, M30-34, 50th place: Four months before the race, I was taken out by a car while biking and suffered a medial condyle femoral fracture, among other things. Although the accident set me back quite a bit and the recovery process was tedious, it’s the passion for the sport and the hunger for endurance that drove me to never give up or kick back and relax. It’s not about how many times you fall, it’s about how fast you can get up again.
Randy Schmitz, 98th place:
Ironman
70.3,
M55-59,
Like most age groupers, my biggest obstacle was trying
Randy
Craig: For the 70.3 Worlds we had one of our best vacations ever in Australia. One week before the 70.3 Worlds we visited Kangaroo Island (KI). My wife, Laurie, placed third overall woman in the KI Marathon and I was the overall winner of the KI Half Marathon. We went on to enjoy visits to Adelaide, Brisbane, and Mooloolaba was awesome for the 70.3 race venue. Laurie was not able to join me for the trip to Cozumel, but Scott Endsley and I shared a condo. We had a great trip. Scott was my hero as he continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued fetched me tons of free food at the Team USA hotel.
lage with the vendors and seminars, and the daily increase in the community’s energy as we all head towards the Saturday race, the entire week before the race is always exciting. But actually crossing the finish line has to be the best experience for me. Kona isn’t where you’ll get a PR, but the feeling of relief and satisfaction at crossing the finish line washes over you like at no other race.
ence was the week building up to the race. Meeting so many new people and seeing my friends who were racing, the expo, the underpants run and, in general, the whole week was great. The other part of the experience was the actual race, the start just seemed surreal - here I was racing in the World Championship in Kona. Wow, it was hot, windy and humid and with some electrolyte issues I was basically just getting it done on the bike. The run was the best because people were everywhere, cheering, high-fiving you and just the whole atmosphere was great (well it was desolate on the highway and energy lab). Crossing the finish line was the absolutely best part of the day after struggling through the run due to injuries and just plain old fatigue - but when I came down the finishers shoot everything went away (well besides my limp) on the run - having Mike Reilly call my name on my 15th IM and WC was the finale.
Elaine: The best part or one of the best parts of my WC experi-
Jeff: My entire Kona experience was amazing. It is said that it is
Dawn: All of it, but especially having my husband, family, friends and three kiddos there to watch me cross the finish line.
Diana: The best part to be part of the experience was traveling to Australia. The last time I was in Australia was 1989. We were able to meet up with my aunt, uncle and cousin in Sydney. Another highlight was being able to visit the koalas and kangaroos with you and Laurie! I loved competing in an international event with such a high caliber of racing.
Elaine
Donn: With the practice swims at Dig Me Beach, the athlete’s vil-
DECEMBER 2016 10
the journey that matters, and I truly believe this. I had a fantastic coach who worked me hard during the year but got me to the start line healthy, fit and ready to race. I had the love and support of family and friends who encouraged me even when the training was difficult. Knowing that, by raising money for Smile Train, I was making the world a better place always kept me focused and gave me purpose. Race day was absolutely magical. I savored every moment of the course. It was one of the top five best days in my life!
Julie: Simple! The final 100 yards down Ali’i Drive on the red carpet, running towards the massive finish line and the voice of Ironman. That elation erases the hours of suffering that the Big Island serves up. And it’s the week in Kona, it is sheer bliss. Seeing friends from all over the U.S., rubbing shoulders with the best in this sport and experiencing a magical place. Lisa: I got to do the race pregnant.
Niels: Floating in the water, at
Lisa
recovery process and that I fought hard mentally and physically to get here. Even before the cannon went off, I already had the best possible feeling a guy could have. Bring it on!
Randy: The best part of my World Championship experience was the opportunity to go to Australia and represent my country and the best triathlon club in the world, TCSD!
Scott: My run was still slow for me, but I was able to run with no knee pain, and with the uplifting belief that I may be able to run freely, and faster, and train the run for next years’ races. It’s nice to be still in the game, after two knee replacements. Tim: I qualified for
Jeff
the start line, mindful of the pain I endured during the
Kona 2016 at Ironman Wales 2015 and already had experienced knee issues again even after two surgeries. The doc then told me that if I wanted to avoid knee replacement before 50 I should quit run-
SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring Retül and geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
TriPower Multisport Contact: Mike Plumb email: tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
NUTRITION
continued on page 12
APX Sport Drink info@apxsportdrink.com www.apxsportdrink.com
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx.
