INSIDE THIS ISSUE
DECEMBER 2019
Protect Your Melon TCSD Contacts/Events Welcome New Members Board Members
1 3 4 4
TRIATHLON CLUB OF SAN DIEGO
Weekly Calendar 5 Congratulations IM Finishers 6
KONA VIEWING PARTY December 12th Thursday 5:00 PM – 8:30 PM PST Qualcomm Auditorium. see page 3 for details
Check TCSD website/facebook for latest details
7 16
Tri News
Protect Your DECEMBER TCSD EVENTS
TCSD Conversation Coach’s Corner
Courtesy of Rudy Project USA
Melon
Modern bicycles helmets have become ubiquitous in cycling, and for good reason. Wearing a helmet can reduce the risk of a serious head injury by nearly 70%. For this reason enough some states require minors to wear a helmet when riding a bicycle. While helmets are common place for cyclists, it’s not always clear when riders should get a new helmet. Here are a few guidelines to help you know when to replace your helmet.
Did you crash it or drop it? Bicycle helmets are designed to absorb much of the energy in a crash so it isn’t translated to your head, but once it is impacted, it no longer offers the same protection. Keep in mind that even a minor crash can compromise a helmet, and the thin shell can hide dents and impacts so always replace your helmet after a crash where you hit your head. As a general guideline, look for cracks or abrasions on the shell and inspect it for any fading or compromised integrity that might indicate it will not hold together during an impact. Press carefully over the shell to see if there is any movement. There will be no movement in some helmets and a little in others, so what you want to look for is any area where there is a variation in movement compared to the rest of the helmet. An area of
greater movement indicates damage. Check for wear and tear on the straps, buckles, clips and fasteners. If you find any flaws then replace your helmet. Most riders know to replace a helmet after a crash where you hit your head, but did you know that dropping it on a hard surface or rough handling during travel can damage it? If you’ve ever dropped your helmet, accidentally smacked it on a wall or your car, or scuffed it up while traveling then it probably needs replacing. Is your helmet more than 5 years old? It’s recommended that you replace your helmet every five years. The glues, resins and other materials used in helmet production can affect liner materials. Plus hair oils, body fluids and cosmetics, as well as normal “wear and tear” all contribute to helmet degradation. (ED note: The US, the Consumer Product Safety Commission (CPSC), the Snell Memorial Foundation, which also certifies helmets for safety, and many manufacturers tell you to get rid of your helmet after as little as three years. Replacing your helmet at least every 5 years helps rule out nostalgic, soft shell, and other helmets that don’t meet current standards.
Bring the Outdoor Indoors
KICKR, CORE & SNAP
CLIMB, TAILWIND & DESK
We also offer: Bike Fitting • Service • Repair • Maintenance • Component sales • New bike sales* • Nutrition* • Tune-ups • Apparel* • More...
Just Ride! Call or email today to set up Wahoo demo or discuss service needs.
Visit www.PedPowerPerformLab.com or call 858.270.1605
SEPTEMBER 2019 2
* special order/non-socking
DECEMBER TCSD EVENTS* TRI SOCIAL
TCSD DECEMBER CLUB MEETING - KONA VIEWING Babbittville and UCAN present Q&A with
Thursday, December 19th 5:30pm
CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 www.triclubsandiego.org Send correspondence to the address above or contact President, AJ Lawson.
Last social of the year. Lets have some fun! Wear your best Holiday Ugly Sweater and get two raffle tickets. We have a new location for us to mingle - lots of food and drink options.
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: Cokie Lepinski and Craig Zelent w/Jason Verbracken.
Location: Crust Pizzaria, 124 S. Solana Hills Drive, Solana Beach, 92075 map: http://tiny.cc/dgbehz Contact/Questions: Marsha Conners, marshawingler@yahoo.com
Tim O’Donnell This will be a night to remember! We’ll have food, socializing, and our 2019 Kona viewing party followed by an interview with Tim O’Donnell. Thanks to UCAN who is brining him to us hot off his 2nd place, sub-8 finish in Kona! We’ll cap off the night with our “TCSD needs a new van” fundraising raffle, which now includes more than $15,000 in prizes! Schedule: 4:30 - 5:00pm: Volunteer/Sponsor Setup 5:00 - 6:00pm: Food, socialize and buy raffle tickets 6:00 - 6:30pm: Club Announcements and Sponsors 6:30 - 7:45pm: Kona Viewing 7:45 - 8:30pm: Interview with UCAN athlete Tim O’Donnell and BIG RAFFLE DRAWING Location: Qualcomm Auditorium, Building Q 6455 Lusk Boulevard San Diego, CA 92121
TCSD END-OF-YEAR RAFFLE Prize packages will be raffled off at the TCSD Kona Viewing on December 12th to help purchase a new TCSD van! Be sure to buy your raffle tickets at the remaining club event(s) or from one of the TCSD Board of Directors:
December Club Meeting/Kona Viewing – Thr., December 12 There are six prize packages, with various items from the Club’s awsome sponsors: Canyon Bikes, Spinergy, Blast Radious Coffee, Xterra, Rudy Project, UCAN nutritional products, FunctionSmart, Moment Cycles or Pulse Endurance Sports and MORE!
