INSIDE THIS ISSUE
JULY 2008
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
THE 300
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Weekly Workout Calendar REAL Beginners Bike Ride Ironman Conversation
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Recipe of the Month Application
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Tr i News by Brendan Wolters
“SLOW DOWN TIM!” An hour earlier I thought it would be impossible to even think these words. TCSD FACTS Over 1,700 active member 40% Female 60% Male WORLD’S LARGEST TRI CLUB I, think so!
JULY CLUB MEETING Guest and date pending. Check TCSD website for updates.
Tim could barely manage to run and we were event were created on December 4th 2007 by worried he may not finish. There were still at Pete, Tim Wright, and Paul Pruschki, three of 20 kilometers to go and Tim was struggling. the four participants of the inaugural event. However in the true spirit of The 300 event he Most importantly, a squad must finish the miraculously recovswim, bike and run ered. It was unbelievtogether. Relays are not allowed. It is all able to witness a or nothing. There is turnaround of this no size limit to a magnitude and a true inspiration to see squad, but all members should be of what sheer determination and persevercomparable athletic ability, and finally ance can drive somewhining is strongly one to accomplish. discouraged. The 300 is not a Pete, Tim, and Paul race but rather an made up the core event consisting of a group of The 300 and 5K swim, 245K bike its workouts. Event and 50K run. The idea training began in was conceived by September. The first Pete Riley. Pete, tired workout was the of paying enormous Superfrog Hal f entry fees to Ironman Ironman triathlon. races, came up with The core 300 racers; (l to r) Paul, Pete , Tim, Over the next nine an idea to stage his and Brendan Wolters (not shown). months the workouts own event. Since he was a former sponsored cyclist and a current were increased to prepare for the demands of runner of ultramarathons, an Ironman distance The 300. Before the event all of the particirace was just not long enough. The rules of the pants had completed a 5K swim, 245K bike, continued page 3
VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 www.triclubsandiego.org Send correspondence to the address above or contact president Brian Long at blong@triclubsandiego.org
Beginner Coaches
Membership & Renewal Send a check made payable to TCSD to the address above. Rates for TCSD new memberships & renewals. Newsletter Articles Please send to Barbara Kase at barbkase@gmail.com Newsletter Classifieds Please send to Raja Lahti at rvlahti@gmail.com
TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
Steve Koci
coaches@triclubsandiego.org
Farah Hedwig
ftmirza2002@yahoo.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Club Apparel
Devin Reily
dpreilly@gmail.com
Club Liaison & Sponsorship Director
Raja Lahti
rvlahti@gmail.com
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
(858) 337-8839
(760) 214-0055
(619) 668-0066
(619) 895-0687
Email Groups
Anne Fleming Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
New Members
Michelle Panik O’Neill
mpanik@triclubsandiego.org
Newsletter Editor
Barbara Kase
Bkase@triclubsandiego.org
(760) 710-7730
Newsletter Design & Production
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
(858) 349-5504
Social Director
James Delliquanti
coronadotritwo@yahoo.com
Track Coach
Bill Gibbs
bgibbs@triclubsandeigo.org
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
BOARD MEMBERS President Brian Long blong@triclubsandiego.org (760) 415-3329 Vice President Dave Huff dhuff@triclubsandiego.org Treasurer Wendy Harp wharp@triclubsandiego.org Secretary Farah Hedwig ftmirza2002@yahoo.com Race Director Cory Osth costh@triclubsandiego.org Club Liaison Raja Lahti rvlahti@gmail.com
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EVENT CALENDAR
Monthly, 1st Thursday, 6pm Beginner and Newbie Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd. July 3rd, Thursday, 6pm TCSD Networking Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
July 12th, Saturday, 7am July Club Race. Location: Coronado, Glorietta Bay. July 17th, Thursday, 6pm McCann Man Aquathlon. Location: La Jolla Shores. July 25th, Friday, 6pm Pot Luck-South of the Border Picnic. Location: La Jolla Shores
Always refer to the Tri Club’s website calendar for latest events.
The 300, continued
Body marking. and 50K run on separate days. That is, all the participants except for me. I entered into The 300 in a much different way. By chance, I met Tim at a La Jolla Cove Swim two weeks before the event. He mentioned he was, “tapering for some event,” and told me about The 300. Immediately I asked if I could do it. Tim looked at me as if I was crazy. Tim, Pete and Paul had spent the past nine months searching for other participants, but for various reasons no one else was able to compete. Two weeks before the event they didn’t expect to find someone willing and able to complete the distance. Although I had not specifically trained for The 300, I recently completed a cross country cycling trip giving me a strong base in cycling. I also ran a marathon two days after meeting Tim. Swimming is my weakest sport. I figured if I could survive the swim I would be able to complete the day. Despite feeling confident I could complete the distance, I was still a little worried. It would be the farthest distance I ever swam, cycled or ran. Combining all three into one day was daunting. A week and a half before the event and three days after I ran the marathon I met up with Paul to swim for an hour. We swam about two miles and I was able to keep up with him. Since Paul is the strongest swimmer in the group, I felt confident about keeping pace on the swim. Leading up to The 300 I treated every day just like any other training day. An extremely long and painful training day, but nevertheless another day of doing what I love; swimming, cycling and running. I was completely wrong. When I first agreed to be a part of The 300 I
didn’t realize how much time and effort Paul, Pete, and Tim put into making this event possible. When I saw the list of volunteers helping us throughout the day I knew it was going to be something special. We had two tandem Kayaks supporting us during the swim. Three people volunteered to drive a support vehicle for the entire duration of the bike, ensuring we had proper nutrition and spare parts. About 15 people total supported us throughout the run with two aid stations covering us during the 8 mile out and back. The support we received during the event reminded me of why I love this sport. Twenty people volunteered all or part of their day to help a few friends (and in my case a stranger) push themselves to their physical limit. We would not have been able to complete the event without their efforts.
TCSD RACE DISCOUNTS To get your club discount, you must use a mail-in application and include a photocopy of your TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). TCSD members enjoy $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. www.EliteRacing.com Kathy Loper Events www.kathyloperevents.com $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website.
Rule #10. I awoke at 3 A.M. the morning of The 300. The night before I packed all my gear and nutrition and then all I had to do was eat a small breakfast and prepare mentally. Pete picked me up at 4:40 and we were slated to begin the swim at 5:30 A.M. I had never met Pete before and I’m sure he was worried thinking what I would be like. Having trained the past nine months for the event, the last thing Pete, or any of the guys wanted was some idiot to ruin the day. My goal going into The 300 was to make sure I kept up: I didn’t want to be the weak link. Luckily we all got along really well. We arrived at La Jolla Cove around 5 A.M. and amazingly some of the volunteers were already there. All our gear was transferred into the appropriate bike and run support vehicles. We had the official pre-race weigh in, and then threw on our wetsuits.
