California Triathlon August 2014

2014 | August

NEWSLETTER

Contents 3 6 8

Letter from the President

BOARD MEMBERS:

Tappering

President: Thom Richmond thom@californiatriathlon.org

Nutrition

Vice President: Betsy Watson betsy@californiatriathlon.org

Thom Richmond Darrell Myrick Monica Lee

10

Swim Opportunities

12

Epic Ride

14 18

Member Focus Jason McFaul

Chapter Updates

Questions? Hellos?

Contact us: marketing@catriathlon.com Editor: Diana Jones

Finance: Chris Wong treasurer@californiatriathlon.org Partnerships: Kelly Camunez partnership@californiatriathlon.org

[ ] Cover Photo Credit: Harrison Shao

Race: Harrison Shao race@californiatriathlon.org Coaching: Darrell Myrick darrell@californiatriathlon.org Marketing: Christina Desiderio marketing@californiatriathlon.org

Facebook: facebook.com/CaliforniaTriathlon Stay Connected.

Twitter: @CaTriathlon Instagram: #CaTriathlon YouTube: Youtube.com/CaliforniaTri LinkedIn: Groups - California Triathlon

President’s Letter ARE YOU COMPETING FOR THE RIGHT REASONS? There are “good” goals & “bad” goals that can actually impact your ability to be successful on race day. Good goals are those that you can control and are done for positive reasons. Looking back, many of us can track bad goal setting months before the race as a contributor to a poor race.

How many of us have friends who complete a great race performance but they look like their dog just died? It has a lot to do with goal setting.

GOOD GOALS: COMPLETE A PERSONAL CHALLENGE. IMPRESS/SATISFY YOURSELF. SET A PR. Last year’s version of you is going down!

BAD GOALS: “GO SUB-?”. Race day conditions need to be taken into account.

That sub-5 hour 70.3 might not be realistic in 100+ weather.

IMPRESS YOUR FRIENDS. Your friends will like you whether you finish 1st or DFL. WIN YOUR AG/RACE. You can’t control who shows up on race day so avoid setting those goals.

BEATING A NEMESIS. You have an optimal race in you and chasing down your training buddy is a no-no.

WHY IS IT SO IMPORTANT? We all define success differently, but if you set unrealistic goals it is likely you will be disappointed after what is likely a great effort. Disappointment and frustration lead to burnout and endurance sports were supposed to be about a healthy & active lifestyle, right? That and you will be a heck of a lot nicer to be around for all the mere mortals in your life.

- Cal Tri Presdient, Thom Richmond

Say Hello to Cal Tri’s newest VP! Betsy grew up in Minnesota showing and training Arabian horses. In 2005, she made the move to Southern California and works for the County of Ventura as a social worker. In 2009, she completed her first sprint triathlon in Carpinteria and was immediately hooked. In 2012 she completed her first 70.3 in Racine and 2013 moved up to Ironman.

In 2012 Betsy became a board member of the Rincon Triathlon Club and became President in 2013. She continues to compete in triathlons and has Ironman Arizona coming up in November.

Betsy really enjoys being part of club atmosphere and coming up with innovative ideas to get people excited about training and triathlon!! She is looking forward to being part of the California Triathlon Network team in 2015.

Take the new Bike MS Coastal Challenge: Santa Monica to Santa Barbara on October 11 &12!

Hundreds of riders will enjoy breathtaking ocean views, challenging hill climbs and amazing scenery in between. There are multiple route options on both days, ranging from 30-150 miles.

To make your ride a safe and memorable one, the Bike MS: Coastal Challenge is fully supported with SAG vehicles, bike mechanics and rest stops. After the ride, we invite all of our registered cyclists and volunteers to celebrate and enjoy great food and festivities at the Finish Line Celebration. Register online at www.bikeMSsocal.org.

In addition to cyclists, Bike MS is looking for volunteers and ride marshals. There are many different volunteer opportunities, including bike techs, medics, SAG support, route marking and more! For more information about volunteer opportunities on the event, email Janell Pomeroy at janell.pomeroy@nmss.org.