TICKETS WILL STILL BE AVAILABLE FOR PURCHASE FROM 5 TO 6PM AT EVENT *Refer to the Club’s website, facebook pages for complete activity listings, updates and information.
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
Brad Roth
vicepresident@triclubsandiego.org
Secretary
Tracy Cohen-Roth
secretary@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Simon Bergqvist
Marketing Director
Ran Shenhar
marketing@triclubsandiego.org
Louise Bichler
Program & Events Director
Steve Fink
events@triclubsandiego.org
Ronald Brammer
TCSD Board Advisor
Brian Long
advisor@triclubsandiego.org
Kathi Cover
TCSD Board of Directors
bod@triclubsandiego.org
Pavla Decoteau
TCSD Feedback
feedback@triclubsandiego.org
Justin DiFilippo Jennifer Fillip
TCSD VOLUNTEER COMMITTEE MEMBERS
Nathan Fletcher
Beginner Program Director
Annie Flick
Beginner Program Coaches
Ian Kelly Chip Slack April Guerieri
iskbydand@att.net chipeslack@cox.net alwayssmiling80@gmail.com
James Haase
Expo/Cheer Director
Bob Gally
expo@triclubsandiego.org
John harcharik
Membership Director
James Ismailoglu
membership@triclubsandiego.org
Patrick Higgins
Networking Coordinator
Craig Zelent
tricraigz@yahoo.com
Henry Ho
Newsletter Publisher
Dean Sprague
myhideano@hotmail.com
Christine Houser
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
Kristin Jensen
Potluck Coordinators
Danielle Boward Nathan Boward
sunshinegirl.dl@gmail.com nathan_boward@yahoo.com
Program & Events Director
Steve Fink
events@triclubsandiego.org
Recruitment Coordinator
Craig Zelent
tricraigz@yahoo.com
Social Coordinator
Marsha Wingler
marshawingler@yahoo.com
Sponsorship Director
Marc Sosnowski
marcsos67@hotmail.com
TCSD Cares/Triathlon 101
Steve Tally
stally@triclubsandiego.org
TCSD Essentials
Deborah Jones
deborah.jonessd@gmail.com
Social Media Coordinator
Jennifer Potter
jenn6613@gmail.com
Swim Buddies Coordinator
Tom Washington
crimelabtom@yahoo.com
Web Administrator
Fontaine Shu
info@triclubsandiego.org
Youth Program Director
Judi Carbary
jcarbary@hotmail.com
Jessica Flores Raffaele Giarnella
Leslie Kaminski Eduardo Long Sean Lynch Eric Mai Eric Mankin Michael Martinez Marna Morimoto Ron Reed Laurene Rovins Kristin Schweitzer Andy Seitz Lucas Walls Christy Will
Spirit!
SHOW OFF YOUR TCSD
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 to one of TCSD’s Facebook pages.
DECEMBER 2019 4
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
•
Orthopedic Rehabilitation
Location: Tamarack Beach.
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Our Clinic Specializes in:
Location: La Jolla Cove.
6:00 PM
•
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
•
Women’s Health
Location: Tamarack Beach. Location: 8800 Grossmont
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.
•
Wednesday
Pelvic Floor Dysfunctions Biofeedback McKenzie Method Cumulative Trauma Disorders
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
6:30 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Strength and Conditioning Programs
Location: Tamarack Beach.
6:00 PM
•
Location: 800 Nautilus St., La Jolla.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Functional Flexibility Programs Customized Online
Location: Tamarack Beach.
Exercise Programs
Location: Pannikin - 7467 Girard Ave., La Jolla.
Smart Recovery
Friday 6:30 AM First light ocean Swim 5:30 PM
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.
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
Sunday 10:00 AM Beginner Bike/Run
•
Location: Moment Cycle Sport, The Village at Pacific Highlands Ranch off Carmel Valley Road. 5965 Village Way E-100, San Diego 92130
Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.
Ask for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.functionsmart.com
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD MULTISPORT
CONGRATULATIONS! You are an Ironman! IM Florida, Panama City - November 2, 2019 AG AG Rank OV Rank Swim
Juan Rocha Aaron Harding
Bike
Run
Finish
1:11 1:23 1:29
4:51 5:35 6:16
3:13 5:05 4:44
9:24 12:19 12:52
IM Arizona, Tempe - November 24, 2019 AG AG Rank OV Rank Swim
Bike
Run
Finish
1:22 1:22 1:26 1:26 1:35 1:27 1:25 1:18 1:41 1:49
5:54 6:00 6:17 6:55 6:27 6:44 6:09 6:36 6:30 7:35
4:33 4:41 5:28 4:58 5:17 5:43 6:36 6:18 7:03 6:57
12:12 12:17 13:28 13:44 13:55 14:17 14:28 14:32 15:39 16:50
IM Cozumel, Mexico - November 24, 2019 AG AG Rank OV Rank Swim
Bike
Run
Finish
5:44 5:53 7:39
4:21 5:38 6:11
11:27 12:46 15:46
M 35-39 M 50-54 M 60-64
11 101 20
60 782 1645
Sergey Egorov 2,283 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.