Klein and Clark Sports Productions 10% off on both the April and November Desert Triathlon in Palm Springs. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. continued page 5
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WWW.TRICLUBSANDIEGO.ORG 3
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TCSD WEEKLY WORKOUT CALENDAR
TCSD RACE DISCOUNTS Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC08.
Monday 5:45 PM
Ocean Swim in Carlsbad
6.00 PM
Ocean Swim at La Jolla Shores
6:00 PM
Computrainer Cycling and ErgVideo
7:30 PM
Pool Swim (short course) in La Jolla/UTC
•
Ventura Breath of Life Triathlon $10 off. www.triforlife.com
Location: Meet at Tamarack lower parking. •
Location: Meet by the south end bathrooms. •
Location: Coastal Sports and Wellness •
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5.45 PM
Track Workout, a coached session
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. •
Location: University City H.S. Location: Carlsbad H.S. Track.
•
REMINDER
Wednesday 5:30 PM
Advanced MTB Training
•
Location: Penasquitos Canyon Side Park (east pkg lot).
6:00 PM
Bike Workout in Coronado.
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Starting at Holland’s Bicycles.
Location: Rehab United PT & Sports Performance Center. •
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
6:00 PM
Penasquitos Trail Run
•
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Contact: Mark Kenny for more information (760) 271-2003
Friday 6:30 AM
Ocean Swim in Solana Beach. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
6:00 PM
Ocean Swim at La Jolla Cove.
6:00 PM
Ocean Swim in Encinitas.
•
Location: Moonlight Beach,
Contact: Thomas Johnson (619) 987-8822.
Saturday 8:00 AM
Bike Workout in Del Mar. All levels welcome.
8:30 AM
REAL Beginners Bike Ride
•
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
Location: Meet at Starbucks
(Hwy 101 & 15th st.)
Sunday 8:00 AM
Ocean Swim and Run in Del Mar/Solana Beach.
•
Location: Meet at Powerhouse
Park, Run starts at 9am to Torrey Pines trails.
WWW.TRICLUBSANDIEGO.ORG 5
REAL BEGINNERS BIKE RIDE Sunday, July 13th, at 8:30 am
We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee - harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world.
The TCSD Real Beginner's Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple moderate climbs on the first half of the ride, but beginners need hills too! We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Questions? Contact Dean and ‘the Steve’s’ at coaches@triclubsandiego.org
Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
To order, go to www.mdotcoffee.com
BEGINNER’S MEETING & TRIATHLON 101
Use code TCSD to receive 25% off your order.
Monday, June 14th, at 6:00 pm
(This discount does not apply to the KONA coffee.)
The first half of the talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions welcome! For the second half of the talk, we will focus on the upcoming Solana Beach Triathlon. We will provide a course preview and discuss the details of the race. Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and Steve K at coaches@triclubsandiego.com
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Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride
Where: B&L Bike & Sport - Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 Directions from I-5: Exit 5 at Lomas Sante Fe Head West (towards coast) to Highway 101 Turn right on Coast Highway (101) and go 1/4 mile B&L is on left side. Parking is available on street behind shop.
Welcome New Members!
CONGRATS
Christopher Alvarez
Lelah Forrey-Baker
Neil Mallinson
Jeffery Sammons
Ben Aragon
Kathleen Gallagher
John Maltby
Lynn Scozzari
Ashley Aurell
Vinutha Gowda
David Marlow
Kristi Sellers
Jason Ayre
Sally Groenke
Jeffrey Martin
Shannon Shean
Michelle Barber
Jason Habeger
Stephanie Martin
Noushin Shoaee
Helen Barker
Peter Hahn
Tanner Martin
Marc Slaughter
Timothy Becker
Sonja Hanson
Stephen McClune
Johnna Smith
Bill Best
Kelly Hart
Mark McGinn
Rachel Spatz
Amanda Birmingham
Dennis Hermanson
Brian McGuffey
Dietrich Stacy
Mike Bissett
Jeffrey Hoffman
Richard McLellan
Britt Thomas
Ace Blackburn
Chattrin Homcheon
Alan Mellor
James Thomas
Todd Bloker
David Howieson
Nicole Mione-Green
Khalilah Thomas
Robert Brauchli
Heidi Huffines
David Morrisson
Diana Torres
Christian Braun
Sonia Jaykell
Shawn Murphy
Tom VanBelle
Tara Brouwer
Brian Jeanseau
Tom Newson
Andrew Vanderstelt
Paul Cabrera
Henrik Jensen
Aaron Nowlan
Kristin Vanderstelt
Andrea Cerda
Kurt Junge
Daniel Nuet
Patrick VanHorne
Gary Chapman
Alisha Kassam
Jorge Ortuno
Elsa Villanueva
Jennifer Chesterman
Kendra Kaufman
Kristine Orvell
Leah Walker
Teri Clavell
Caleb Keiter
Christopher Parham
Robert Whitehead Jr.
Scott Colby
Monica Kelly
Tiffany Peltier
Lisa Ann Wilson
Nathan Cole
Curran Kennedy
Erica Penn
Bjarne Woods
Molly Cook
Carmen Kline
Jesse Portillo
Carlos Ybarra
Gina Durante
John Kline
Brent reman
Sarah Zimmerman
Douglass Evans
Joel Larson
Shanda Roberts
Nicole zoet
Andy Fenack
Daryl Lasky
Federico Robles
Randy Zuniga
Tressa Ferrell
Kate Levinson
Martin Ropp
Anthony Fogelstrom
Thomas Mahoney
Omar Roy
J.P. Theberge
Congratulations to the TCSD’s very own J.P. Theberge who won the Triathlon World Championships Vancouver, AWAD leg amputee division on June 7th.
Looking for a workout partner, companion or buddy? Use the TCSD web site’s forum to post a listing. Make sure to include location and intensity level.
Congratulations IM Brazil finishers! Congratulations to Hallie Putterman on finishing Ironman Brazil on May 25th, 2008.
Hallie Putterman
A complete race report with accompaning images can be found on his website, www.challengedracing.com.
Overall
Time
Group
Rank
Swim
Bike
Run
656
12:21
F35-39
15/46
1:38
6:05
4:26
Seconds and transitions not included, 1,182 total finishers.
Having a training partner can bring new energy to your workouts.
WWW.TRICLUBSANDIEGO.ORG 7
The 300, continued MEMBER PROFILE WESLEY SCOTT Member since: 2005, not sure.
Nickname: Wooter Age group: M 30 Status: (S/M/NYOB) Single (my girlfriend might think otherwise) Before I became a triathlete I was: A Student Favorite Race/Tri Event: California 70.3 (Ralph's baby) Favorite local restaurant: Pho Bat Bien (pacific beach). Best event: Swim, Bike or Run: I really wouln’t say I have a best event...I like to describe myself as an all-around middle of the road age grouper. PR: race time or any split time (include race name and distance): 5:37 Cali 70.3 Most Embarrassing or Disastrous Moment: Snot-rocketing on a fellow colleague on my way to work. Equipment wish list: A fuel belt, a P2C, and a pair of racing flats. Wetsuit brand: 2XU Bike brand: Felt Shoe brand: Adidas Can’t Race Without: GU lemon w/o caffeine Best advice: Just toeing the starting line can be it’s own victory.