Rates per week: Single case $25 Double case $40 Wheel case $25
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
EAS Sprots Nutrition www.eas.com continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
CONVERSATION, continued ning. Still I did keep the slot for Kona and did the race as my goodbye to the sport of triathlon. I could not have made a better choice to close the triathlon chapter for me right where the sport was born. I enjoyed every minute of the race - once I had decided not to care about the blatant drafting this race has going on these days, that is. I smiled all through the marathon and even had the privilege to run the last 10 miles together with a teammate. What more can one ask for? Nothing.
Mike Plumb provided helpful coaching and workouts and key bits of advice at crucial times in training and races. Gino Cinco and the ART people in Kona were indispensable in getting my knee and legs to function. My wife, Wendy, was amazingly supportive throughout the past several years of Ironman training and especially with my “special needs” this year. Thanks!
Scott
Kona No. five in the books, Ironman chapter closed. On to life!
Who has been the most influential person in your success as a triathlete? Andy: I’d like to mention several key influential people: Jodi Hayes, Laura Sasaki, and Mike Burrows first encouraged me to try triathlons, were great cheerleaders and friendly training partners.
E R U S O L C ROAD
12
approaching 300 career triathlons. Mental and physical burn out is a real issue, but my wife, Laurie, inspires me every day with her motivation to train. She loves exercise. She is up to 235 career marathon finishes. I can’t compete with that. But I watch her get
Here is a detailed map of the detour for San Luis Rey River Sediment Removal Project and Bike Trail Closure. Closer may only effect weekday rides since last weekend trail had not closures or detoures.
E T A D UP
DECEMBER 2016
Craig: 2016 was my 31st year racing triathlons, and I am now
out there every day and that really motivates me to do the same.
Dawn: Even though my husband isn’t stationed here, he pretty much came home every weekend to watch the kids in order for me to train. Even still, I spent a small fortune on babysitters a couple times a week over the course of a year! I would also say going to events like masters swim in La Jolla, track with Holly and Bill and the open water workouts at Ventura Cove, and Saturday Starbucsk rides were a huge part of my training success, and meeting new friends that helped me get to the finish line. Like I’ve said before, there is an ”I” in Ironman, but it would be really tough to make happen without the support of your team!
Niels
Diana: The most influential people in my triathlon career are my neighbor Kevin Schneider, who I admired for training so hard for an ironman and eventually I decided that if she could do it then maybe I could too. Cris Huxley at the YMCA Encinitas Masters program who encouraged me to keep coming to Masters practice and eventually to be able to complete Ironman swim leg. You and TCSD – Craig, I attended one of your networking dinners. After the dinner I knew triathlon was for me and I met so many people to train with and learn from.
Donn: I can think of a lot of people who have helped me along the way, from my YMCA coaches as a youngster to the
Tim
authors I’ve read as I selfcoach at this stage of my life. But it’s the support of my wife, who overlooks my emotional swings during the season, helps structure nutritional meals, who massages my sore muscles, who has to be the most influential person in my success.
Elaine: Well this is kinda hard to answer, but I would have to say my husband Tony and then my coach, Mike Plumb, and a plethora of triathlete friends. My husband was good at telling me when I didn’t want to do a workout to go and just do some of it and then I would end up doing all of it. My coach for his knowledge and working so hard to make sure my schedule fit into my life schedule. I would also have to say since I have been doing triathlon for over 15 years that my first coach, Gurujan Dourson, influenced me the most with his knowledge and drive for the sport. I’ve had so many people I could name but you know who you are I don’t want to forget anyone. Jeff: The most influential person in my success as a triathlete has to be my spouse, Fritz. He allows me the freedom to train and race as I wish and never once complains. We all know how much time training for an Ironman race takes away from our family and friends. He has taken on the role of IronSherpa with great pride and accompanies me to every single race to make sure that I stay on schedule and never forget my race-day necessities. Without him, I would not be able to do what I do as a triathlete.
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Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com continued on page 14
Julie: My first real coach, Kevin Purcell. He believed in me and got me to Kona the first three continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
CONVERSATION, continued
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WELLNESS
times. He taught me so much about racing, power meters, pacing, nutrition, patience and eventually all I know about coaching. He was not only my coach for four years, but a mentor as I began coaching five years ago. He is an ambassador of this sport and always willing to help, share his knowledge and pay it forward. And my husband. He is my #1 fan, is willing and eager to go to all these races, be the Sherpa extraordinaire and believe in me and continue to support this crazy lifestyle.