SAVE THE DATE! 2014 Rose Bowl Brick Schedule!

5. | AUGUST 2014

Tappering With the Vineman events behind us and after having several conversations with athletes prior to Vineman and many other events, it is clear that the taper phase of training is the phase that most triathletes are most insecure about. Many triathletes that pound out the miles in beastly fashion week after week get a deer in the headlights look when faced with the taper leading up to their “A� race.

First and foremost, tapering is an art and not a science.

The taper is highly dependent on the individual athlete as well as the type and length of training put in before the priority race. An effective taper is dependent on and impacted by the physical condition of the athlete, their training load, their athletic abilities and physiological make up, and their mental state. As stated it is highly personal and will need trial and error, but there is some scientific evidence that can help direct us in the right direction and help to eliminate many of the errors in our personal trial and error approach to tapering.

Tapering is a reduction in training load to allow the body and mind to rest, recover and increase stores of glycogen. Training load it broken down into training intensity (effort/zone) volume (hours) and frequency (training sessions per week). With regard to tapering, studies have been very conclusive that performance remains stable or drops slightly when training intensity is reduced prior to an event, but improves substantially when intensity is maintained or even increased slightly.

Conversely, training volume can be reduced markedly without a risk of losing training induced adaptations or hampering performance. Like volume, reducing training frequency has not been shown to improve recovery or performance.

What that all means: The most effective taper maintains, or slightly increases, the high intensity training. That intensity is better handled and adapted to by a reduction in volume over the taper period. The optimal volume reduction is betwee n 41 to 60% in swimming and 21 to 60% in cycling and running. Training frequency should be at least 80% of the normal training week, generally having the option of adding one additional rest day the final week prior to the race. To illustrate the above; the normal 4 hour training ride during a normal week of training would drop to between 2:15 and a one hour ride; the set of 12 X 1 min sprints would drop to 7 or 4, while maintaining the same intensity level for those sprints.

6. | AUGUST 2014

Length of the taper, also a hot topic among triathletes, is also dependent on the athlete and their level of training and fitness. Generally, the optimal taper length is between 8 to 14 days. The higher training load and the longer the training build up to the race would correspond to the longer taper period.

There is obviously a wide range of training reduction options and strategies for tapering before the big race. The one that works for each athlete may just be the one they have confidence in. Having confidence in the plan reduces stress during a very stressful period in an athlete’s life, and with one less thing to obsess about the athlete if free to obsess over other aspects of the race and race preparation. So, pick a strategy, logically apply the percentages and reductions shown to enhance performance and shoot for that PR. - Darrell Myrick, Triathlon Coach To get in contact with Darrell for any Triathlon Q&A’s, e-mail him at darrell@californiatriathlon.org

Secrets to Success with the Right Nutrition!

Proper Nutrition is the key to success because what you put in your body ultimately determines how your body will perform. The nutrients in your food help to regulate how your brain will process challenges during your trainings and in a race. Nutrition is particularly important in the morning because you are replenishing your liver glycogen and blood sugar levels. Choosing foods that are high in nutrients will give your body the energy it requires to function. Incorporating whole grains, lean protein, vegetables, fruit, healthy fats and hydrating will balance your body to accomplish your best performance.

Grains: Brown Rice, Quinoa, Bulgar, Oatmeal, Rye, Wild Rice Whole grains contain more fiber than non-whole grains. They are high in fiber, B vitamins, folic acid, and magnesium and selenium. These vitamins help the immune system stay strong, build bones, forms red blood cells, and break down energy from the food eaten.