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Waiting for the start of the swim, I looked around and thought this was what it must have felt like in the early days of triathlon. Four athletes getting together and testing their limits with no idea what the day was going to hold in store. The Ocean swim consisted of an out and back starting in La Jolla Cove, swimming 2.5K to Scripps Pier, then turning around and swimming back to the cove. Tim wore a GPS in his swim cap to ensure we swam the appropriate distance. We began swimming and Pete flew through the water like a torpedo. I became really nervous because I heard he was the weakest swimmer and he was cruising through the water. After 200 meters he came to a stop panting, and said he, “wanted to look good for the cameras by starting out fast.” After this we settled into our pace. Paul was in the lead while I swam next to him and Pete and Tim drafted behind us. About 1K into the swim we ran into some nasty kelp and it was a real struggle to get through. After we pushed through the kelp I dropped back in the pack and took the third spot in the line behind Pete. While we were swimming Paul came to a stop: there was a fin in the water. Immediately we knew it was a dolphin. The dolphins were checking us out and swam within ten feet of us. At the halfway point of the swim we swam into the shore. Volunteers met us with food and water. Although he didn’t complain, I think Pete really did not like me early in the swim. I hit his feet about fifty times while swimming. I know how annoying this is and apologized. I also swallowed a ton of salt water while swimming and stomach issues were beginning to kick in. I just had to push through it and finish the swim. After we hopped back into the water we separated into two packs. Paul and I took a more circuitous route to avoid the kelp, while Pete and Tim took more of a straight line back to the cove. It was a huge help having two kayaks in the water to support both packs. Since Paul is a much stronger swimmer, I drafted off him the entire way back. We cruised through the water at an easy pace. It was the most I have ever enjoyed swimming. It was a serene feeling swimming in the Ocean
so early in the morning with the dolphins cruising along with us. Paul and I reached the quarter mile buoy and waited for Pete and Tim. As planned, we all finished the 3.1-mile swim together in one hour forty-two minutes. The bike course also consisted of an out and back. We traveled 75 miles up the coast. Once at the half way point we turned around and rode back to Penasquitos canyon where the run would take place. Transitioning to the bike was brutal. I swallowed too much salt water and had a nasty upset stomach. The other guys were enjoying themselves talking, while I could barely mutter a word. I drank as much water as I could and stayed positive. I had similar GI issues in Ironman Brazil. The feeling would pass if I gutted out the initial part of the bike. Riding through Torrey Pines I actually threw up a little in my mouth. Not wanting to show any weakness so early in the bike I didn’t say a word to the other guys about how I was feeling. Finally we reached the Carlsbad Starbucks for our first scheduled break. I used the bathroom and immediately felt better. It would not be the last time one of us struggled throughout the day. At Carlsbad we refilled our water bottles and prepared to settle in for the bulk of the ride. Since my stomach was feeling better I was able to eat a peanut butter and jelly sandwich. Back on the bike I began to enjoy the day. Cycling is what I love to do. I find I connect with people more while riding. We all had distinctive personalities that became apparent as the day wore on. Paul is a perfectionist. He had everything planned out from the course we would take to having his watch beep every time he needed to take a drink or eat. I wish I had half as much discipline as him. Pete is probably the mentally toughest of the crew. Watching him bike it was apparent he could throw the hammer down. He has also raced in 100 mile running events. Tim is the type of person who would do anything for his friends. He is quick with a joke, often at the expense of himself rather than someone else. Despite our differences we all shared the same desire to push ourselves to the limit and used our camaraderie to push to a higher level. continued page 20
IRONMAN CONVERSATION WITH CRAIG ZELENT Recently I had the pleasure of talking triathlon with TCSD’s very own Brian Scott, who qualified for Ironman Hawaii with his stellar 9:26:53 performance at Ironman Arizona. Please join me as we get to know him. Craig: What was your sports background in school and as a young adult?
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Brian: Let me preface this with: I have asthma and my doctor said I needed to stay active as a kid so with a single parent mother I took it to extreme. Growing up I played “normal” sports: soccer, basketball, baseball as a kid. Then in junior high I started running track. I was really slow back then. I moved onto crosscountry/track for my freshman year. However, I didn’t get along with the coach. So, I played tennis for 3 years and got involved in cycling. I had always wanted to ride a bike since I watched the 84’ Olympics. I thought those track bikes were so cool. I started watching the Tour de France on ESPN and Paris Roubaix back when it was on ABC. In high school, I met a guy who raced and he got me a deal on a bike. I raced my senior year in high school through college. I did OK. I was a Cat 2 and qualified for collegiate nationals a few times. I was road racer. My sprint was slow and ugly. However, if the race was hard and long I was going to have a good day. I started running again as a sophomore in college with Troy Moon who turned into one of my best friends to this day. He is ridiculously fast and our personalities are scarily similar. I did a duathlon and really enjoyed it. I tried to learn to swim but just couldn’t, so I gave up. I mainly raced bikes but did a few duathlons. On my third try at swimming, I discovered a pull buoy and from then on got it. I started triathlons during my Junior year in college. I was running with a group out of Run-Tex in Austin and met James Bonney, Todd Gerlach and a host of other talented triathletes. I have to say, I was very fortunate when I started with riding and triathlons. I got involved with people who really knew how to train so I didn’t do a lot of the typical stupid stuff. In grad school, I burned out on riding and just ran for 3 years.
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Brian during the 2007 Escape from Alcatraz. One day, I got injured running and went for a long bike ride. I was living in Santa Barbara at the time and it went great. Suddenly, I remembered how much fun it was to ride. I entered the SB long course triathlon and after almost 4 years off ended up placing in my age-group and top 10 overall. I swam like a brick but managed to run and ride my way to an award. The next month, I joined Troy on a rim to rim run across the Grand Canyon and he started talking about how much fun he had at IM California and said I should do it. I signed up when I got back.
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Long story but I ended up 4th in my agegroup, over an hour faster than I thought and wondering how I was going to pay for a trip to Kona. I knew I had found my niche. I wish it were short course but I have always been a distance guy. continued page 10
WWW.TRICLUBSANDIEGO.ORG 9
Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro felipetri@hotmail.com EnduranceZone.com www.fitstop-lab.com Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. San Diego X Training (858) 558-1337 Contact: Sergio Borges sergio@sdxtraining.com Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com Tri Power Multisport (760) 420-8032 Contact: Mike Plumb tripower2000@msn.com
MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 www.ucpt.com Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: bodhibodywork@yahoo.com Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member. continued page 11
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Craig: What was your first triathlon like? Brian: My first triathlon was pretty uneventful. I completed an Olympic distance race in Grand Prairie, TX in 1995. I finished 4th in my age-group and the only memorable event was walking part of the swim because the lake was low and part of the swim went over a sand bar. It was the early days of triathlon so I wore a speedo and no shirt. Talk about an image no one needs in their head. My first multisport event, was a duathlon just north of Houston. I did it with a friend from college. We stayed at her parent’s place and it was a bit more of a learning experience. I ate a big breakfast, similar to what I would do before a long bike race. Well, let’s just say running and big breakfasts are not a good combination. I ended up vomiting on the bike a couple times and struggling through the run. Somehow, I managed to win my age-group (I think there were only 5 people in it so no major accomplishment) and did OK overall. I got this great plaque in the shape of the state of Texas painted the colors of the TX flag. I miss the Texas mentality at times—I am from Texas first and the USA second.
