INSIDE THIS ISSUE
DECEMBER 2018
Race Report: IM AZ TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
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Welcome New Members You’re an Ironman Weekly Workout Calendar
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IRONMAN AZ
CHIP SLACK
MEETING Wednesday, December 12th 5pm to 7pm Babbittville present Q&A with
Lionel Sanders
Location: Canyon Bicycles USA 5600 Avenida Encinas Carlsbad, CA 92008 5pm Food and Mingling 6:30pm Q&A with Lionel 7pm Meet & Greet with Lionel Food by Freshii Catering
SAVE THE DATE KONA VIEWING Wednesday, January 10th Location: Qualcomm Auditorium
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Tri News
RACE REPORT:
DECEMBER TCSD EVENTS
TCSD Conversation
Event: Ironman Arizona Date: November 18, 2018 Location: Tempe, Arizona Distance: 140.6 miles This race experience started for me on a Saturday with the fixed morning practice swim on a sunny 70 degree November day one year ago. The format for the swim was to line up with timing chip, cap and wrist ID. A line of Chip Slac k, You Are swimmers went down the An ramp and into the Salt River and swam laps while a line of swimmers came out the same way. Numerous kayaks monitored us. The water temperature was 62 degrees with concern that the temperature of the water was dropping. I chose not to wear my wetsuit, with intent of swimming 10 minutes or so for cold-water acclimation. This has worked for me in past. I saw only two other swimmers with no wetsuits. I was done 10 minutes later, after only swimming 400 yards. Now, fast forward...
Race Day! The outside temperature was 50 degrees, and it was very dark. With no transition area assigned to
Ironman!
racers, I was in a race against the clock from 5am to 6am to distribute my bags and then meet at the Tri-Club tent for pictures. My actions started with putting all of my stuff on the bike such as my tool bag, crossbar bag, bike pump, and water bottles filled with water. Next, I visited my bike bag to put hand warmers inside my bike shoes. Thanks to Nicole Brogdon for the great suggestion. Then I dropped off my special needs bags. Note to self: Put REAL food in bike bag and bike special needs. Pictures at the TCSD tent and then on to the race start.
Start Wow the very crowded start chute prevented me from getting to my start sign of 1:30 to 1:40. Luckily, this had no effect on my swim.
Swim I walked down the ramp and into the water. It was… refreshing. Okay, it was a very cold 61 degrees! I had concerns about feeling cold after swimming for an hour in this water temperature, but let’s worry about that when we get there. Swim! I was a little disturbed to see lots of swimmers continued on page 16
DECEMBER 2018 2
DECEMBER TCSD EVENTS*
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at triclubsandiego.org/join/ TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at myhideano@hotmail.com and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers: Chip Slack and Craig Zelent w/Richard Sweet.
TCSD SOCIAL FUN
TCSD PRESIDENT’S MESSAGE:
Thursday, December 20 5:30-8pm
HELLO TRI CLUBBERS!
December is a busy month, so we hope you can still join us.... let’s have some fun to end the year. Holiday dress or holiday sweater may just get you an extra raffle ticket. Join us at Ballast Miramar (a favorite location!!) for a drink or dinner. They do have beer, wine and delicious food. Meet some new friends, see some old friends out of workout wear, just show up and say hello.
Our next club meeting is upon us, and who better to see than Lionel Sanders. Please come out and show your support for Lionel on December 12. Healthy Food will be provided by Freshii. Register online at: http://tiny.cc/eqbh1y The Kona Viewing is happening January 10! We have secured the Qualcomm auditorium as well as the rights to the NBC broadcast. Event details coming soon. Special shout out to those who recently finished IM Arizona! Do your friends want to join? Tell them they can sign up at triclubsandiego.org or http://tiny.cc/17ai1y
UPCOMING VOLUNTEER OPPORTUNITIES: The Triclub San Diego has a lot of Volunteer Opportunities coming up. We will be publishing a list of the roles we need filled along with the job descriptions. Meanwhile save the date and join us for Christmas Caroling on December 16 from 3:30-6:30pm. RSVP with Criag Zelent, tricraigz@yahoo.com
Location: Ballast Point Miramar 9045 Carroll Way, San Diego, CA 92121 map: http://tiny.cc/srsawy
Want to get more involved or have suggestions and ideas for the club? Email feedback@triclubsandiego.org Stay cool and be well, AJ Lawson
NCC TIME! REGISTER POSTPONED! USAT NATIONAL CHALLENGE COMPETITION It is that time of year again. Challenge now begins January 1st, 2019 due to USAT technical difficulties. Online registratin to open late December. For those unfamiliar with the challenge, this is a friendly competition among national triathlon clubs normally during the months of December, January and February. But this time there is a chanage; January with running, February with biking and March with swimming. Of course, you can still do all three disciplines during each month and log your miles. They are just weighted differently according to the month’s focus. If you are a current USAT member, go to the USAT NCC site (http://tiny.cc/46bh1y) and follow the registration link to join the Triathlon Club of San Diego’s NCC 2018-19. We will be competing against ALL of the triathlon clubs in the country. Please only sign up if you are motivated to log at least one swim/bike/run workout every single week between January 1st and March 31th. Our volunteer *motivators* are in place. Look for fun workouts and challenges along the way. Tracy Cohen-Peranteau and Nicol Hodges will be leading this challenge and we will do our best to inspire/motivate/challenge/encourage you to stay healthy and fit for your upcoming 2019 triathlon season! Any questions, email Tracy at (eatrunfun@yahoo.com).