Lean Protein: Chicken, Turkey, Eggs, Beans, Fish, Tofu, Beef Proteins help build muscle, skin, blood, bones and cartilage. Protein can help carry oxygen to the blood, help release energy into the body, and helps with the function of the nervous system. B12 can only be found in animal protein it is needed for the nerve and blood cells to be healthy. It is also used to make DNA. Fruit: Apple, Banana, Blueberry, Cantaloupe Grape, Mangoes, Oranges, Peaches, Pineapple, Papaya, Plume, Watermelon, Strawberry Vegetables: Dark Leafy Greens (Kale, Spinach, Bok Choy, Swiss Chard), Bell Peppers, Tomatoes, Sweet Potato, Squash, Cauliflower, Cucumber, Mushroom, Beet, Asparagus Fruits and vegetables contain vitamins and minerals that help break down the food. These foods also help the body fight off stress, contain antioxidants, may reduce diseases, help form red blood cells, fights infections, heals wounds, and are high in fiber for proper bowel function.

Healthy fats: Nuts, Oil, Avocado, Nut butter (Peanut Butter, Almond Butter, Cashew Butter, Ect.) Healthy fats omega-3 and omega-6 help regulate your cholesterol, have some antioxidants, and some vitamins and minerals. Your body needs fat because your nerve endings are covered in fat. Health fats also promote anti-inflammatory immune functions.

Hydration: Water, Electrolyte Drink, Milk or Milk Substitute (Almond Milk, Soymilk, Rice Milk, Ect.) Your body is made up of 60-75% water so, it functions better hydrated. Fluids help regulate your body temperatures, especially when you are working out, by sweating. Hydrating before, during, and after are key ways to make sure you keep up your intensity throughout your workout, particularly if it is warm outside. Electrolytes are also important and can be obtained through your diet in order to help balance the fluid in your body.

After one hour of exercise, electrolytes should be consumed. Hydrating also helps your body recover after a workout.

- Nutritionist, Monica Lee, caltrinutrition@gmail.com

11. | Fall 2013

California Triathlon Open Water Swim Opportunities

Cal Tri provides organized open water swim opportunities for our members. We have swim from Malibu down to San Diego six days per week. While you are traveling down south you can still enjoyed an organized workout. Please check out the Cal Tri Calendar and make sure you RSVP to these events.

GET UP & GO PLAY! Happy Swimming!

Lead by Coach Leo – Orange County Lead / California Swim Academy- TriSwim Lab (USMS Certified Coach, & USA Swimming Certified Coach) Sunday:

7:15am, Zuma 0.5 mile Swim – Malibu, CA (Last Sunday of each month) 7:15am, Zuma 1.0 mile Swim – Malibu, CA ((Last Sunday of each month)

Monday:

5:55pm, La Jolla Shores Swim – San Diego, CA

Tuesday:

6:00am, SCAQ Hermosa Ocean Swim – Hermosa Beach, CA 6:15am, OC-Morning Swim at Bayshore – Long Beach, CA

Wednesday:

FREE DAY

Thursday:

6:00am, SCAQ Ocean Swim Tower 26 – Santa Monica, CA 6:00am, OC Ocean Swim @ Seal Beach – Seal Beach, CA 5:45pm, Beginner OWS (Open Water Swim) – San Diego, CA

Friday:

6:30am, The Pur Pak Open Water Swim – Santa Monica, CA 6:30am, Friday First Light Swim – La Jolla Cova / San Diego, CA 7:00am, Flether Cove Swim – Solana Beach / San Diego, CA 12:00pm, Ventura Cove Lunch Swim – Ventura Cove / San Diego, CA 5:00pm, Friday Night Cove Swim – La Jolla Cove / San Diego, CA

Saturday:

7:15am, Zuma 0.5 mile Swim – Zuma Beach / Malibu, CA (Every 2 wks) 7:15am, Zuma 1.0 mile Swim – Zuma Beach / Malibu, CA (Every 2 wks)

10. | AUGUST 2014

VOGO “Volunteer One, Get One” What is a VOGO? -We have teamed up with select race directors to create the VOGO “Volunteer One, Get One” program. We provide experienced athletes to volunteer at a race and receive free entries for our members.

Who gets access?

-Only Rose Bowl Volunteers will get access for 2015. $30,000 entries have been a hot commodity that we want to give access to those that help support Cal Tri. The exception is for people in Nor Cal as it’s not practical requirement for them.

Where do I find more information about Rose Bowl Volunteering?