Rick Wade Tami Threet Michael Mitchell Christina Bremer Randy Schmitz David Piper Bruce Paddy Sally Boettger James Ismailoglu Simone Silva
M 60-64 F 50-54 M 60-64 F 40-49 M 60-64 M 45-49 M 60-64 F 45-49 M 60-64 F 35-39
9 8 28 61 33 253 46 58 70 99
20 652 1097 1209 1291 1447 1530 1554 1988 2298
2,332 Finishers. Transitions and seconds not included.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off.
Robert Gally Gordon Jarratt Seonghee Park
M 35-39 M 45-49 F 50-54
48 90 46
372 733 1434
1:04 0:58 1:28
1,553 Finishers. Transitions and seconds not included.
Indicates qualified for IM World’s Championship.
APPAREL & EQUIPMENT
Canyon Bicycles USA www.canyon.com/en-gb/
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.
Club Triathlon, Race Discounts, Store Discounts, New Friends,
Join the Partners, Club - Food, JoinGroup the Rides, Fun! La Beginner Races, New Training
http://tiny.cc/k07o2w
Jolla Cove, Fiesta Island, Classified Ads, Club Aquathlons, Beginner Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Friendly, Youth Program, Family Membership, Club Duathlons,
www.TriClubSanDiego.org
Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove Beginner Swim, LJ Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego,
DECEMBER 2019 6
TCSD CONVERSATION WITH:
“Jason Verbracken”
By Craig Zelent
I had the pleasure recently of talking triathlon with Jason Verbracken. In just the 2018 and 2019 seasons Jason has done some absolutely amazing Ironman distance races in Alaska, Iceland and
races. These include full
Norway. I think you will be fascinated by his story.
SPONSORS OF TCSD
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com
Rudy Project www.e-rudy.com Discount: 52.5% off CODE: Use code SDTC.
Craig: What sports did you play when you were in school? Jason: I played hockey growing up. Born and raised in Wisconsin, my parents had me skating even before I could walk. During the winter, I remember my dad would take the snow blower, blow off all the snow, grab the hose and make a place for me to skate in our backyard, complete with a path from the back door to the ice rink.
Xterra Wetsuits www.xterrawetsuits.com/tcsd Discount: use C-TCSD for 50% or more
So, I would come out the door, put on my skates and skate on over to practice. My best friend lived across the alley, and we had a path to Jason after fin ishing his first Iron skate over to his house. He also man, Iro nman Ari had a rink in his back yard. We practiced more at zona 201 7. his house because he had a cement wall perfect the delayed entry program. for shooting hockey pucks. Whereas, when we Compared to my friends, I felt the Marine Corps practiced at my rink, if we missed the net, the was the smarter plan. They were taking extra puck would disappear into the snow banks and classes on how to perform well on ACT/SAT tests, would be lost until spring. Once spring hit, as well as filling out college applications, and everything melted, and we would collect buckets stressing over college acceptance. I would laugh of hockey pucks that we could finally find. I as I said, “have fun studying. I’m going partying. played hockey all the way through high school. The Marines already accepted me.”
What did you do after your days in Wisconsin? Jason: After high school, I enlisted straight into the Marine Corps. Actually, I signed up for the Marines at the end of my junior year, as a part of
My ASVAB (Armed Services Vocational Aptitude Battery) scores afforded me the choice of any job they had to offer. I remember my dad saying, “send in the Marines, they will take care of it,” and, “the infantry Marine is the toughest person continued on page 8
Spinergy Wheels 1914 Palomar Oaks Way, Carlsbad, CA 92008 www.spinergy.com
COACHING & FITNESS
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. continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
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.
TriUS Coaching Contact: Judi Carbary jcarbary@hotmail.com USAT Certified Coach Youth & Junior Certified Coach www.TriUSCoaching.com
NUTRITION
Blast Radius Coffee 4090 Morena Blvd, Suite D San Diego, CA 92117 www.blastradiuscoffee.com
Quantum Energy Squares www.quantumsquares.com
of the military.” So I chose infantry, despite my high testing scores, because I wanted to prove I was the toughest. Boot camp was here in beautiful San Diego. I graduated and went to the School of Infantry at Camp Pendleton. Upon completion, I got stationed at Kaneohe Bay, Oahu, Hawaii. I felt like I had won the lottery. As a Midwest kid, I never saw the ocean or visited “sunny” states before joining the USMC. Living in California and Hawaii was like heaven. As a Marine, I also was able to see Japan, Australia, Korea, Okinawa, and American Samoa. My Marine Corps career lasted from 1994-1998, with some of the greatest memories and friends of my life.