2007 IM Canada 10hr 18 min; ?? overall and age-group 2008 IM Arizona: 9 hr 26 min; 19th overall, 2nd age-group, 5th amateur 2008 IM Kona TBD Craig: What was Ironman Arizona like for you this year? Brian: As you can tell from my result, I had great day. I went into the race hoping for a Kona slot but knowing anything can happen. I think about 3 times as many people are capable of winning a slot as slots are available. So, depending on how well your day goes you either win it or not.
Craig: What Ironman races have you done and how did you do? Brian: I have done way too many IM. These times might be off a little but I will do my best. 2001 IM California; ~ 9 hr 45 min; 4th agegroup, 37th overall 2001 IM Kona ~10 hr 10 min; 145th overall; age-group? 2002 IM USA Lake Placid 9 hr 35 min 9th overall, 1st amateur and 1st age-group 2002 IM Kona ~ 9 hr 48 min 117th overall, age-group ? 2003 IM Wisconsin 9 hr 57 min; 3rd agegroup and 17th overall 2004 IM Kona 10 hr 49 min; way back overall—long walk home on the run— reality check 2005 IM Couer d’Alene 10hr 2 min; 71st overall
Holding the aero position, IM AZ. The bad news about an early IM is that it was my first triathlon of the season. I had done a bike race and a couple half-marathons that went better than expected, however, no triathlons. Additionally, I went into the race with a solid base foundation but way low on intensity so I had some question marks in my head. The swim went well. I was able to get a little warm-up in swimming to the line and find a nice place relatively close to the shoreline.
They held us for what felt like an eternity after the pros started and as a result it got really crowded on the line. I managed to get out strong and find some clear water without too much wrestling. I stayed in control for the swim and just focused on keeping a smooth turn-over and staying out of the chaos. I exited the water in just over 59 min feeling strong. As I headed out onto the bike, my heart rate was a little low. I knew that meant I swam a bit too easy but, oh well, that time is gone so don’t worry about it. The bike was three loops and there was a lot of wind. I am a big fan of having a solid plan and mine was pretty simple: start slow and let my body adjust to the bike and then gradually start pushing as the ride goes on. The wind made the process easier because I was going to ride at about 30 watts and 5 beats per min higher into the wind than with at my back. I knew from my cycling background that you can’t gain a lot of time in a tailwind but you can get a lot of rest and use that rest to put time on people into the wind. With my plan in place, I was off. The first lap I was mingled in with a lot of other riders and had to be careful not to be in the wrong place. I am always amazed on how hard athletes go out. I was passed like crazy going on the first lap but I knew it was a long day and stayed calm. The second lap I stayed on plan and started to move through a series of athletes and started lapping other triathletes. As I finished the second lap, I pricked my finger on my shifter cable. I thought: “that is not good. I am going to break a cable and then I will be in trouble for the last lap.” I reduced the amount of shifting and just hoped to make it through the head wind. Everything managed to hold together through the wind and I made the turn for home with a big sigh of relief. The last couple of miles I took it really easy to get ready for the run. I took a quick body check before hopping off my bike and everything felt OK. I had been pounding salt tabs every 20 min and controlled my eating/drinking with the heat and everything appeared to be digesting. My legs felt a touch tight but no major cramps and considering I had been exer-
cising for over six hours, I could not expect anything different. After a quick pit stop, I was off onto the run. Once again, three loops and my plan was similar. Loop one and two, just run easy, then push in loop three. As I headed out onto the run, I ran run past the arts center and through a parking lot. I have to admit I had never been so nervous. I didn’t see anyone! I went past a couple of mile markers but they were for the other laps so I was beginning to lose it. About the time I was ready to be committed, I saw another athlete and the first mile marker. I was going the right way, relief. I got my mile splits over the next two miles and they were in the right range, 6:30’s to 6:40’s. I wanted sub 7 min and over 6:20 so all was good. I felt relaxed so I stopped checking my splits and just ran. The first two laps went by pretty smoothly. As I finished the second lap, I ran past a guy in my age-group and I felt strong so I started to push. I felt great for the next few miles and then I made a couple of mistakes. I stopped cooling myself and over heated. Around mile 20, my head felt like it was going to explode. I started cooling myself down and dramatically slowed for the next few miles. I was passed by the guy I overtook at the beginning of the lap but didn’t care. I was hoping to finish and having thoughts that it might not happen. After about 3 miles of dousing myself with water and ice and taking a lot of salt and some Motivator tabs, I started to come around and finished strong. I made the turn for the finish line and saw the pro women celebrating and the clock. I don’t know what was more surprising, getting a champagne bath or the 9:26 on the clock. I had no clue I was going that fast. Despite wearing one watch and one heart rate monitor, I never look at my overall time. I focus on the mile I am at and never the full day/segment. An Ironman is too much for me to focus on, but I can deal with a few miles or steps. Craig: You are a humble guy, but I want you to brag a little. Looking back over your entire triathlon career, what race was your best and gives you the most pride?
FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 www.Fuel-Factor.com kim@Fuel-Factor.com Discount: 10% on nutrition services with TCSD card. Jay Robb Protein JayRobb.com Order through Craig Zelent at (888) 838-3878 x105 or email to Craig@JayRobb.com. Discount: 20% off the suggested retail price. continued page 12
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product. SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 10% off your order with code “TCSD10”at www.saltstick.com, and free shipping with over $30 purchase. Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order.
APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories. continued page 13
Brian: I would have to say, Ironman USA. Going into the race, I felt a lot of pressure. All of my training partners had qualified for Kona and I had just missed it at California half. I was leading from mile 7 to mile 12 on the run and got caught! At Lake Placid, I wasn’t having a good day and wanted to quit on the bike. It was my third IM and while I had suffered on the other two, this was the first time I had the big highs and lows. However, everything came around as I came up the final climb. I never thought I would say I felt better going up a hill at mile 107 then I did going down a hill at mile 5, but I did. It had rained and it was somewhat hot and very humid. On the run, all my competitors exploded and I managed to run 3:09 with a bathroom break at mile 2. I moved from 50th overall to 9th. I was the first amateur and won my age-group. I remember passing Joe Bonnes on the run and thinking “what do I do when someone catches me?” Fortunately, it didn’t happen. I think being the first amateur at any race is a huge accomplishment and I did it on a day where not everything went well and against a great field. But to go back to the modest part. At the awards ceremony, I was talking to the guy across the table from me and I think he wanted to kill me. He asked how I did and I said, “I finished, how did you do?” He went off into a long story about his race and he asked me when my next IM was and I said I managed to qualify for Kona. He then asked if I won an award. I said “I managed to finagle my way onto the podium”. He then looked through the finisher newsletter and asked if I was Brian Scott the guy in 9th. I said yeah. The look on his face was a priceless mix of anger and confusion. I prefer for most athletes not to know how well I did. Many people are less likely to share their stories if I they think I am faster then they are. In my opinion, you finish, you finish. All the athletes go through a similar struggle. Some maybe push a little harder but every race is hard for everyone and half the fun is talking about the race.