-http://www.californiatriathlon.org/rose-bowl-fundraiser-faq.html Wait! I have more questions about VOGO. Who do I bug to get more information?

-http://www.californiatriathlon.org/vogo.html Be sure to take the test at the bottom of the page.

What are the remaining VOGOs for 2014? I’m scratching my head on which to choose Aug 17- Hansen Dam (Status: FULL) Aug 23 – Santa Barbara Triathlon (Status: FULL) Sept 21 – Herbalife Triathlon (Status: FULL) Oct 5 – RNR San Jose (Status: 15 Slots Available) Oct 12 – C3/Bonelli Olympic Distance (Status: FULL) Oct 26 – RNR LA (Status: FULL) Oct 26 – Life Time Tri Oceanside (Status: FULL) Nov 15 – REVEL Canyon City (Status: 5 Slots Left) I see that 2015 VOGOs will be popular. Where is that link for the Rose Bowl Fundraiser again? http://www.californiatriathlon.org/rose-bowl-fundraiser-faq.html

August 9 - Santa Monica Mountains [78 & 59 mile options] Start: Starts at Newbury Bike Shop, 1560 Newbury Rd #6, Newbury Park, CA Time: 6:45 am Announcments. 7:00 am departure SHARP Route: 78 mile & 59 mile Elevation: 8000’ & 5300’ Route Card: Yes Difficulty (1-5) = 4 Description: Our 5th Epic Ride of 2014 takes us to the Santa Monica Mountains for a 78 mile ride which include Potrero, Kanan, Rock Store, Encinal, Decker, Yerba Buena & Little Sycamore.

78 MILE ROUTE: http://www.strava.com/routes/668450 59 MILE ROUTE: For those that want to shorten the ride, they can skip the Yerba climb and head straight to Potrero for a more manageable 59 mile ride. 59 mile route: http://www.strava.com/ routes/668646 SAG Support: Snapple, Clif, Water, PB&J, Trail Mix, Oreos, Pretzels, Neutral SAG Support Provided and Turn-by-turn Route Cards.

Bring: Spare tube, CO2 or bike pump, flat tools, hydration, nutrition, & route. If you’re unfamiliar with changing tires, someone can teach you.

Lunch Afterwards: Chipotle Thousand Oaks, 935 Broadbeck Dr. Thousand Oaks, CA. We have a small number of Buy One, Get One cards [until supplies last].

12. | AUGUST 2014

Race Discounts

8/17 - Hansen Dam - CALTRI14 - $20 off 8/17 - Long Beach Triathlon - CATRILB2014 - 10% off 8/23 - Santa Barbara Long Course Triathlon - 14CATC - $10 off 9/21 - Herbalife Triathlon - CATRIHTLAT2014 - 10% off 10/05 - RnR San Jose - CALTRI - $13 off 10/05 - Challenge Rancho Cordova - CaliforniaTriathlon - 15% off 10/05 - Newport Beach Triathlon - CALTRINB2014 - 10% off 10/12 - 2014 C3/Bonelli Olympic Distance - CTN2014 - 10-20% off 10/26 - RnR Los Angeles - CALTRI - $13 Off 10/26 - Life Time Tri Oceanside - CALTRI15 - 15% off 11/15 - REVEL Canyon City - $5 discount off registration when you register on the team California Triathlon ==================== Hotel | Marriott RnR San Jose: Courtyard San Jose Airport for 109.00 USD per night http://tinyurl.com/pprvaza 2014 Ironman Silverman Lodging: Courtyard Las Vegas Henderson/Green Valley for 119.00 USD per night. Last day to reserve is Sept 12, 2014. http://tinyurl.com/lwfkh2n 2014 Ironman Arizona Lodging :· Scottsdale Marriott Suites Old Town for 139 USD per night http://tinyurl.com/kplqzw4 (Updated link on 7/10) ==================== Volunteering: Ironman Arizona Volunteering - Run Aid Station #8 http://tinyurl.com/IronmanGroup password: CALTRI Then on the page there will be a dropdown menu. California Triathlon has three different positions to sign up for: Morning, Afternoon, Evening. So the volunteer should pick which one they’d like to sign up for and then use the password CALTRI (for any shift). People can sign up for more than one shift, they just have to go back and input their info again.