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
WELCOME NEW TCSD MEMBERS
President
AJ Lawson
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Alyssa Cable
Program and Events Officer
Tim Price
Danielle Dattilio
Marketing Office
Marison Beniek
David Finn
TCSD Board of Directors
Randy Fleet Rashaad Forehand
TCSD Board Advisor
eventsdirector@triclubsandiego.org marketing@triclubsandiego.org bod@triclubsandiego.org
Brian Long
advisor@triclubsandiego.org info@triclubsandiego.org
TCSD Mentors
Michele Kislingbury Ali Miller Joseph Monreal
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
James Ismailoglu Dean Rosenberg Steve Tally
james@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Lawrence Ratliff
Bike Case Rentals
Diana Witt
diana@wittproperties.com
Amar Shah
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Stephanie Tarkington
Expo Coordinator
Matthew Trudeau
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Mallory Weber
Membership Director
James Ismailoglu
james@triclubsandiego.org
Laurie Weber
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
(858) 270-1605
Pro Athlete Ambassador
Guto Antunes
Guto@fitexecution.com
Race Director, Aquathlon
Tim Price
eventsdirector@triclubsandiego.org
Chuan Napolitano Gina Nidasio
Jose Zyman
(760) 214-0055
Race Director, Duathlon Race Director, Triathlon Social Director
Marsha Connors Wingler marshawingler@yahoo.com
Social Media Director
Jennifer Potter
jenn6613@gmail.com
Sponsorship Team
Marsha Wingler Marc Sosnowski
sponsorship@triclubsandiego.org sponsorship@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Mark Alfaro Volunteer Coordinator
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Youth Team Coach
Judi Carbary
Web Administrators
Fontaine Shu
events@triclubsandiego.org
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Our Clinic Specializes in:
Location: La Jolla Cove.
Orthopedic Rehabilitation
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Women’s Health
Location: Tamarack Beach.
•
Location: 3710 Del Mar Heights Rd.,
6:15 PM
Track Workout at Torrey Pines High, Coached session San Diego.
6:30 PM
Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
•
•
Location: 8800 Grossmont
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Bike Workout in Central San Diego, Coached session
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Trail Run
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
•
Biofeedback McKenzie Method Cumulative Trauma Disorders Strength and Conditioning Programs
Customized Online Exercise Programs
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista. •
Pelvic Floor Dysfunctions
Functional Flexibility Programs
Location: varies, typically Fiesta Island.
Location: Tamarack Beach.
•
Sports Medicine Rehabilitation Active Release Techniques®
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries.
Location: 800 Nautilus St., La Jolla.
Smart Recovery
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride 5:45 PM
•
Location: Tamarack Beach.
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
Open Water Swim Workout
•
Location: Ventura Cove, Mission Bay
•
Coach: Bill Gleason.
Friday 6:30 AM First light ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
•
Location: Moment Cycle Sport, Liberty Station.
Sunday 8:00 AM Bike Workout, Group Ride
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
* Refer to the Club’s website/calendar for additional workouts and latest information.
Ask for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.functionsmart.com
WWW.TRICLUBSANDIEGO.ORG
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CONGRATULATIONS! You are an Ironman! SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
IM Arizona, Tempe - November 18, 2018 AG AG Rank OV Rank Swim Juan Rocha M 35-39 7 38 1:12 Jason Verbracken M 40-44 69 450 1:29 Michael Trupiano M 40-44 87 580 1:18 Kevin Kueneke M 50-54 47 630 1:46 David Piper M 45-49 130 784 1:15 Ryan Huddleston M 30-34 74 917 1:00 Randy Schmitz M 55-59 53 1044 1:28 Aaron Harding M 50-54 120 1171 1:29 Daren Sorenson M 45-49 211 1211 1:27 Daniele Pelessone M 65-69 7 1259 1:43 Michael Mitchell M 60-64 23 1256 1:28 Tracy Cohen-Peranteau F 55-59 13 1270 1:33 Dave Jones M 55-59 86 1439 1:18 Terry Hagio F 35-39 66 1498 1:34 Andrew Basa M 45-49 254 1553 1:47 Paul Mount M 50-54 207 1841 1:54 Marsha Wingler F 45-49 90 1873 1:35 Randy Paddock M 60-64 47 1924 1:40 Ric Hockenhull F 40-44 91 1936 1:32 Maureen Dawson F 40-44 95 1984 2:01 Chip Slack M 60-64 49 2009 1:31 Cherrie Chilom F 40-44 99 2047 1:40 Corey Gold M 55-59 144 2135 2:08 2,256 Finishers. Transitions and seconds not included.