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Lisa: Randy Schmitz has been most influential because he talked me into signing up for Ironman Arizona a few years ago, which started this great adventure.
tions. It’s also thanks to my coach, Scott DeFilippis, who carefully looked after me and gave me things to do and ways to train even when I was immobile or in pain. A 9:40:58 time on the Ironman World Championship was beyond my imagination. Big thank you to the DES crew and my friends from the RIDE Tri Team that supported me throughout the season. Mahalo!
Niels: It’s thanks to the support from my family,
Randy: The most influential person in my suc-
coach and friends that I made it to Hawaii only four months after the accident. My wife, Djohara, played an enormous role in this as she took care of me and kept supporting my goals and ambi-
cess and in my life is my wife, Wendy. She supports me and motivates me when the going gets tough and without her blessing, I would not have achieved this lofty goal!
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DECEMBER 2016 14
Scott: The pleasure in racing and training well, consistently,
Tim: I’ll have to name my dad first. He got me into the sport
The potential I had at the sport was opened up by my first coach, Andreas, when I was 10 who almost instantly raised the bar of my tri game by at least 10 notches. Also my family kept supporting me all through the 10 year process. The prospect of a family holiday in Hawaii kept them motivated, I guess.
some 33 years ago on a cold September day in Cologne, Germany, 1984. First triathlon at age 10. That sets the stage, does it not?
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
COACH’S
hard, and pleasurably would not be something I could achieve without my long time workout partner and inspiration Chuck Macdonald.
CORNER:
TCSD MEMBER PROFILE, cont
MAINTAINING NUTRITIONAL BALANCE AND DISCIPLINE DURING THE HOLIDAYS
the course gels- same brand, different flavor. Ironically at the exact moment of gagging I was pleasantly clueless about the whole thing because I was so happy about being at Ironman. Looking back it was really intense, but I just ignored that part. I wonder what people passing by thought.
By Cameron Stone, Mental Fitness Coach at Latitude Pure Coaching
The Holidays are upon us and with this time of year comes celebrations, family gatherings, and of course the tendency to consume more calories. As we enter this time of year it is a good time to focus our attention on maintaining balance and discipline when it comes to nutrition. As endurance athletes, we learn to be meticulous and pay very close attention to detail when it comes to our physical training. We border on obsessive when it comes to maintaining cadence, target heart rate zones, strokes per minute, etc. Channeling some of that mental focus during the holidays can help you maintain your current weight and even perhaps help you lose a pound or two. By no means am I suggesting taking all of the fun out the Holiday Season, but maintaining focus and some discipline can help avoid postholiday regret and the need to use your New Year’s resolution on losing the weight gained amidst the festivities. A few years ago, I needed to lose a significant amount of weight. In speaking with my Doctor, he informed me that when it comes to weight loss and management, 80% of it comes down to diet. In other words, you can’t
out train a poor diet. Keeping this in mind look at the holidays as an opportunity to channel some of your mental focus and discipline to the nutritional side of the equation. Yes you should enjoy the holiday season. Yes you should have fun celebrating with family and friends, and yes you should eat pie. You can do all of this and make healthy choices along the way. Maybe hold off on that second piece of pie, be moderate when it comes to consuming empty calories. Maintain your physical training regimen and perhaps challenge yourself and enter a race during the season. Setting and committing to nutritional goals the same way you do with physical training goals can go a long way in making the holidays both enjoyable and productive. In short, be sure to have fun and enjoy all that comes with the Holiday Season. Just remember that balance, some mental focus, and commitment can allow you to do so and not feel regret for over indulging come January 1st.
Can’t race without: My Garmin Forerunner, whatever flavor gel I used while training. My equipment: Wetsuit: Xterra Bike(s): Felt TT and Cannondale Road Running Shoe(s): New Balance and Skechers Equipment wish list: New road bike and new Garmin Forerunner. Best advice: Always be grateful. We are blessed that we can even participate in this sport. Many do not have the physical or mental ability much less the resources to even consider triathlon. Enjoy the races that is our chance to show off all the hard work of training. Favorite Thing(s) About TCSD: Everything! TCSD is a family. We support each other at all levels.