We found a triathlon that was only 12 weeks away. I knew I could beat him on the run but he bike quite a bit, which had me worried this is where he would get me. I had no idea what to even do or where to start. I didn’t own a bike; the only bikes I had were BMX bikes when I was a kid. I could swim, which really just meant I could play in the water and not drown. I could run, thanks to many hours of being forced to run during my years in the Marines. But I swore I’d never run again once getting out. What has been your career after the Marine Corps? So I went online and found the trinewbies Jason: After my time in the Marine Corps, I website and used one of their training plans. I moved back to Wisconsin, and got a job at a did all my training at 24 Hour Fitness, using the distribution center driving a forklift. It was a pool, spin, and treadmill for every workout. I nothing job, so I was excited when my girlfriend remember just giving it everything I had, every from Hawaii invited me to move with her to San workout, following the time requirements each Diego. I wanted to be a computer programmer workout called for. I knew nothing about pacand decided to use my GI Bill to enroll at ing. My first race was the Steelman Sprint Reverse Triathlon in Rancho Coleman College. I worked a few odd jobs, Jason ’s first triath lo n . Jawon, Bud like installing fire hydrants, irrigation motocro dy Antunez ss coach), a (sons nd our frien systems, and at one point, I was a d Bobby You ngs. bouncer. I found a great job at Pepsi as a merchandiser that worked great with my school schedule. I went to school Monday through Thursday and worked Thursday through Sunday. After two years at Pepsi I got promoted into sales. When I was getting close to graduating from Coleman College, my classmates were getting jobs in the computer field. They were starting at a lot less than I was already making. I was working Monday through Friday, paid vacations, full benefits, and holidays off, so I decided to stay with Pepsi. This is my 22nd year with Pepsi, and currently, I am an account manager for 7-11 stores.
How did you get started in triathlon? Jason: It’s funny. My stepson’s motocross trainer (former motocross pro) had recently
DECEMBER 2019 8
completed a sprint triathlon. We were all at a motocross race for the weekend, and it only took a few minutes and few adult beverages for me to bet I could beat him in a triathlon.
Cucamonga, February 2012. I ended up borrow- training for that first triathlon. I went online ing a friend’s road bike and bike shoes for the and looked for a race that was a few months race. This was a one and done race so why out and close to San Diego. The Mission Bay would I need to go buy my own equipment? My Triathlon popped up, and it wasn’t until friend is 5’9”, rides a 54 bike and wears size 9 October. bike shoes. I’m 6’2”, 58 I called my son’s bike and size trainer and told 12 shoes. My him I found the thought was perfect race for “it’s only a our rematch. This short bike time was differride, I’ll make ent, I knew I it work.” The liked doing the only time I sport and wantrode the bike ed to keep doing was the day it. I started before the race buying gear so when I picked it that I had to up. I practiced keep racing, in my driveway, because I clipping in and didn’t want to out of the pedals waste money and how to shift on something the bike. My plan for just one was take off fast race. I found on the run and a used tri build a good lead. bike on Hopefully I would z. ne tu Craigslist, s with Buddy An be too far ahead for mpression sock co in i tr bought shoes e rs ve ng a re him to catch me on Raci that fit me and bought a wetsuit. I used the the bike. The swim was only about 150 meters same training plan but also read everything I so there would be no passing there unless one could get my hands on about triathlons. of us drowned. My plan worked perfect. I took The race went great, and I kicked my friend’s off running as hard as I could, built my lead. I butt again. This time after the race I kept biked as hard as possible and he never caught training. I was having so much fun, and I loved me. I won the bet! Looking at the results, I seeing how far I could push myself. I thought, actually had faster times in all three phases, “what’s the next race I could do that was going which gave me even more bragging rights. to keep me motivated and that will really make What led you to try the Ironman distance? me push myself?” Jason: After that first triathlon race, the tri I knew that Ironman races were the big, training immediately stopped. I went back to long, hard races. I started researching just lifting weights at the gym. I had a great Ironman’s and found out about Ironman time doing the race and training for the race Arizona. It was perfect. It was a little more but nobody I knew was into doing triathlons. than a year away so I had plenty of time to My son’s trainer and I kept saying we were train. It wasn’t far from San Diego and it’s a going to have a rematch, but we never pulled “flat” race course. The only problem was I the trigger. It wasn’t until June of 2016 that I heard it was impossible to just sign up and get made the decision to do another triathlon. I into the race. My plan was find out when reghad been doing the gym and CrossFit thing but istration opened, and 5 minutes before, sit at just wasn’t getting any excitement from it. I the computer and just keep refreshing the kept thinking back to how much fun I had home page. Luckily, I got in. I feel it was it was
SPONSORS OF TCSD PROFESSIONAL SERVICES
Challenged Athletes Foundation www.challengedathletes.org
Brian J. Lewis Realtor contact: Brian Lewis (619) 7300-5032 brian@sandiegocoastalvalues.com www.sandiegocoastalvalues.com
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
Robert’s Auto Service 4630 Mission Bay Drive (858) 483-4130 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100 continued on page 10
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, cont.
WELLNESS
This will be a hands on clinic. Bring your bike, tube, co2 cartrige with adapter, and tire levers...etc Keep your eyes on the look out for an upcoming email/evite with complete details.