Bike 4:41 5:29 5:50 5:36 5:58 6:10 6:11 6:09 5:48 6:18 6:10 6:50 7:04 6:38 7:15 6:41 6:48 7:10 7:01 7:33 7:07 7:22 7:13
Run 3:13 4:27 4:26 4:21 5:03 5:29 5:04 5:36 5:57 5:30 5:51 5:08 5:22 5:48 5:07 6:07 6:42 6:11 6:39 5:48 6:47 6:32 6:34
Finish 9:15 11:38 12:03 12:15 12:39 12:58 13:13 13:31 13:37 13:47 13:46 13:49 14:12 14:22 14:32 15:18 15:25 15:36 15:38 15:46 15:53 16:00 16:19
IM Cozumel - November 18, 2018 AG AG Rank OV Rank Troy Cundari M 55-59 8 227 Mark Ford M 55-59 9 232 Julie Dunkle F 50-54 1 282 Bianca Roy F 45-49 33 1122 Martha Ornelas F 50-54 20 1233 1,493 Finishers. Transitions and seconds not included.
Bike 5:33 5:37 5:34 6:35 7:51
Run 4:13 4:19 4:44 6:09 5:36
Finish 10:59 11:01 11:19 14:35 15:11
Swim 1:04 0:55 0:52 1:28 1:26
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.
Indicates qualified for IM World’s Championship.
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner
Join the - Join theCove, Fun! Races, New Training Partners, Food, Club Group Rides, La Jolla Fiesta
http://tiny.cc/k07o2w
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim
www.TriClubSanDiego.org
Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove DECEMBER 2018 6
Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego, BOWS, Ventura Cove, Saturday Bike Ride
TCSD CONVERSATION WITH:
“
By Craig Zelent
”
Richard Sweet
I had the privilege this month to talk triathlon with TCSD
member Rich Sweet. In October Rich won the men’s 55-59 age group at the Ironman World Championships in Kona. He beat the second place guy by 21+ minutes and set an age group course record in the process. I know you will enjoy getting to know the World Champ!
My father was an avid sailor, and I grew up on sailing on the Chesapeake Bay and Puget Sound. At age 12, I started racing sailboats (Lasers and larger boats), with many podium finishes at regional and national levels, and this passion and competitiveness continued into my 30s. When the boats were put away for the winter, I wrestled in high school with moderate success because I did not like to cut weight to get in lower weight groups. As a result, I found myself facing much larger opponents at times, which was fun and challenging. When I was 28, one of the boat owners who I raced with introduced me to auto racing – he collected and raced vintage Porsches. While I could not afford to collect and build Porsches, I did race with Sports Car Club of America
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Castelli Discount: Available on TCSD Member Discount web page.
Craig: What were your sports when you were younger? Rich: As a youth I focused on swimming, racing Richard at 200lbs., be
sailboats, and wrestling in the winter in high school. I started swimming competitively when I was eight years old and continued until 13 years old. I was very competitive in all four strokes, but freestyle and butterfly were my favorite. Around age 12–13, I found myself standing among men at times because I was a late bloomer, and I was not as competitive as I once was.
SPONSORS OF TCSD
fore his triathlon make-over. Improved Touring (SCCA IT) for eight years racing, with podium finishes on a regional level. Getting back to sailing and or racing cars are bucket list items for me later in life. Both are the same type of people with one group having dirtier hands at times.
Perspective Fitwear Inc. contact: Stephanie Ertzberger 5865 Friars Road, Unit 3305 San Diego, CA| 92110 (724) 816-4313 www.perspectivefitwear.com
What obstacles have you overcome to become a triathlete? Rich: In my 30s, my wife and I were raising a family, and almost all of my other hobbies were put on the back burner for a while. I was always a casual runner, but at the age of 38 my weight ballooned to more than 200 lbs. About this time my mother passed away suddenly at 63, and my father had passed seven years earlier at 65. Their deaths at young ages were a day of reckoning for me given my health trajectory. At some point in life, we realize that “genetics loads the gun, lifestyle pulls the trigger,” and this becomes clearer as we age. At this point I started to really watch my lifestyle and focused on losing the weight and changing my diet. Within two to three years, I was able to get my weight and blood work to normal levels for my
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 8
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CONVERSATION, continued SPONSORS OF TCSD
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
XTERRA WETSUITS www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
DECEMBER 2018 8
age and build, but I still wanted to get more physically active. I raced a couple of half marathons and then decided to buy a mountain bike to balance the running.
What was your first triathlon like? Rich: After a few years of running and mountain biking, I became interested in learning more about triathlons after coming across a TCSD race at Fiesta Island one weekend morning in 2006 when I was running. After talking the ears off some of the club members that morning, I decided to join the club. After a few weeks of stalking various races, I finally worked up the courage to try a beginners race at Glorietta Bay. Before signing up for the beginners race, I did get to the TCSD master’s swim a couple of times after not swimming for 20+ years, but I felt my bike and run fitness was sufficient to go through the paces. I remembered this practice race morning in vivid detail, mainly because I was the only one who showed up with a mountain bike and a rented wetsuit (from Nytro). The club members were very supportive and helped me set up a proper transition area with bike and run gear set up against a tree. Members even helped me put on the wetsuit correctly after first putting it on with the zipper in the front. In the end I was second out of the water, way back on the bike (obviously), but I was able to finish third
after a short 2-mile run. Soon after, I bought my first wetsuit and tri bike, a used Cervelo P3 that was too small but looked fast to me.