Craig: You are a big advocate of heart rate and power. Tell us why this works so well for you and for others. Brian: For the record I am not a certified coach and these are strictly my opinions. Now, let me grab my soapbox. I strongly believe that most athletes don’t have a strong sense of pacing and the variety of gears you need to train properly. I have trained with a heart rate monitor since I started riding a bike in high school. Over the years, I have found it to be a very valuable training tool. Not useful at all for bike racing but great for triathlons. A few years ago, I moved up to Chicago for a postdocurate at Northwestern and I found myself trying to find new courses two months before Kona. At the time, I got a killer deal on a Powertap. Immediately, it clicked with me. It gives you immediate feedback. A hr monitor is good but your hr lags behind your power. Further, if you go up a short hill your power will go through the roof, but your hr will not respond until the flat part afterwards and much less. A better example, is on a long climb. Most people will max their power at the base and then struggle up the climb. You get to the top by averaging the highest power. I can’t tell you the number of times I have gone into a climb to get blown by at the base. However, by the time I hit the top most of the other guys and gals are gone. If they would have been a little bit more conservative at the base they would get to the top quicker and be better off. The other advantage is providing feedback to prevent over training. When you can’t produce the power you should be able to, it’s time to cut the workout short and go home. That’s hard to do on feel if you’re a motivated athlete. For triathlons, last year was my first year to race with power. I picked up an Ergomo and really like it because I can run any wheels with it and it cost about half a SRM system so closer to my budget. I strongly feel that in a triathlon, you have to stay below your threshold power. Every time you go over it, you take a little bit out of your legs and if you do it enough you kill your run before you even start continued page 17
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Sponsor Spotlight: Hank Montrose of Hi-Tech Bikes By Barbara Javor Walk into Hi-Tech Bikes in Kearny Mesa and you’ll find Hank Montrose has a storehouse of knowledge about bikes and components. And jewelry. Hank had been a jeweler for 25 years when he took up mountain biking with some friends and realized he needed lighter components on his bike if he was going to keep up with them. He started weighing the bike parts on his jeweler’s scale, and soon became an expert on bikes and their construction. Although the jewelry business was lucrative, he was developing a mid-life crisis—he wasn’t passionate about jewelry, but he was passionate about bikes. Could he make a living at it? His first bicycle store where he sold bikes and components by mail order was in a suite in the same building as his jewelry business downtown. Finally he took the leap in 1995 and left the jewelry business behind with his first bicycle store in Mission Gorge. He moved to the Kearny Mesa location in 2006 and saw his customer base grow from 5000 to 12,000 in the newer, more accessible location with ten employees. Hi-Tech Bikes sells about a dozen brands of high-end bikes, a variety of components, cycling clothing, and triathlon wetsuits. The best-selling items are clothing. The store has a bike-fitting salon where you can try bikes on stands and get fitted on your new bike. You can peruse the latest in lightweight components such as ceramic bearings, seats constructed like a hammock with sturdy carbon fiber netting materials, and just about everything else made of carbon fiber. Hank feels that the next innovations in cycling will be in materials (especially carbon fiber and ceramics), brake position to improve aerodynamics, and modified angles.
FRIENDS OF TCSD OFFERING DISCOUNTS OTHER SPONSORS Acqua al 2 (’ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine. Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals.
Hank and company. Besides Hi-Tech Bikes, Hank owns Apollo Components, a company he started in 2001 that is an exclusive wholesaler of ceramic bearings and components of carbon fiber and titanium that he buys from global sources and sells to retail bike shops, including Hi-Tech Bikes. In the center of the Kearny Mesa store stands a Kuota fitted with the lightest, highend components—it weighs a mere 10.75 pounds and is ready to ride out the door. The bike costs a little over $900 a pound. Hmmm, gold costs just over $900 an ounce—is that just a coincidence? Hi-Tech Bikes not only gives TCSD members a discount, but Hank has also served as assistant race director and is pushing for innovative prizes at club races. He started participating in club races last year. He also rides a tandem bike with his teenage daughter Michelle, and they’ve completed several Solvang halfcentury rides. Next year’s goal will be the full century. If you’ve ever thought about riding tandem, no doubt Hank has a storehouse of information to help guide your choice.
Countrywide Santaluz (858) 759-5976 Contact: Raja Lahti raja_lahti@countrywide.com Discount: All TCSD members get up to .500 point off current pricing. Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd, Encintias, CA 92024 (760) 944-3787, (203) 762-7578 john@johnhowardsports.com www.johnhowardsports.com Discount: 10% on Bike Position Analysis San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
B&L Bike and Sports Contact: Elliot Doyle (858) 481-4148 www.blbikes.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Contact: Hank Montrose Discount: 15% off soft goods,
MASSAGE & PHYSICAL THERAPY
Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 www.cassidysclinic.com Discount: 10% off services.
Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 www.coastalsportsmedicine.com Discount: 10% on cash paying customers.
APPAREL, EQUIPMENT & RUNNING SHOES
Art of Tri Contact: Toby toby@artoftri.com www.artoftri.com/
Beaker Concepts, Inc. Contact: Andrew Beaker Andres@beakerconcepts.com www.beakerconcepts.com Discount: 35% off all products, use code TCSD.
Road Runner Sports www.roadrunnersports.com
10% off hard goods. Moment Cycle Sport 1357 Rosecrans St. Suite A, San Diego, CA 92107 in Pt. Loma (619) 523-BIKE www.momentcyclesport.com Contact: JT Lyons or Cory Osth Discount: 10% off everything besides labor, 15% off clothing.
940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products.
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Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Road, Suite F San Diego , CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10% off services.
University City Physical Therapy (858) 452-0282 www.ucpt.com Contact: Gino Cinco gino@functionsmart.com Discount: 10% off cash payments.
Rudy Project www.e-rudy.com Discount: 40% helmets and sunglasses. See TCSD website for code.
San Diego Running Institute 4760-B Mission Gorge Place San Diego, CA 92120 (619) 265-SDRI (7374) www.sdri.net Contact: David Wilcox
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Xterra Wetsuits (858) 565-9500 Contact: Victoria du Roure Discount: 25% for TCSD members. See TCSD website for code.