Location: De Anza Cove Date: Sunday, January 12
TCSD Flat Tire Clinic
UPCOMING EVENTS
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
DECEMBER 2019 10
meant to be. So I got in and had only done two sprint races and about six months total triathlon training in four years time.
What was your first Ironman experience like? Jason: My first Ironman experience was unbelievable. All the months of early mornings, late nights, and weekends training, and then to finally cross the finish line was a great feeling of accomplishment. I had the full year to train for Arizona. I entered all the local sprint and Olympic distance races that I could find. I read everything I could find to better myself as a triathlete. I didn’t enter any half ironman’s because I didn’t want to find out I hate racing, and not want to race a full. One Saturday morning in early August, I received a phone call from a Wisconsin number. It was a family member calling to tell me my dad suddenly passed away. At that time, I was at a race in Tennessee for my son and he was supposed to be leaving the next day to Canada for his first professional race. This completely stopped training, as I had to go to Wisconsin for the next few weeks to take care of everything. Once I got back to San Diego I immediately got back to training, and it really helped me keep my mind off everything that happened. Late October, I was at Fiesta Island for a long bike session when suddenly, my front tire blew out, and I lost my front end into the sand. Immediately, it threw me off
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the bike and I went sliding across the asphalt. Luckily, all I had was road rash, nothing broken on me or the bike. I started questioning if I should be doing the race with these bad events happening. Everyone told me to stick with it and that my main training sessions were already completed and that I was just going to have a little longer taper. On race day, I was all healed up and feeling great. However, I was definitely nervous that I didn’t get in enough training. I told myself, “Dad wouldn’t want me to give up,” and I had to go give it everything I had. The race went perfect and I had zero problems on the course. Race day is a really long day where I get to reflect on all the good and bad days leading to this one event. I crossed the finish line in 11 hours, 43 minutes. I couldn’t believe my time and literally had every emotion imaginable rushing through me.
Let’s pretend you are seven years old again and the teacher asks you to describe your 2019 summer vacation. What would you tell the class? Jason: At Alaskaman, I won a spot to race the famous Norseman Extreme Triathlon the following year. All my thoughts and training were going to be concentrating on that race. In October I got an email from the race director of Alaskaman saying he was going to be putting on an extreme triathlon in Iceland called Ísland Extreme Triathlon. I’ve always wanted to go to Iceland and now here was my opportunity. The only problem, they were exactly one week apart from each other. How was I possibly going to do two full distance extreme races
Your next iron distance race was in Alaska. What led you to try that and how was your experience? Jason: My brain is always going nonstop about trying to find the next hardest thing to do. Before even racing my first Ironman, I stumbled across the Alaskaman Extreme Triathlon. I watched the video of the race and my jaw was on the ground the whole time. My mind was blown. I thought Ironman races were supposed to be the hardest. Here’s a race that’s a little longer than a full distance race, and has extreme conditions. The swim has water temps in the low 50’s, you have to run up a mountain, twice, and it’s mandatory to carry bear spray. It also required entering a lottery to get picked for race entry.
holding nah Larson n a H d n a sh a an. Jacob N I immediately wanted to enter, but common e and Norsem em tr ex d n la sense stopped me. How was I going to enter the My sherpa’s for Ís ces. seven days apart? Norseman from both ra ts ir sh s race lottery without ever completing a full dis- the finisher was the second race and the one I wanted to do my best at. tance race? I might hate the whole full distance I wanted to get the black finishers shirt (meaning I got to climb experience and not want to race that distance ever again. I actu- to the top of Gaustatoppen). My mind kept saying that I can do ally called my dad and told him about the race and that I needed both and that this will be a triathlon trip of a lifetime. I decided full support to race it. I told him if I liked doing the full distance to do both. I wanted to spend more time in Iceland because I had I was going to enter the following year and that he could be my always heard how beautiful it is and there’s so much to see. I flew Sherpa. I signed up to stay updated on the race and when the out to Iceland on July 20, a week before the race. The plan was next year’s lottery would open. Well, a couple weeks after IMAZ I landing in Iceland on Sunday, getting to explore for a few days, got an email saying that not everyone that won a spot in the lot- and get ready to race on Saturday. Rest and recover for a couple tery signed up. They were going to have open registration until days and fly to Norway on Tuesday and race Norseman on they were full. I immediately thought this was a sign from my Saturday. dad. We were supposed to do it together and now was my chance I landed in Iceland with all of my luggage and my bike, everyto sign up and go race it. I went right to the website and signed thing made it safely. We got the rental car and were off to our up. Alaskaman Extreme was an amazing experience. It is such a apartment. There seemed to be beautiful waterfalls every couple beautiful place that every time I turned my head I thought I’d of miles. They were so beautiful we had to stop and go explore. seen the most beautiful sight. From moose, bald eagles, bears, We spent the next few days exploring, with perfect weather in the the lakes and mountains, Alaska was as incredible as it was beautiful. continued on page 13
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DECEMBER 2019 12
CONVERSATION, continued 80’s. My plan was to also get up early every day and get into the ocean to make sure I was used to the cold water temperature. Monday morning I was up early to swim, all decked out in all my cold weather gear. I made my way to about waist deep, and the water didn’t feel to cold so I dove right in. Instant brain freeze and my face felt like a thousand needles were stabbing it. My brain immediately started freaking out thinking there was no way I was going to
tions! The race went great. I exited the swim in 12th place, got on the bike and the crazy weather conditions is definitely something I’m wasn’t used to living and training in San Diego. The wind was constantly changing directions, it was raining and cold. One time I was going down a hill leaning over about ten degrees, compensating for the wind. I could barely see because of the rain and I looked down at my bike computer and saw that I was going 45mph. I thought if this wind changes direction I’m dead. I kept my head down and worked my way up to 6th place coming off the bike. The run was an out and back. You went up and down a mountain turned around and went back. Since I had to race the next week my coach didn’t want my heart rate to hit zone 3, which meant as soon as I hit the mountain I was walking. It was mentally hard not to get to race when I was in such a good position, but Norseman was the bigger picture for me. Once I mentally accepted I wasn’t racing anymore, I got to just enjoy it and have fun. I would get passed, strike up a small conservation, wish everyone good luck and tell them they were looking great. I ended up finishing in 18th place. It is definitely a race and country I’m so glad I got to see and do.