What was your experience like at the first triathlon you actually had to pay for? Rich: Some months later, a co-worker of mine, Jeff Fieldhack, and I were randomly talking about bikes during lunch, and I learned that he was a seasoned and successful triathlete (and former professional tennis player). Jeff mentioned to me that he was racing Wildflower in six weeks, and he encouraged me to sign up. I later went to him as I learned the mountain bike sprint and olympic distance events were sold out, only leaving me the option for the 70.3 race. He said, “What do you have to lose? Just sign up for the 70.3, and we can train for the next six weeks together.” I said ok not really knowing what I was getting into, but I was happy for his offer to train with me. Over the course of the next six weeks, Jeff and I trained most days during the week and weekends. He is 100% responsible for starting me in this sport, and anyone who knows Jeff can attest that he has always been a positive influence for me during all of our workouts. No matter how bad I was suffering at times compared to him, he was and continues to be encouraging and complimentary. In the end, I had no expectations for the race
other than to see what would happen. I finished with a time of 5:48:14 (29:46 Swim; 3:19:18 Bike; 1:54:12 Run) and placed 54th in the 45-49 age group. After the race, I was hooked: All I could think of was how I was going to improve on this time. Jeff and I have now been training together for more than nine years.
What have been some of the funniest, dumbest or strangest things you have seen as an athlete? Rich: Through the last nine years in the sport, there are many funny, dumb, and strange things I have experienced, but the following are the most notable.
The funniest thing I have ever seen was during the swim this year in Kona. About 15 minutes into the swim, people are starting to settle into pack, and finding feet (drafting) is a big deal to save energy. The first guy I found literally had feet that looked like the size of a bear with very distinct big orange callas pads. Every kick he made was like prop wash from a power boat. So, I thought perhaps I would put in some effort and get by him but realized that he was moving as fast as I wanted to, so I settled back in behind him. At some point at the boat turn at the
My second triathlon was the Buffalo Springs 70.3 in Lubbock, Texas. Jeff wanted to go there because at that time there were Kona slots. So I thought, ok, let’s do it. For this race I learned a valuable trick that I continue to use today for bike racks. When I got to my bike after the swim, I found my bike knocked the bike. off the rack laying on its side and strong at mile 85 of ing go ll sti , 18 20 na halfall of my nutrition had poured out Ko way point, I lost him only to see him again of the aero bottle. Needless to say, I was very stressed about this, as I had no clue with about half mile left in the swim, and I was when I would have any fluids (or what the fluid actually relieved, as this was a familiar set of would be) in this south Texas climate. As a pre- feet and behavior. This was actually a good discaution, I now always take a bungee cord and traction as I was thinking during the swim how tie it (with a quick release knot) around my I would describe these feet that I have never seat to the rack so no one moves my bike or seen before during any race. The hobbit did come to mind during the swim, but thought knocks it off. The oddest thing I ever have seen was in the they were just too big for that comparison. same Lubbock race on the bike. I glanced over Later, I did check the swim finisher pictures to see a pickup truck coming the opposite and believe I found this guy, he was huge in all direction, and I thought I saw Jeff in the pas- propositions even with a full beard. Impressive senger side of the truck…“What is he doing in that he is competing in Kona! the truck?” I thought. As it turned out, he got 2018 was the fifth time you have raced a flat, and a local guy offered to drive him back the Ironman World Championships. How to the aid station in hopes of cutting his tubu- did your first four attempts go and what lar tire off the rim so he could replace it with did you learn from those experiences? the spare. In the end Jeff being Jeff, he went Rich: After a few 70.3 races, I decided to do to the race director at the finish and DQ’d him- my first full Ironman distance race in 2011, self for getting outside assistance, even though which was Ironman France in Nice. At this time, he had to ride in on the flat and got a ride in my bike and run conditioning were good, but the opposite direction of the course. not good enough to get a Kona spot, but this
SPONSORS OF TCSD
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: see TCSD website for details.
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
PedPowerPerform Lab Bike fitting featuring Retül and Fit4Bike, geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: dean@PedPowerPerformLab.com www.PedPowerPerformLab.com Discount: yes, contact for details.
SwimSmooth San Diego Swim Smooth is the leading swim coaching company, providing simple and straightforward steps to improve your swimming. Contact: John Chipponeri (760) 576-1624 email: john@swimsmoothsd.com www.swimsmoothsd.com Discount: see TCSD website for details. continued on page 10
continued on page 10
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CONVERSATION, continued SPONSORS OF TCSD
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
3natural Bionutrition Contact: Trey Triplette 701 Palomar Airport Road, Ste. 300 Carlsbad, CA 92011 info@3naturalBionutrition.com 1.833.3NATBIO office 415.439.0882 mobile www.3naturalBionutrition.com
PROFESSIONAL SERVICES
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com continued on page 12
DECEMBER 2018 10
was Jeff’s goal. We also went with a few other San Diego TCSD guys, and we trained all winter/spring together for this race. For me, my expectation was to have a good showing and learn some lessons from my first full Ironman race.