13. | AUGUST 2014

CAL TRI MEMBER FOCUS This month we ask Cal Tri Member Jason McFaul about his experience with Challenge Family Race in Atlantic City. Challenge Family is the fastest growing global long distance triathlon series.

1. How did you hear about the race?

I’ve been following Challenge-Family for a long time. And I knew that Macca, as a Challenge sponsored athlete, was working with Felix Walchshöfer to help bring Challenge to the USA. I’d been awaiting the announcement for awhile. And when Atlantic City was announced as the venue, my emotions were mixed. (I’d never been to AC. And I sort of equated it with Vegas).

2. What were your overall expectations?

Based on all I’d read about Felix and his father, and their collective passion for their family-owned brand, I still expected something corporate but with more emphasis on family. This is evidenced by CAC’s encouragement that athletes cross the line with family members, the Relay category (where people can run, bike, or swim with their three-person relay team), the Aquabike (athletes can do only the swim and bike), and the kid’s run.

3. How was it different than WTC? CAC brought out Mirinda Carfrae, Tim O’Donnell, and Chris McCormack, who are Challenge-sponsored athletes. Rinny and T.O. did the relay. Macca did the Individual. All three were available at various functions so that athletes could meet them. CAC also brought out Mark Allen, who gave a course talk on racing and nutrition. Athletes could meet him as well.

There was not a bike mechanic at the expo. WTC always seems to have at least one mechanic.

The CAC swim course was without the buoy line that WTC constructs for its athletes. This was poor form on CAC’s part.

The CAC Bike Special Needs required athletes to turn off the road and onto a side road, where athletes were expected to dismount their bikes, place them on a bike rack, and then retrieve their bag. For this reason, I did not use Bike Special Needs, as I could not afford the 3-5 minutes it might take to do all of this.

The CAC run was not cordoned off well enough. Many tourists on the boardwalk were unknowingly blocking runners like me. I cannot imagine this happening at a WTC event.

I’ve been to 25 WTC carbo dinners. The CAC dinner had better food and a wider selection.

4. What was the atmosphere like?

People seemed in good spirits! One of the differences was that 1,000 people were doing the Individual, and 500 were doing the Relay. And there were quite a few Aquabikers. So different people were preparing for different things. It was also nice just to race with fewer total athletes in the field. It reminded me of the 2005 Ironman Arizona, where there were maybe 1,200 of us on the start line. Now you go to IMAZ and there are 2,800 registered. (CAC is very likely hoping to grow its race though, and I wouldn’t be surprised if its numbers are eventually consistent with an Ironman or, perhaps, Challenge Roth where 5,000 athletes toe the start line as Individuals or Relays.)

(cont. on next page)

14. | AUGUST 2014

5. How was your race experience?

This answer probably comes with the most bias. Even though I didn’t PR, I got significantly more out of my body and mind in this race than I did in IMTX six weeks ago. I was happy with my race execution, and that certainly colors my race experience. I also met quite a few people I’d only previously seen in magazines and in interviews. I made a few new friends (whom I’ll very likely see again!), my wife and I were invited to Finland, I had breakfast with the 3rd place pro, and I had a conversation for approximately ten minutes with Mark Allen!

So my race experience was awesome. There were heaps of volunteers on course. While CAC stuffed up the swim pretty badly, the bike course was secure, aid stations were well-staffed, and there were more USAT race officials roaring about on motorcycles than I normally see with WTC. And while the run course was consistently breached by aloof tourists, it didn’t bother me. For every tourist with his head in the clouds, there were loads of spectators cheering on the athletes, and there were quite a few volunteers doing their best to keep the path clear.