What has been your most challenging race? Jason: My most challenging race had to be Norseman. Everything
The beautiful bike course of Norseman .
about this race is a challenge. It’s the original extreme and supposedly the hardest triathlon race in the world. This race also has a lottery system to get an entry. They get over 4000 entry requests a year and only 250 racers. I talked to many racers who tried for seven, eight, and nine years straight before getting a spot to race. So the competition is unbelievable,. They have been trying to race this race for years. The race is in beautiful Norway with the most amazing views. This is the most beautiful country I’ve ever been to. Lush green trees, mountains, crystal clear lakes, and views that never stopped lined the race course. Looking at just the race stats makes people not want to race it. The 2.4 mile swim in 50 degree water, 112 mile bike with 11,200ft gain and the 26.2 mile run with 5,962ft gain. There’s
be able to swim the full race distance in this temperature of water. Thankfully after about 10 minutes my face was completely numb and I wasn’t feeling anything. Every day I was back in the ocean swimming and it kept feeling better every swim. But the weather kept getting colder and colder as the race approached. Thursday they informed us the swim was being moved to a lake because the tide had brought in giant lion mane jellyfish the size of basketballs. At the pre-race swim, I got into the lake and the temperature was around 56 where the ocean temperature had been at 51. I felt like I was swimming in a bathtub. My confidence was growing, and I was ready to race. Saturday morning woke up to cold, rainy, and windy weather, Jason crossing the finish line at Norseman. the perfect extreme triathlon condi-
continued on page 14
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CONVERSATION, continued a cut-off point half way up the mountain on the run. They only allow the first 160 people and it has to be under a certain time. If you make this, you continue to climb to the top of the mountain and get the coveted black finishers t-shirt. On race morning we set up T1 and board a ferry that takes you out to the middle of a fjord. It’s still dark, and the back gate of the ferry opens and they tell you it’s time to jump in. The drop is around 15 feet to the water. They corral everyone up and off we go. It’s still dark out and they tell you to follow the shoreline and you will eventually see a bonfire on the beach. My plan is to try and draft off other swimmers, keep down, and not look around or at my watch. I feel like I’m having the worst swim of my life and my mind keeps telling me to look at my watch and to take a quick break. I don’t listen, finally reach the swim exit, look down and see 1:09. My best iron distance swim ever. I’m so excited and think I must be somewhere in the top 100. That ends quickly when I get into T1 and see 75% of the bikes gone and my sherpa
DECEMBER 2019 14
telling me I’m already past 160th place. I stay calm and tell myself I got to do some work on the bike. Right out of T1 you start climbing. The first 21 miles has 4,100ft elevation gain. You’re climbing up a mountain, in and out of tunnels, along a river and waterfalls. The views are amazing and I wanna look around but I know I gotta keep working. The tunnels are very hot and, no air flowing through them. The shield of my helmet fogs up and I can barely see where I’m going. Sweat is pouring off like someone dumped water over me. About half way up that first climb my legs are already hurting. My mind starts questioning why I was so stupid to race the week before. I literally had to tell my brain to shut up and my legs that they had no time to be sore. I finally got to the top and knew the next 50 miles was fairly flat, a few rollers, and some long straight down hills. I passed a lot of people in this section. I was able to get into aero and go. After that it was back to climbing again for 20 miles and they were steep. Signs on the sides of the road warning trucks of how steep
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Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Diana Witt, diana@wittproperties.com the hills were. My legs were on fire and starting to cramp, but I kept pushing. I knew once I reached the top, the last 20 something miles was all downhill. I pushed with everything I had, never stopped and finally reached the top. That last 20 miles of the bike was so fun. I averaged over 30mph and hit 50.5mph. I exited T2 in 94th place, passing over 70 people. The first 15 miles of the run were flat and my only goal was to just keep running. No run/walk breaks and to just keep a steady pace. At the 15 mile mark you start the run up Zombie Hill. Zombie Hill series of switch backs at a 9%-10% gradient up the mountain. At mile 20 was the check point where the top 160 racers got to keep going. I knew if I got to Zombie Hill and still under 100th place that there was no possible way that many racers could pass me going up the mountain that I wouldn’t be the 160th racer. I ran the whole way and got to Zombie hill in 87th place. From that point on I was on cruise control just enjoying the rest of the race. Nobody was running the hill, mainly power or regular walking up. My body was exhausted and I just regular walked and let racers pace. I knew had accomplished what I came to do and there was no point destroying my body for a few better places. I got to the check point in 104th place. I knew I was going to get the black shirt. All I had to do was keep going. It was three more miles of road until you get off the road and actually start climbing to the top. I finally made it to the turn off to start climbing. They had an aid station there where they checked to make sure you could make the climb. The last three miles up were literally straight up. There wasn’t much of a path, just arrows painted on rocks to follow. The rocks were boulders and at points you were pulling yourself up the rocks. This was the longest three miles of my life. It felt like we were never going to get to the top. After what felt like hours I could finally see the top. I could now hear people cheering and I picked up my pace. I got to the rock steps leading to the finish line. Crossing that finish line felt like one of the greatest accomplishments of my life.