It was until late 2013 that Jeff and I signed up for SuperFrog and Ironman Cozumel. The time off and rehab paid off with Jeff and I. We placed second and first in our age groups, finishing, within 20 seconds of each other and both receiving Kona Slots for 2014. The prep race for Kona 2014 was IM Lake In the end, Jeff was third in his age group, Steven 70.3, which was eight weeks out from and got his Kona slot. Jeff is five years younger Kona. My 2014 goal was top 10, and I felt I than me, so we don’t compete in same age group. I was 20th with a time of 10:36. I could do this based on the results of my comlearned that I had biked too hard the first 30 petitors who I have raced against in the past. miles had a poor overall nutrition plan and had In the end I was third, and this was my first to walk the aid stations on the run, and had a podium. Still my swim/bike was top 15 only, poor overall nutrition plan. Nonetheless, I was and I ran into third from there with a 3:13 hooked again for this longer distance, and as marathon, and a total finish time of 9:39. The soon as I got home, I signed up for Ironman key takeaways there were I got lucky, and I was Louisville eight weeks later in August, with the able to execute the run. But I was still not happy with my bike abilities. primary goal to get a Kona slot. My Kona 2015 (qualified in IM Texas) goal was The training for Ironman Louisville included still to be back on the podium but closer to the working on the prior race mistakes and improvtop competitors off the bike. That was not to ing conditioning for the expected heat for Louisville in August. My training was impactful, be, but still I was able to run down the ex-pro and I placed first in my age group and 16th Jurgen Zack at mile 20 after he had a 20-minute lead in front of me off the bike. This year I was overall with a time second with a time of 9:46. or 9:31, and I got my first Kona slot! At Kona 2016 (qualified at IM Six weeks later, I Texas again) my was racing in Kona body was starting with whatever rest to feel the and conditioning mileage, and my could be mainrun form was tained after falling apart with Louisville. Kona hamstring strains in is a tough race, both legs. I knew and my lessons going into Kona this learned at this year that my run conrace were no ditioning was lacking, sugar, like Kona 2018, chee rs from son , Ricky, at but my focus on the Coke, on the mile one o n run. bike allowed me to bike. I ended up 39th in my age improve there with a group with a time of 10:05. Jeff finished 41st seven minute faster bike split but a much slower also in his age group with a time of 9:44. In 2012, both Jeff and I were plagued with 3:36 run. I ended up eighth with a time of 9:46. injuries. January I was hit by a car in Fallbrook, Not what I was hoping for, but honestly not surand Jeff later broke his foot on a trail run. With prised as you have to be able to run in Kona to contusions on my right knee and Jeff’s healing make the podium. Once back from Kona in 2016, I took some foot, we raced Ironman St. George in the spring time off to work on house projects, reflect on with top 10 finishes. The next year was really about focusing on work and rehab for both of run challenges and hire a coach who literally showed me how to run again – the right way. He us.
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taught me that my over striding and fixation on striking my fore foot was what caused my hamstring injuries. After focusing mainly on the run through the winter, I decided to enter Ironman Boulder June 2017 to test drive my run. But all I did through the winter was run with last minute swim and bike build. This was not sufficient to put a solid race together, but still I was lucky enough to get a roll down Kona slot. In the end, I withdrew from Kona because I did not feel I was ready to be competitive, as my bike fitness was way down. So, my sights became focused on Kona 2018 as a new 55-year-old. I kicked off my training for Kona 2018 late September with Al Torre and Jeff, who were riding their last long bike rides before going to Kona to race a few weeks later.
What was the 2018 race like for you? Rich: After withdrawing from Kona 2017, I set course to what was needed for Kona 2018 and had to include focus on staying healthy and listening to my body. I did have a little setback in February 2018 when I fell getting out of the pool and came down hard on my knee. This forced me to focus more on the bike and did not really run much before IM Texas where I hoped to qualify. What I found, though, was there was a huge amount of fitness transfer from the bike to my run fitness as I was able to run enough in IM Texas still to win. After IM Texas, I was able to resume running and was starting to see my speed come back after really spending two years learning to run again. I kept the bike as the primary focus through the summer and did a test race in September with no taper at Superfrog just four weeks out from Kona. This allowed me to gage race fitness and how I would taper the next four weeks.