SWIMMING THE ENGLISH CHANNEL Stuart McDougal, his daughter Mandy, and four other coaches from around the country and UK will be crossing the English Channel as a relay team this month. Weather and currents permitting, their window of opportunity will be Aug 10-14. Start time can be any time day or night when conditions are right. The swim route will start at Dover, England and finish in Calais, France depending on current conditions. Distance is 21 miles as a crow flies (Dover to Calais), with the strong lateral currents/swells approximately 24-26 miles. Water temp, 59-61 degrees - no wetsuit will be worn as per Channel Swimming Federation rules are strict and only allows swim suit, cap, goggles - ear plugs optional. The team name no other than “The TI6� for six TI Coaches. Cal Tri wishes them luck (and good weather) on their amazing journey across the English Channel!

16. | AUGUST 2014

REDLANDS CHAPTER 2014 DUATHLON NATIONALS TITLES IN ST. PAUL Congratulations to Patty Peoples-Resh from Redlands who claimed her second overall title in three years in the 2014 Duathlon National Championships Sprint Race, besting the field in a time of 59:16. Peoples-Resh also won the female 55-59 age group and the female grand masters division title. Celia Dubey (Tarpon Springs, Fla.) was second overall and first in the 40-44 age group with a time of 1:00:24, and Isabel Speer (El Paso, Texas) finished in 1:00:52 for third overall and first in the 30-34 age group.

“It’s not always just about winning for yourself,” said Peoples-Resh, who dedicated her race performance to a friend and family members who had passed away last year. “Everyone has a cause out there, and whatever your personal goal is, that’s why you race. Look around - people are happy, people are moving, there’s so much camaraderie. Everybody is out here with some goal.”

WEST LA CHAPTER California Triathlon West Los Angeles has a new sponsor! We are thrilled to introduce Balanced Bodyworks LA, offering therapeutic, medical deep tissue, and orthopedic sports manual therapy, with locations in West Los Angeles and Sherman Oaks. Balanced Bodyworks LA has provided a generous donation to help us finance our activities, and gift certificates for free services that will be raffled off to our members at upcoming events. Additionally, Balanced Bodyworks LA is offering a 20% discount on all services to Cal Tri members.

Balanced Bodyworks LA’s owner Raul Quintana is a Nationally Certified Sports Massage Therapist since 1999 with over 1,000 hours from a state accredited program that included Therapeutic Massage, Sports Massage, Deep Tissue Massage, Neuromuscular Therapy (Trigger Points), Myofascial Release, Swedish Massage, Active and Passive Release Modalities, Sports Specific Shiatsu, Acupressure, Reflexology, Anatomy & Physiology, CPR and First Aide Certifications. He continues to expand his knowledge, experience and expertise in bodywork by consistently accruing hours of continuing education credits in Orthopedic Manual Therapy through workshops and classes to enhance his skill level and to better serve his clients. You can learn more about Balanced Bodyworks LA and book an appointment by visiting their website: http://www.balancedbodyworksla.com/ Raul and his staff will be making appearances at some of our workouts, sharing information about injury treatment and prevention, and delivering complimentary table massages. This fantastic partnership started with an introduction from a Cal Tri member who is a client of Raul’s and has benefitted greatly from his services. Big shoutout and thank you to Monica Hirschberger!

Join us on Saturday, August 2nd, for a special “Swim-Bike-Massage” edition of our SCAQ Westwood Swim & Brick. Start your morning with a great pool workout, coached by Southern California Aquatics Masters (SCAQ) founder & Olympic swimmer Clay Evans. He offers a Swim 101 session for less experienced swimmers, or a shoulder & lung-busting workout for the more seasoned. We’ll follow that up with an hour or so of running around the UCLA campus. Finally, as a reward at the end of a great workout, treat yourself to a massage from Raul and his team of specialists from Balanced Bodyworks LA. Stick around for breakfast and raffle prizes too!

Date: Saturday, August 2, 2014 Time: 8:00 AM • Swim - 8:00 – 9:00 AM • Run - 9:15-10:15AM • Massages & breakfast – 10:15AM – 11:15AM Location: Westwood Recreation Center, 1350 Sepulveda Blvd, Los Angeles, CA 90025 RSVP Via Race Reach

Congratulations CAL TRI 1st PLACE IRONMAN TRI CLUB!