What is the dumbest thing you have done as a triathlete? Jason: The dumbest thing was when I raced my third triathlon, which was another reverse triathlon. I had been reading about compression socks and the benefits of them. I wore a pair racing that were all the way up to my knees. They are so tight there’s no
way I could take them off for the swim, so I just wore them swimming. During the swim they were starting to come off. I was trying to swim and pull the socks up. With the finish line at the pool where we swam, everyone was hanging out around that finish line after the race. And there I was - soaking wet, with the socks up to knees. I had to look like the biggest dorkiest newbie ever.
What are your favorite benefits from your Triathlon Club of San Diego membership? Jason: I love the group training sessions available. Every day of the week there’s something going on and all the like-minded people with the same healthy goals. Going to all these destination races and meeting racers from all over the world we get to talking about our tri clubs. They are amazed at all the things our club has to offer. I haven’t meet anyone that has a club as great as ours.
Who has been the most influential person to shape you into the man you are today? Jason: My dad was the most influential person to make me who I am today. He was very hard working and a person that everyone loved. I can’t remember him ever being sick or not going to work. He had the biggest heart, and would help anybody at the drop of a hat. The Marine Corps was also very influential on who I am. They really taught me I could do anything. They not only made me physically strong, but also mentally strong. The Marines taught me how to keep pushing even when your brain is telling you to stop.
What are your future triathlon goals? Jason: There are a few races I’m looking into that both scare and excite me. The first is Epic 5, five full distance triathlons, in five days on the five Hawaiian islands. If I can figure out some sponsor help with the $8500 entry fee, I’ll be racing this next year. I’m also looking at Icon Livigno Extreme Triathlon. This race takes place in northern Italy. The bike boasts a 121 miles and 16,404ft gain course. You get to cycle in the Swiss Alps and into Switzerland. The run has an additional 9,800ft ft gain course. The only problem is my family said I can’t do this until 2021 because continued on page 18
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COACH’S
CORNER:
EarlyVerticalForearm courtesy of Cokie Lepinski/www.usms.org
Go physical, get mental! Information abounds about Early Vertical Forearm and the importance of EVF in establishing an efficient pull in freestyle. But I’ve noticed a funny thing with my swimmers: It can be a tough concept for them to consistently display EVF in their stroke. It’s one thing for our brains to grasp the notion, and quite a different beast to truly incorporate EVF into our freestyle on a regular basis. It took me months to begin seeing this in my own freestyle, and I still have to concentrate on it, especially when I’m tired. We know that it is the act of pushing water backwards that propels us forward. When we press down on the water with a straight arm, we impede the ability to gain traction early in the stroke and push that water back. But, let’s admit it—the action of EVF really is a bit awkward requiring a delicate balance between strength and flexibility. Anchor your hand, internally rotate your shoulder ever-so-slightly (without changing the pitch of your hand), let the elbow externally rotate out, and get those fingertips pointing downward without breaking at the wrist. Huh? Even some pretty high-level swimmers and athletes who have an amazing mindbody connection still struggle to adapt to and adopt EVF. But it is not a lost cause, and it is a cause definitely worth pursuing.
Here are three tools that seem to help. One is a physical tool and two are visual aids.
The Foam Roller For the physical tool, a foam roller just might do the trick. The fatter the foam roll, the better. Have your swimmers stand in shallow water, floating the foam roller horizontally in front of them on the top of the water. Have them place their fingertips (straight out from their shoulder) on the roller and slowly and gently slide their fingertips, wrist, and forearm over the roller and then straight down (not out). Have them stop this slide after their elbow crests over the top of the roller. Cool things happen! Their shoulders should internally rotate while their elbows externally rotate. As this happens, their fingertips begin their continued on page 18
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 triathlons, they can include running, cycling and/or whatever
Share your race report or adventure.
you think other club members december find interesting.
Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following 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 2019 16
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COACH’S CORNER, continued point downward toward the pool bottom. Let them do this several times, one arm at a time.
The Barrel Now take it a step farther. We want a bigger object than a foam roller for their mind to wrap around. Let’s go for the concept of a wine casket or small barrel. Ask them to envision rolling their fingertips, wrist, forearm, and elbow over the barrel each time they insert their arms into the water. Start with some one-arm swimming (where the other arm is resting out in front). Give them a chance to do this on both sides. After a few rounds of that, have them swim a lap of freestyle to see if they can emulate the feel. If not, start back at square one with the foam roller. You can also try the one-arm drill, but this time, have the nonstroking arm down by their side. This adds the element of needing to rotate from the hips and engaging the core.
The Ice Block Now, for another visual aid, think of an ice block. I got this idea from Coach Stu Kahn of Davis Aquatic Masters (2012 USMS Coach of The Year) who wrote about it . Once your swimmers have the beginning part of EVF established, they need to continue into a late vertical forearm or LVF. This is where the ice block comes in. The ice block concept really helps reinforce the point that we must push water backwards to go forwards. Picture yourself grabbing onto a large block of ice in front where you make your initial anchor and catch. You pull the ice block (cresting over the top like the barrel) until you go from EVF to LVF, which is at that 90-degree mark where your fingers, wrist, and forearm are pointing down to the pool bottom. From that point, you push the ice block back, hence the need for the palm pushing back to your hip. Once your hand has reached
your hip, you release the block and enter into the recovery phase. Of course, there is so much more to mastering EVF than just these three tools. Having good extension, good rotation, and proper alignment are also factors that set up for an effective EVF-based pull. There are two videos I find very helpful from Glenn Mills at GoSwim; Freestyle–Inner Elbow Extension and Freestyle – Simple Catch Practice. Links to their internet urls are, http://tiny.cc/ud8dhz and http://tiny.cc/if8dhz respecively. Each is terrific for setting up the proper position for the anchor and getting the most out of the catch. Keep exploring with toys, tools, and tricks!
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CONVERSATION, continued they want to go to Italy with me. The last race I’m looking into is the Virginia Triple or Quintuple Anvil Triathlon. This race is a continuous 7.2, 336, 78.6 mile or the 12, 560, 131 mile triathlon. Any of these three races would be another amazing experience and will keep my brain going crazy figuring out how to finish.
Jason, thank you so much for
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DECEMBER 2019
sharing your story. I could not wait to interview you. It was well worth the wait. You are proving that the sky is the limit. Good luck with all of your future adventures! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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Don’t miss out on these fabulous prizes at the TCSD End-of-Year Raffle The following prize packages will be raffled off at the TCSD Kona Viewing on December 12, 2019 to help purchase a new TCSD van! Be sure to buy your raffle tickets at the remaining club event(s) or from one of the TCSD Board of Directors.
GRAND PRIZE: Approximate retail value over $4,200 CANYON Speedmax CF 7.0 XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles ZOOT TCSD kit BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate MOMENT gift certificate TCSD t-shirt TCSD running hat
SECOND PRIZE: Approximate retail value over $3,700 SPINERGY wheels set XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles ZOOT TCSD jacket or half zip BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate PULSE gift certificate TCSD t-shirt TCSD running hat
Prize Package #3:
Prize Package #4:
Prize Package #5:
Approximate retail value over $3,000 NORMATEC Pulse 2.0 XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles ZOOT TCSD jacket or half zip BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate MOMENT or PULSE gift certificate TCSD t-shirt TCSD running hat
Approximate retail value over $3,000 XTERRA 12’6 Paddle Board XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles ZOOT TCSD jacket or half zip BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate MOMENT or PULSE gift certificate TCSD t-shirt TCSD running hat
Approximate retail value over $1,200 XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles ZOOT TCSD jacket or half zip BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate MOMENT or PULSE gift certificate TCSD t-shirt TCSD running hat
Prize Package #6: Approximate retail value over $1,200 XTERRA wetsuit RUDY PROJECT helmet RUDY PROJECT sunglasses FORM swim goggles
ZOOT TCSD jacket or half zip BLAST RADIUS coffee UCAN nutritional products ZEALIOS product assortment FUNCTIONSMART gift certificate
MOMENT or PULSE gift certificate TCSD t-shirt TCSD running hat
Ticket purchaser must be a TCSD member in good standing as of purchase date and raffle draw date. Each raffle ticket is $30 or 4 tickets for $100 paid with cash or credit/debit card. Tickets MUST be purchased in-person and will not be sold online. Winners will be determined by random drawing at the TCSD Kona Viewing on December 12, 2019. see website for complete official rules Winners do NOT need to be present to win and will be notified by e-mail (from) if not present.
DECEMBER 2019 22
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