Cameron Stone has over 25 years of experience in the field of Mental Health and has been a Licensed Therapist in the State of California for over 11 years. LatitudePureFitness@gmail.com
WWW.TRICLUBSANDIEGO.ORG 15
IM Arizona - continued
Jessica Orzechowski
AG AG Rank OV Rank Alexandra Dreu F 40-44 27 642 Doug Small M 40-44 126 679 Shawn Cullen M 45-49 91 618 Alexandra Dreu F 40-44 27 642 Doug Small M 40-44 126 679 Jennifer Berk F 40-44 34 706 Markus Hofmann M 50-54 62 727 Roger Freeman M 70-74 1 820 Kahveh Atef M 30-34 77 777 Graeme Freestone M 35-39 102 789 Christine Desrochers F 45-49 22 841 John Sheridan M 45-49 151 926 Matt Coleman M 45-49 155 945 Elena Ibarra F 45-49 35 1091 Michael Coad M 55-59 56 1214 Sally Roberts F 40-44 69 1229 Brian Long M 50-54 108 1250 Hermie Banaga M 50-54 131 1402 Diana Elow F 30-34 37 1439 Stephanie De Santi F 30-34 41 1571 Peter Blomgren M 45-49 265 1690 Marsha Wingler F 45-49 89 1781 Danny Arnold M 55-59 104 1782 Robin Weber F 45-49 95 1815 Larry Dacoron M 35-39 199 1847 Crystal Cavanagh F 55-59 18 1853 Chris Holley M 40-44 297 1888 Casey Novotny F 35-39 85 1895 Darlene Savage F 55-59 20 1917 Octavio Ortiz M 35-39 206 1934 Allan Mark Asuncion M 40-44 310 2028 Steve Smart M 50-54 192 2053 Vincent Willyard M 50-54 194 2069 Christopher Holcroft M 50-54 206 2183 Beverly Hess F 55-59 38 2211 2,251 finishers. Transitions and seconds not included.
Kimberly Phillips
Indicates qualified for IM World’s Championship.
WELCOME NEW TCSD MEMBERS Matt Allison Whitney Anderson Cathleen Bethea Jim Betheas William Beyer Steve Black Diana Brady Christina Bremer Paula Carmona Emmanuel Delagrammaticas Gregory Dreyfus Fabiola Figueroa Nicole Hicks Carlos Jimenez Jorge Jimenez Stephanie Keffer Brittney Lee John Levitan Jeff Littlejohn Cody Miller Craig Morgan Ali Najafpour Stephanie Oba
Eric Pujols Nicholas Reindel Danielle Simonetti Cindy Stern Sam Van de Velde Steve Vasquez Jason Verbracken Alexandra Yorra
DECEMBER 2016 16
Swim 1:12 1:16 0:58 1:12 1:16 1:08 1:18 1:11 1:13 2:07 1:18 1:09 1:11 1:31 1:23 1:14 1:18 1:42 1:02 1:22 1:47 1:30 1:32 1:30 1:24 1:35 1:16 1:35 1:43 1:42 1:48 1:23 1:23 1:36 1:49
Bike 5:46 6:02 5:57 5:46 6:02 6:05 5:46 6:03 5:43 6:01 5:52 5:33 5:51 6:18 6:41 6:15 6:22 6:10 5:47 6:33 6:32 6:30 6:43 7:28 6:42 7:02 6:02 6:46 7:04 6:48 7:00 6:39 6:54 7:32 7:07
Run 4:36 4:17 4:41 4:36 4:17 4:29 4:38 4:45 4:57 3:46 4:58 5:30 5:05 4:43 4:46 5:31 5:25 5:31 6:42 6:00 5:59 6:31 6:12 5:37 6:47 6:11 7:42 6:32 6:25 6:39 6:38 7:30 7:17 6:45 7:04
Finish 11:47 11:52 11:44 11:47 11:52 11:55 11:58 12:14 12:07 12:09 12:16 12:27 12:29 12:50 13:10 13:13 13:17 13:42 13:49 14:12 14:35 14:53 14:53 15:01 15:09 15:10 15:19 15:21 15:25 15:28 15:47 15:54 16:00 16:27 16:34
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.