RunJunk.com 4901 Morena Blvd., Suite 323 San Diego, CA 92117 (619) 793-5877 www.runjunk.com Contact: Robert Mitchell Robert@runjunk.com Discount: 5% off all products, use code TCSD.
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) (760) 730-0500 or (800) 464-4123 www.911law.com Contact: Richard L. Duquette Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/in the name of any injured TCSD member.
OTHER SPONSORS Zoot Sports www.zootsports.com
NUTRITION
A&E Construction Services Contact: Joe Esposito (619) 588-4113 www.a-ecs.com
Opix Sports Photography (858) 232-8806 www.opix.net Contact: Osamu Chiba
BRIAN
LONG www.thisisbrian.com
Chipotle www.chipotle.com Multiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.
IRONMAN Organic Coffee www.mdotcoffee.com/ Discount: 25% off for TCSD members. Go to TCSD website for code.
Kashi www.kashi.com
Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 www.bluesummitinvest.com
Competitor Magazine www.competitor.com
Oak Hill Software www.oakhillsoftware.com Contact: John Hill johnh@oakhillsoftware.com
Prudential Realty (760) 415-3329 www.thisisbrian.com Contact: Brian Long
Robert’s Auto Service 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 www.robertsautoservice.com Contact: Keith Benline keith@robertautoservice.com Discount: Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Dee Dee McCann
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Sponsor Spotlight: Moment Cycle Sport by Richard L. Duquette, Esq. & Clayton Griessmeyer Here in San Diego we are fortunate to have several exceptional bike/tri shops. Moment Cycle Sport (1357 Rosecrans) opened in 2007 and in the past year has quickly developed quite a reputation as the place to go if you want personalized service from skilled professionals. The shop was started by longtime TCSD member JT Lyons-a mechanical engineer, thus the name Moment, which means “torque” in engineering terminology. Lyons previously worked on carbon fiber race cars and in the aerospace industry. TCSD member and race director Cory Osth joined JT shortly thereafter. If you haven’t been to the store yet, here are a few reasons to visit. Moment carries Parlee, Felt, Guru, Jamis, and Giant triathlon, road, and cruiser bikes. They also rent road and tri bikes. The store is located one-block off the San Diego International triathlon course in Point Loma and offers Tuesday and Thursday morning rides that utilize the “International” course. The group rides respect riding safety and etiquette. Moment has a friendly feel to it. The work area is complete with sophisticated tools and mechanics. Moment even uses “green” ecologically friendly detergents when cleaning bicycle parts. When you visit Moment, you can enjoy a cup of Osth’s very own personally roasted organic espresso (O’Beans), read the most current Triathlete or Bicycling magazine, or search the web for upcoming races. One thing that cannot be missed in this shop is the giant T.V. on the wall. Rumor has it, it’s one of the biggest in the city. Lyons and Osth frequently show races like the Hawaii Ironman and Tour de France and provide food and drinks for the patrons. As evidenced by the recent flurry of emails on the TCSD listserve, Moment Cycle Sport will bicycle fit you. Lyons uses his engineering skills together with his F.I.S.T. and Serotta certified fitting knowledge to provide customers with a unique fitting experience. He also uses a Velotron, (a sophisticated computer enhanced stationary bicycle) which is similar to a computrainer, and designed specifically for bicycle fitting.
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Lyons has a reputation for spending unlimited time fitting riders, and his perfectionist attitude assures that you feel comfortable and satisfied. When your preferred position is determined, he compares it to computer graphics and available bike geometry, so you can see what models/sizes fit best. They fit everyone that purchases a bike the same way…no additional charge. Moment also has an impressive website - www.momentcyclesport.com that includes pretty much anything you could think of that relates to bikes or biking. If you have not been to this shop yet, I encourage you to go, have an espresso, talk some triathlon, and meet the wonderful people running the shop.
TJ at work, always with a smile. Richard Duquette is a local Carlsbad, California Personal Injury who, since 1983, has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached via e-mail at rduquete@911law.com. Clayton Griessmeyer is a local San Diego Triathlete and Law School Graduate waiting for his bar results.
Ironman Conversation, continued it. The catch is, it is so easy to go too hard. If you try and hold the same speed going up a hill your hr will only go up a couple beats but I can watch my power go from 250 to 400 watts. Let’s just say even if you are only at 400 watts for a couple of seconds, I still feel it takes juice off your run by pinging your legs. If you do this ten times on a bike I think it will cost you minutes on the run, and if you spend too much time above your threshold, you are done.
and focus on the next segment.
If you go too hard the first 20 miles of an IM bike, you will not realize it until mile 80 or even the run. I strongly believe that riding 10 minutes too fast on the bike can cost you 30 minutes or more on the run. Another advantage of power is that it will help you to maintain focus. In a half or full IM, it’s easy to mentally drift on the bike. If you do, you can lose seconds or minutes The other important aspect of racing depending on how bad you lose with power is that you can fully monitor focus. With the power meter you have your effort. I actually use both hr and something to think about. Personally, power. They are strongly correlated and I I try to increase my power as the day can see if I am working too hard. Just goes on. I do the same thing on my because I think I can hold a certain power training rides. I would go out about doesn’t mean I can on that day at that 30 watts lower than I would come time. If I’m hurting I can use these home. Before power, I would do the gauges to help me pull out of a bad spell Brian Scott, during the marathon at IM AZ. same thing with my heart rate. I before I fall off a cliff. The other imporwould start at one hour and at mile 20 tant aspect is that this approach helps you pace the early seg- go up another 5 beats. I would ride that hour until mile 80 and ments of the bike. Many people get caught-up with the large then go up another 5 until the finish. I do a similar thing with crowds or try and make-up time lost in the swim on the bike continued page 18 split. For the record, once time is lost, it is lost. Forget about it
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power starting at one wattage. Then at mile 20 I bump up the watts by a certain increment that suits me. Then at mile 80 I bump it up again to the finish. The power meter takes away uncertainties associated with cardiac drift.
- Michael Johnson
While I do know several athletes that do not race with either, most of them have a lot of experience. The vast majority of people would greatly benefit from the schedule and the feedback. It really helps to keep you under control and give you confidence you are executing your race plan. One of my friends did IM Arizona last year and he did it on feel. When you listen to him tell his story, he says he rode “easy” but died at about mile 14 on the run. Of course, he blamed his nutrition. Judging from his bike split, I felt he went too hard on the bike and then was cooked before he even started the run.
- Jules Renard
"Laziness is nothing more than the habit of resting before you get tired."
"Pressure is nothing more than the shadow of great opportunity."