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For Kona, I always arrive the Sunday before the race to give me time to acclimate to the temperature and time change. During Race Week I train enough to stay sharp but try to stay off my feet and get at least eight to ten hours of sleep per night. Jeff and I did our normal race week workouts and noticed it was much more humid than prior races (due to rain at night) so sweat rates would be higher. The days leading up to the race I focused on taking in more sodium than normal and even drinking my race nutrition throughout the days leading up to the race. It is normal to have prerace anxiety through the week which can manifest in a lot of issues and for me it is normally not being able to fall asleep. But for me having the surprise arrival of my son and brother-in-law Wednesday before the race really took the edge off and left me very relaxed and able to sleep well. It is really great to have family and close friends at the races and this is the first time at any IM to have both here in Kona. Race morning I was up at 3:45am and had the usual coffee and toast with almond butter. Also drank two bottles of Infinite but in a lighter concentration which I use on the bike. I typically keep my race morning nutrition on the light side and only ate a banana and Bonk Breaker bar while relaxing in the transition area before the start. The swim start is always stressful no matter how many Kona races you have done. The key for me was just keeping steady and not wasting energy battling for position. For me I could swim continued on page 12
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a sub hour but then my me I was about eight minHR would take longer utes ahead of the second to come down to normal place guy who was one of range for the bike. For the Germans who has won me it was important to his age group four times get on the bike and be in Kona. After that able to push from the update, I would not have start which I did. This anymore chances to see year the marshalling was how my position was much better than previous fairing until mile 17 years, and the penalty when we turn at the tents were over flowing at bottom of the Energy times. I mention this Lab to head back to because during the bike it is the Queen-K. At this very hard to stay away from turn, I checked the the packs, especially when mileage on my watch . ky ic R n so h the majority of the athletes and then checked it ny wit ards ceromo are getting on the bike Kona 2018, aw once I saw the second course in a span of 15 minplace German, and he was about two miles back utes. Can be very frustrating at times. (15-16 minutes) so I again stayed steady. Once Throughout the bike I stayed on target power of back out on the Queen-K Jeff passed me about 200W, and about 20 miles out from T2 I backed mile 20 and we ran for a bit and he said he felt off a bit on the bike and started to take in more he had three or so guys up ahead of him in his nutrition for the run mainly because this is typ- age group and I agreed that he should keep ically my stronger portion of the race. pushing. I felt there was no need for me to push Once off the bike and running I saw my son any harder and risk walking at the last climb 1.5 at the first mile who told me there was one per- miles before the finish so again I kept steady. son off the bike in front of me about eight min- As I hit the top of the last hill I saw my son utes ahead of me. I was happy to hear that but again who told me I was 20 minutes ahead of the second place German so that felt great to did not know who say the least. As I entered the finishing it was so I kept shoot I could steady. To my surhear Jeff’s prise I passed name being this leader at called out mile four, and he as he was was not running about 20-30 that well; perseconds haps he over ahead of me. cooked the In the end my bike. On the goal of arrivway back from ing healthy the first turn and rested on Ali’i Drive paid off as I I was able to won my age see the two Kona 2018, w ith training partner, Je group by over Germans who ff, just afte r fi n is 20 minutes and h . are good runners and they set a new course appeared to be running well so I kept steady knowing I was about five- plus minutes ahead record for 55-59 of 9:14:23. Admittedly the bike of them. Once I passed by my son again he told conditions set this up, but whatever was given continued on page 17
DECEMBER 2018 12
to us on the bike was taken away in spades on the run as this was by far the hottest run I have ever done; even worse than Houston or Louisville.
Jeff Fieldhack has been a key person in your success as a triathlete. How has Jeff helped you? Rich: Jeff and I talk multiple times a day, not only because we are friends, but we share a common passion for racing and training. We are constantly evaluating what is working, what is not, how we are feeling, what new things we will try and more importantly goals. Recently it has been harder for us to meet to train due to life, work and distance, but we look at all of our workout stats (power, heart rate, cadence, average speed, pace etc) and chart course ahead to both training and race execution. I will say we may not agree on everything which is healthy, but keeps us never being complacent. More importantly we both love to hear about other peoples experiences, too, to help mix things up.
What advice would you want to share with someone just getting started in triathlon? Rich: Enjoy the journey and find people to share it with at all levels. I remember one gal in Houston at IM Texas say – Raise your hands as you cross the line in victory, because it feels the same whether you are first or last. It is your individual journey and victory.
What advice would you have for someone that is already a few years into the sport who is trying to qualify for Ironman Kona or the Ironman 70.3 World Championships? As you answer this question, let’s assume that athlete has proven they are pretty good by getting on the podium of some local races. Rich: Set realistic and stretch goals for training. Know your competition’s strengths and weaknesses. Pick a course which favors your strengths and train like you race – this will help with confidence. Know your limits especially at iron distance races. Make sure your nutrition is practiced, as well. Lastly, address any physical kinks before they become chronic injuries.
Who have been the most influential people in your life? Rich: Even at age 55, I still hear and reflect on
the instruction and advice of my father. He has shaped my ability to overcoming adversity, deal positively with uncertainty and ambiguity encountered in life daily. My father was the most influential for me and inspired me to set and achieve my goals. He was a General officer in the Army with a very successful career. As a family we camped and sailed all the time and he always would give me responsibilities, but first show me how to do those jobs. For example, help him check the trailer lights, level the trailer after parked, checking the tires on the vehicles, painting my room, and even allowed me (trusted me) to take out our boats with friends at a young age ~12. My point being is he would inspire me to learn new things, do them the best I could and allowed to me fail and correct course on my own. Same applies to my start and participation in triathlon.