KINDER, continued triathletes training for Ironman-distance races report down time due to injuries in the months leading up to the race, mostly from running. About a third of the new triathletes also report significant injuries within the first year of participating in the sport, primarily related to running. Unfortunately, some running injuries never really go away. Maybe your story is similar to mine (or it will be in the years to come). Many years ago I developed an injury that was then called hamstring syndrome, a condition where the impact of running causes the hamstring bundle of muscles and tendons to tear where they attach to the pelvic bone at the ischial tuberosity (the sitz bone). Doctors have subsequently given the injury a fancier name—upper hamstring tendinopathy. At the time of the injuries to both upper legs, not only did I have to stop running, but I couldn’t sit on hard surfaces. Once healed, I resumed running, but eventually the deep, tough scar tissues became less and less forgiving to the impact of running until it felt like someone was stabbing my upper hamstrings with a sharp knife with every footfall. I stopped running and took up power walking, but those old hamstring injuries morphed again over the years. With aging, formerly elastic and slippery fascia tissues that allow muscles to
slide easily against each other become tough and sticky. I now awaken every morning with hamstrings, glutes, and other nearby muscles that are painfully sticky and tight until I go through stretches and exercises to loosen them up for the day. Massage, physical therapy, and acupuncture have helped, but the underlying sticky fascia and tough hamstring scar tissue remain. To add insults to injuries, I’ve had one knee totally replaced (and the other knee is deteriorating), and both feet have permanent nerve damage and mangled toenails—all thanks to running. What to do with down time during recovery from injuries: You can mope and gripe while your friends are training and racing as you slowly heal. You can overeat and indulge in pursuits that lead you away from the goals you had set. Or you can embark on voyages of self-discovery while you put your visions of triathlon grandeur aside for a while. A fulfilling thing to do with down time is to find a more spiritual side of triathlon. This could be volunteering or mentoring, if helping others is your thing. It could be making new goals as you participate in deep-water running, stationary bicycling, flexibility machines, yoga, and other exercises that heal your body and mind. Change the rules, not the intent. Or it could be discovering a perspective of who you are and what continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
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KINDER, continued you do in the greater scheme of things. This is the karmic, kinder side of triathlon. “I’ve decided to be kinder to myself when I get sad. I’ve decided to be grateful for all I’ve ever had.” (Lyrics in “Kinder” by Copper Wimmin) Karma: Years ago I was training for the Carlsbad marathon, ramping up my mileage with a run from my home. A few miles out I was stricken with a wrenching bellyache. I wasn’t sure I could even walk home. I rested a bit and started slowly walking, wondering if I’d have to abandon the idea of participating in my first marathon if this training run was any indication. Stop it, I ordered myself. Count ten blessings instead. That was easy. I live in a free country. I live in a safe neighborhood. I have a roof over my head, plenty to eat, a job, a family… the list went on. Just as I was acknowledging my gratitude that I could walk, I passed a parked car with a folded wheelchair in back. The timing couldn’t have been better. It was one of the most memorable runs I’ve ever had, even though I abandoned the run. Sometimes it’s okay just to complete and not compete. Good karma and bad karma will find you and change you. Kinder: Over the years I’ve stopped timing my training activities and instead prefer to find a pace I can sustain for a long period in the aerobic zone. It’s kinder to the body, the only one I’ve got.
DECEMBER 2016 18
Although it doesn’t make me a faster athlete, it has brought an amazing reward of ideas flooding my mind. That’s where most of the plots of my stories were born. When I’m on the bike, I call it “bicycle writing”. The steady, repetitive exercise stimulates the brain. I don’t know where my ideas come from—they just show up. Over time, my best runs and rides changed from my fastest times to ones in which the best stories were spawned. And those arguments with my significant other? I’ve always won them during my solo runs. It’s a good use of mental and physical energy to purge out the negativity. And it’s a lot kinder than real arguing. Your self-image as a triathlete: Triathletes feel a personal sense of empowerment participating in the sport. But are you truly a triathlete if you compete in aqua-bike races without a running segment? Are you entitled to the title of Ironman if you swim 2.4 miles and bike 112 miles, but don’t run (or even walk) a marathon afterwards? Why don’t they offer a long-distance swim-bike race with a 3-mile run at the end, something most participants can at least walk to claim the title of Triathlete or Ironman? Sure, triathlon is entrenched in set distance formats, but who’s to say more options can’t be offered to increase participation in the sport? Ponder these ideas before running injuries take you out of the game. And don’t forget to make some time to call or visit your mother.
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Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018
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