Ironman Conversation, continued
In my opinion if you blow-up before mile 18 on the run you either rode too hard or ran too hard. I think most people’s nutrition is closer than their sense of pacing. After several long conversations, I convinced him to race with a hr monitor. As an aside, he trained with a powertap and loved it but felt he could control himself when he raced. Yeah right, controlling your ego training is much easier than racing. He did the rest of the season with a hr monitor, had a great season and qualified for Kona at Buffalo Springs. He kept a similar nutrition pattern at Kona only now he paced the bike on hr not perceived effort and finished a couple hours faster than Arizona and felt strong. I think many triathletes could benefit from at least a hr monitor if not a power meter. I could go on and on about this topic; just find me and I will talk you ear off. Craig: What is the funniest thing you have witnessed first hand in triathlon? Brian: The funniest thing I witnessed was at IM Lake Placid. The day before at the warm-up swim one the racers in the CEO challenge put his wetsuit on backwards. He was about to get into the water with his zipper in the front until someone stopped him. I think everyone saw it because they pointed it out at the prerace dinner.
Craig: What is your best race story? Brian: That happened while I was racing bikes in college. I was riding state championships in the Category 1,2,3’s. At mile 36 of 104 I broke a shifter cable. My teammate and good friend then and now who raced the day before in the Cat 3’s, was right next to me. He offered me his bike. I took it. However, we had different pedals so I had to get his shoes. Sounds OK, expect for the fact he was 4 inches shorter than me and his feet were 3 sizes smaller. We moved to the edge of the field and stopped. I jammed my feet into his shoes, hopped on his bike and chased down the field. I got a set of allen keys in the feed zone and had a friend help me to adjust my saddle while riding. He had shimano and I had campy shifting so I spent half the time misshifting and trying to get used to his bike. Somehow I ended up 12th overall and in the money at the end of the day. I bought lunch on the way home and have a story to this day. Craig: Who is your hero and why? Brian: I would have to say, Don McKinley. He was my sister’s neighbor growing up. He is a lawyer, regional director, for the FDIC in Dallas. He has a wife and two great kids I have been fortunate enough to watch grow up. The oldest one started college this year I feel old because I remember him as a baby. He took the time to help me growing up when he didn’t have to. He taught me to play tennis, took me out to eat and treated me like a member of his family. He was my father figure growing up. He challenged me to dream big and filled me with encouragement that I could do anything. He always kept me on my toes and would challenge my thoughts and really forced me to expand my mind. He is a big part of why I went to graduate school and have a PhD in chemistry. It’s actually funny because he knows I play around with triathlons but I don’t think I ever told him I won anything. However, when he tells me “good job” it sends tingles down my spine. If I can look back at my life in 20 years and be half the person he is I will consider my life a whopping success. continued page 23
RECIPE OF THE MONTH:
Recovery Chocolate Pudding or Mousse
INGREDIENTS 6 ounces semisweet chocolate (chips or chopped up) 1 10-ounce package of firm silken tofu 1 to 2 tablespoons brown sugar, brown rice syrup, or agave nectar Dash of nutmeg 1 banana, thinly sliced (optional) 2 egg whites, beaten stiff (optional) DIRECTIONS 1. Melt the chocolate in a small saucepan over medium heat until most of the chunks are smooth. Cover and let the rest melt away. 2. Blend the tofu in a food processor until smooth and then add the chocolate, the sweetener of choice (natural, please!) and nutmeg and blend some more until velvety smooth. 3. Sprinkle with banana slices, cookie chunks or scoop up some vanilla ice cream on top. 4. If you’re going for the mousse, beat the whites until stiff and then fold into the pudding mix. Refrigerate for at least 2 hours.
ed to e t ran a u
Satisfy Your B od y
G
Here is a great recipe for a guilt free chocolate pudding that will be great solo or like a mousse if you add some stiff whites. Pair with vanilla ice cream, sliced bananas or your favorite crushed cookies. Enjoy!
&S oul
!
If you don’t have chocolate chunks, you can use cocoa powder in the following recipe: 1/3 cup & 2 tablespoons cocoa powder 12 oz. silken tofu 1/3 cup & 2 tablespoons pure maple syrup 2 tsp. pure vanilla extract 2 tbsp. butter or coconut oil Blend all ingredients until silky smooth, chill and serve.
Serves 6.
Find Yours @ Chipotle.com
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The 300, continued MARK YOUR CALENDAR: RACE FOR TCSD AT THE USAT CLUB NATIONALS
For the first time we are hoping to have a large and organized presence at this National Competition. Saturday October 18th, the 2008 is the date for the USAT Triathlon Club National Championship competition. There will be three separate races: Sprint distance, Olympic distance, and Half distance. More info on the Pumpkinman race can be found at: http://www.bbsctri.com/pumpkin.html or on the USAT website; http://www.usatriathlon.org/Usat Events/ClubNationals2.aspx If you are interested participating, please RSVP Steve Tally at stally@triclubsandiego.org.
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Cycling up along the coast was awesome. I The run course consisted of four laps over an had never gone 75 miles north and the views 8 mile course. The last lap would be cut a mile are gorgeous. Around mile forty on the bike short to make the distance exactly 50K or just we noticed Tim started to fall behind while rid- over 31 miles. We had two aid stations. The ing up hills. Tim was the second member of the first was at Paul’s house located on the crew to get hit with GI issues. Unfortunately, precipice of the entrance to Penasquitos Tim would not fully recover until late in the canyon. Our second aid station was a little run. Nevertheless we pushed on. At the over four miles away at the turnaround point. halfway point of the bike we stopped along the It meant the world to all four of us to have ocean to eat lunch. The married guys were nice people cheering and supporting us throughout enough to pick a spot along the water where the night. The transition took about 29 minthe single guys, Tim and I, could look at beau- utes. We filled up our water bottles, got our tiful girls walking along the ocean. We took nutrition prepared, took our pre-run pictures, about a twenty-minute break for lunch and and then headed out to finish off The 300. Our headed back out to finish the ride. Tim really first mile was really fast. We ran an 8:34 mile, started to struggle. Having gone through GI two minutes faster than we were projecting. issues of my own a few hours ago I felt awful However, all the cycling caught up to us and for him. We slowed down the pace, but were we settled down to a ten-minute mile pace. still dropping him. Once again we reached the Our strategy was to walk up the hills and run Carlsbad Starbucks for our final rest stop. the downhill and flats. There must be some magic in that bathroom, because, after using it, Tim also felt better. We finished off the bike ride and ended up cycling 154 miles, a little over 245 kilometers. Total time spent cycling was eleven hours sixteen minutes including rest stops. Pete, Paul, and I felt pretty good the entire ride. My legs were a little tired, but otherwise I felt fresh. Whether I felt fresh enough to run over 31 miles, was a One lap complete, 3 more to go...24 miles. different question that would be answered through the night. As we pulled We all felt pretty good at the first aid stainto view of Paul’s home, Pete and Paul broke tion. Four miles into the run my legs were still into a sprint. Tim and I also took off. As we under me. We refilled our water bottles, ate, got into Paul’s driveway Tim decided to skid and headed back out into the canyon. The sun into the driveway. He was so tired he hit the was setting and we would be running the final front brake instead of the rear, and took a 27 miles in the dark. We finished lap one and nasty fall of his bike. Fortunately he was ok. At only had 23 miles left. On the second lap of Paul’s driveway we were treated to about 15 the run Tim really struggled. He didn’t eat spectators cheering us on. We also ate some much on the bike due to GI issues, and was pizza, which may have not been the best now paying the price. Tim began to fall behind choice before starting the run. I didn’t care on the run and we told him to get in front to because it was the best tasting pizza I’ve had set the pace. At mile 14 Tim was really strugin my life. gling and we slowed to a walk. He ate a gu and
we walked/ slowly jogged back to the aid station at mile 16. He looked awful in the light. All the color had left his face and he was spent. Tim ate some soup and then walked back out onto the trail ahead of us hoping to find some energy and gather his thoughts.