How do you balance racing triathlons with your family and career? Rich: I am a electrical engineer by education and have spent 30+ years in the wireless industry. I have been fortunate to find the balance of work, sport and life mainly because I never stop unless I am sleeping. However, there are sacrifices at times. My children all have their sports (running, tennis and baseball), and my wife teaches and plays tennis at a level five. I enjoy my kids’ sports at times, but usually drop them off for most activities and my wife will pick them up or we ride share with other parents. (uber too). I am not an armchair parent and feel my kids will go to whatever level they want in sport, as it is up to them. If they show the interest and are putting in the work there is no limit to the resources and support I will offer for them to achieve their goals. I bike or swim in the morning before work. During work, I will run and or swim. Occasionally I can do a short ride depending on meetings. After work I go to Fiesta Island, and this time of year will ride until almost dark. Then I run in the dark on the lighted paths. The weekends require coordination of rides for kids activities Thursday/Friday in order to plan the weekend training. I don’t mind driving kids around in the AM because I like to train in the heat of the day when the wind is blowing. In this case I can be found on the Strand. In all I typically train 12-
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CONVERSATION, continued 15 hours a week with peak weeks 20-25 hours which is largely a result of bike volume.
If you could waive a magic wand over the sport of triathlon, what would you change? Rich: I would wish for safer training venues for the bike. Better behavior from cyclists that breeds contention from car divers. I will not ride alone anywhere, except for the Strand and Fiesta Island, but still with mirror and lights. I hate the indoor trainer, but will use it at times. I think the sport has become too expensive for new sustained participation especially at the 70.3 and IM distance with expensive entrance and lodging fees (it is all dialed in to empty your pockets). As with sailboat racing perhaps there needs to be a spec bike for the sport? I talk to my nephews who think they need a $10K+ bike to get into the sport and go fast. I have never spent more than $8K and even $3-$4K is getting a solid bike to start. This perception needs to change.
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Do you have any sponsors? Rich: No. I am not sponsored, and I have never really pursued sponsorship. I do ask for my TCSD discount thought. I have, however, in the past been a formal/informal brand ambassador for the products I use religiously for racing and training. Those include Kiwami, DeSoto, Infinite Nutrition and ENVE. I also have good relationships (with full acknowledgment that I am a difficult customer at times) with the local bike shops to include Moment, Pulse and special mention to Mike Willard at the Trek Super Store for his flexibility to get me in the service shop at a moment’s notice. The quality of his work is better than sponsorship.
What are your future triathlon and endurance sport goals? Rich: I will race to win in Kona 2019 and this will be tough knowing who is aging up. Jeff and I will perhaps enter Wildflower, IM Boulder and Superfrog. Bucket list is an open marathon and perhaps a 50K. Ultimately I would like to get a mountain bike and qualify for Leadville – this race looks awesome and hard!
Rich, thank you for sharing your story. It’s not often that I get to talk with a World Champion. And I don’t think I’ve ever spoken to anyone that has seen Big Foot, especially during the swim at Ironman. We are in the same age group, but you are such a good guy that I’m still going to wish you good luck with all your future goals. . Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
DECEMBER 2018 14
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RACE REPORT, continued who actually stopped mid-swim for whatever reason. This cannot be good. I kept moving… I was watching 500yd notifications from my Garmin 920. This is probably why my Garmin ran out of battery at 14 hours some 16 miles into the run. Three turns, some sun in my eyes and there’s the finish ramp! Because I often swim with TCSD in the ocean, I was already imagining being on the bike before I had actually exited the water.
T1 A long trek to the wetsuit strippers, pick up my bag and get dressed for the bike. I sat down in a sauna room tent, opposite a guy that just sat in his chair, wrapped in a mylar blanket, shaking uncontrollably – almost convulsing. Wow. I got dressed with jersey, socks, shoes, helmet, glasses, sunsleeves, neck gator, and gloves in my pocket and Pushing those left. He was still there.
Bike Loop 1: I started the bike alongside TCSD’s Cherrie Chilom, but we soon separated. The sun was shining, there was headwind, and I saw a few flat tires. Turnaround! I said hi to TCSD volunteer
DECEMBER 2018 16
Diane Cheryll working WS3. Now there was a downhill tailwind section. Back to Tempe. Okay, that was good. Loop 2: I think the wind was shifting about now, not sure. Rest stop at mile 43, ride to the turnaround to say hi to Diane! I loved crossing the timing checkpoint wires, which told those who were tracking me that I was making progress. I picked up special needs nutrition around mile 67 and headed back to Tempe again. Now my quadriceps felt like they were starting to cramp. Loop 3: At the start of loop three I waved unenthusiastically to the TCSD big watts. cheering squad because my legs felt like they were going to cramp. I took a rest stop around Mile 83, where I adjusted my nutrition to increase electrolytes and salt. At this point, my head started playing games with me about cramping, soft-pedaling and cut-off times. I think the wind shifted, so I got a little help heading to the turnaround.
LAST turnaround! It was now late afternoon and the sun was in my eyes, so I put on the tinted eye shield on my Giro Air Attack. This made it darker. I held my pace and kept riding back to Tempe. With the sun now from the West, I did not recognize the course even though I had already ridden it twice. Strange. Back in Tempe felt like early evening and the crowds were getting sparse. After 112 miles of riding I should be preparing for the end of the day, like dinner and bed. I had to fight the scariness of the marathon. I rode into the volunteers (did I say awesome volunteers?) at bike dismount, who took my bike and directed me to my run bag and to the changing tent.
T2 My time was good even though the head games told me that I was going fail. I hear that this is common. I changed into my running shoes and hat.
Run Loop 1: My head cleared, my time made sense and I then realized that I had eight hours to run a marathon. Gingerly I began to run a five minute on and one minute off marathon, and there was no hint of cramping. Now I believe that I can finish. I canâ&#x20AC;&#x2122;t stop myself from shouting to the spectators that I am in an Ironman! They were great with this. They were fantastic. The TCSD tent at mile 4 was everything I imagined! It was absolutely electric! As the night approached, I ran out across the river, to the far turnaround, and ran back. Around mile 11 I ran with TCSDâ&#x20AC;&#x2122;s David
Piper who was on his second loop. Then I began getting a stomach cramp. This was a new and painful feeling for me. I can hear the finish line excitement. This was demoralizing to me. End of loop one. Loop 2: First my Garmin 920 died around mile 16, probably from the many swim notifications and the bike 5-mile lap notifications AND the run 1-mile notifications. The bathroom stops began. No problem, as this was a well equipped course. At mile 17, I saw the TCSD tent again. I still have a tummy ache so I am less animated. Sorry, friends. Now I am reduced to walking, but I can do the math in my head and know that I am looking at making the cutoff by an hour or two. Now I am headed to the far and dark reaches of loop two. I passed the loud and dance crazy Base Salt tent. At around mile 19 TCSD friend Nicole, gave me her Pepto tablets, but they did not help. Yet at the mile 21 turnaround I know that I will soon be heading to the finish line! At mile 22, I met Scott of Lakeside who was on his third attempt to finish an Ironman. He gave me his Pepto tablets, and my stomach felt better. He mentioned something about 15 hours of consuming sugar (Perpetuem, shotblocks, bananas, and oranges) is really rough on the stomach. I had no idea. My longest race to date was a 10-hour Wildflower 70.3. At mile 24, my TCSD friend Cherrie Chilom caught up to me and slowly passed me, running! I thought she was limited to walking. She did tell me that she was in a lot of pain. I watched her pull away from me when I thought I could catch her, continued on page 18
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RACE REPORT, continued but I didn’t want to risk more stomach cramps, muscle cramps or even tripping. No way! I came all this way to hear Mike Reilly call me name, so I continued my fast walking.
provides us. Workouts like First Light and Monday Night at La Jolla Shores, Saturday Del Mar Bike Ride, events and sufferfests, contacts and meeting people. Finish I specifically targeted TCSD Steve I made the last left turn, and then I saw the Tally in one of my finish line picture lights! I couldn’t stop yelling, “I made it! I postings to remind him that he premade it!” Mike Reilly said, “Chip Slack, 62 sented Tri-101 to me in early 2013 years old, San Diego. You’re an Ironman, and so I exclaimed to him, “Look what Chip!” Finally, it was time to cross the finish happened!” Back then he advised us line and engage in finish line activities! to get a TCSD kit to be seen in at races Post Race Feelings and you will be surprised at what it Now that it’s over I can’t get over the does for. Did he understate that! fullness and variety of emotions I am going I was asked by a 2017 TCSD IMAZ finthrough, still even after almost a week. isher Bruce Duong During the race I was sure I was not making cut-offs (loop three “What now?” and I of bike) to realizing at the beginning of answered I need a the run with eight hours left that long rest from trainI got this. My favorite exclamaing (except for tion to spectators and Tri Club Oceanside 2019) supporters was “Tri Club San and I would like to Diego! I am here! Doing Ironman spend that time Arizona!” at the top of my lungs. bringing my experiAnd that was ok with everyone. My ence and enthusivoice has been hoarse for five days. asm to others who I still can’t believe that is me picwould like to try tured crossing the finish line being this journey. told by Mike Reilly “Chip Slack, 62, I intend to do San Diego! Chip you’re an Ironman!” this by continuDamn, chills even as I type this. ing volunteering After the finish line, for just a few at the TCSD hours of “never again, I did mine!” Monday (ocean) to thinking I can do another one of and Thursday (bay) beginner w. these, just not IMAZ 2019. OK, maybe s, Chip in back ro ’er SD TC w Swim groups. I am working with llo fe th by charity if I have a few thousand Pre race line up wi TCSD James and Monica on establishing a TCSD beginner dollars. bike ride the triathletes workout program. How did I do this? I heavily relied upon the community TCSD Thank You TCSD!
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Rates per week: Single case $25 Double case $40 Wheel case $25
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