Mission completed, now it’s party time.
jog and I had trouble keeping up. About two miles in I asked the guys if we could walk to the turnaround. I took the lead, walked a little, and then began a run/shuffle. We made it to the turnaround and now there was only 5K left. The final 5K was a run/walk back to Paul’s house. We had given everything to get to this point and it was a great feeling to know all of us were going to finish together. As we got to the final hill we all ran up and crossed the finish line tape, which our support crew had made for us. We finished the run in just over 7 hours. After the event the four of us pounded a beer and put our legs into coolers of ice. It was an incredible feeling knowing how far we pushed ourselves and what we accomplished. Our total time traveling 300 kilometers was just under 21 hours. Prior to the event Tim had designed four finisher's shirts. It didn’t really hit me what we had accomplished until the next day when I looked at the shirt and read the distances we covered. I laughed a little to myself because it seemed ridiculous. It was one of those epic days where you mash yourself up, dig deep and see what comes up at the end. Now the only question is, what are we going to do next?
We caught up to Tim about a mile out into the trail and incredibly he was jogging. We told him to stay in front and set the pace. After another mile of running he was flying. It was the most amazing recovery I have ever witnessed. After 280 kilometers Tim had dug deep and found some energy. Incredibly we were back to running nine minute miles. After the aid station we set out again and Tim picked up the pace even more. This time it was me who was falling behind. I couldn’t keep up with him. I suffered to keep up and made it back to Paul’s house. We now only had a 10K left, but Tim had put the hurt on me. I sat down in a chair and didn’t want to get up. I looked over at Pete and saw he was in the same condition. Neither of us wanted to move. We dragged ourselves up and headed back out to finish the final 10K. We started the final 10K in a walk. Pete and I could not bring ourselves to run. Pete started to It’s over, a long 21 hour day!
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By Barbara Kase
We’ve all been there, feeling exhausted to the point of collapsing and yet we can’t sleep well at night. Our minds are foggy and we try hard but can’t function at our best. If it’s been a while since your last vacation and you need some tips on how to survive the mid year slump, read on! Anti-doze Get a small bottle of peppermint or orange essential oil and keep it at your desk. Just open the bottle and take a whiff when you’re falling asleep and feel instantly refreshed. Sleeplessness Lie on your back in bed and breathe slowly through the nose for a count of 32. Then roll onto your left side and take 16 breaths. Then roll to your right side and take 8, if you can finish them…. Headache Find the fleshy point in between your thumb and index finger and press on it for a few minutes, not too hard, starting with your left hand. Then switch. Make sure to breathe deeply while you do this and also stay hydrated.
Anxiety When you get antsy and can’t go for a run or a relaxing surf, rub your palms together and then cover your eyes. Keep them cupped for a few slow breaths and then open the eyes into the darkness. Allow yourself to get comfortable with not having to focus on anything and then slowly move the hands away from the face. Digestive Issues When we’re stressed, our bodies have a harder time digesting, so avoid anything too heavy. Go for veggies and fruit; in any form you like them. Potatoes are great mind soothers and taste delicious when baked, boiled or mashed. GO for quality and taste instead of quantity. Save yourself some more stress and chew each bit enough that it disappears from your mouth. This will ensure you get all the nutrients from your food when you need them most.
Ironman Conversation, continued Craig: Do you have any sponsors? Brian: I don’t have a lot of sponsors so if you are reading this and looking for athletes, to let me know. I do have Rudy Project sunglasses. Additionally, I am part of the Ranchos cycling team in Escondido and I get a few deals through those guys. Craig:: What are your triathlon goals after Kona this year?
Brian: First and foremost finish. I think a great day would be top 100 overall. I have been close a couple of times but haven’t had a good run on the big Island yet, so hopefully this will be my year. Craig: We wish you the best of luck at Kona. You have already made the TCSD and Don McKinley very proud!
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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SUING A DRUNK DRIVER RECENTLY I SETTLED what initially looked like a small case for a triathlete. We were fortunate to receive the defendant’s full insurance policy limits. I believe this was because the defendant was convicted of drunk
By: Richard L. Duquette, Esq.
not applicable in an ordinary auto or bicycle personal injury case. In light of the defendant’s conduct, and my deposition questioning exposing that he knew the effects each beer had on his behavior and his admission to the escalating effects of intoxication, I think his lawyer realized how angry a jury would be about this type of conduct. The punitive damage award would easily influence the overall value of the underlying general damages that normally flow from a garden variety auto and cyclist case. This became even more apparent, after I discovered during his deposition, that he had been warned years before of the effects of alcohol while in a 3-month alcohol program after sustaining a prior DUI conviction. This fact helped prove he knowingly choose to take a chance driving while appreciating the risks of driving drunk. Every case is different Not all drinking cases rise to the level of a punitive damage case, even in an accident. However, in this particular case, the behavior was so outrageous that it warranted punitive damages. So in this soft tissue case, (which insurance companies ordinarily offer lowball settlements to injured cyclist/athletes, even when active lifestyles are affected) insurance paid the full policy limits of $15,000. The moral of the story is that each personal injury case is unique, and justice can be obtained when an insurance company is placed in the “legal crosshairs” of punitive damage and attorney fees. This is true especially while representing injured cyclists and athletes; who generally make excellent witnesses and testify very well in court as deserving claimants. Until next time, ride safe.
Justice can be obtained when an insurance company is placed in the “legal crosshairs” of punitive damage and attorney fees driving prior to my handling the civil case. I wanted to share my perception as to why the insurance company paid the full policy limits in this case. I think the insurance company ultimately realized that if they continued to litigate, they were exposing their insured to punitive damages and attorney’s fees beyond the policy limits. Punitive damages are designed to punish and deter despicable and malicious conduct. A case study The defendant in our case drove with a .20 blood alcohol limit (that’s the equivalent of 10 beers circulating in his system) when his car slammed into my client’s vehicle. Normally punitive damages and attorney’s fees are 24
Mr. Duquette is a local Carlsbad, California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. He can be reached via e-mail at rduquete@911law.com and has a Web page at www.911law.com. His phone number is (760) 730-0500.
Presorted Standard U.S. POSTAGE PAID San Diego, CA Permit No. 764
Triathlon Club of San Diego P.O. Box 84211 San Diego, CA 92138 RETURN SERVICE REQUESTED
BRIAN LONG - PRUDENTIAL CALIFORNIA REALTY - (76O) 415.3329 thisisbrian.com