California Triathlon April 2014 Newsletter

California Triathlon

April 2014

California Triathlon Newsletter

Coaches Corner

Partnerships

Races

Get some great coaching advice from our very own, Darrell Myrick 2

We check in with Kelly Camunez on upcoming partnerships & promos

Harrison Shao gives us the 411 5 on upcoming races & discounts

VOGO

Nutrition

Danielle Moody writes up on the infamous Cal Tri VOGO program

Important nutrition information provided by our nutritionist, Monica Lee

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9 Race Course Index

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Tri Events & SF RnR Course Maps

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COACH’S CORNER GETTING FASTER A question I am commonly asked at trainings; “How do I get faster?”. Short of breaking down every training for the past several months there are some basics that every competitive triathlete should know: #1 - Go slow to go fast. The average professional triathlete spends 80% of their total training time in Zone 2 or below, where the average age group athlete spends 70% of their training in Zone 3 or higher. Granted the pro’s have many more miles under their belts and train many more hours than the average triathlete, but even allowing for those adjustments it is obvious the professional athletes with professional coaches and trainers know something the average age grouper does not know.

Darrell Myrick • USAT Certified Coach

When we train too hard we carry residual fatigue from day to day and it builds, and not only inhibits the following trainings, it prevents the total recovery from all of the trainings. Keep in mind; we do not get more fit from training, we get more fit from our body’s recovery from the stress of training. Without recovery there is not only little chance of improvement, there is a high chance for a degradation of ability and a higher probability of injury. Plan your training weeks to include long easy runs, rides and swims; the exact balance depends on the athlete and the total training hours per week.

“We get more fit from our body’s recovery from the stress of training”

#2 – Train more.

There is obviously a limit, but most of us do not have the time to actually hit that limit, and the limit rises as fitness improves. Just keep #1 in mind when upping your training hours.

#3 – Take swimming lessons/get a swim coach. If you don’t have a background in competitive swimming you need lessons. Swimming is the most technique dependent discipline in triathlon. Regardless of how strong or fit an athlete is, if their stroke is bad they will go slow, or not at all. If you have a swimming background get to a coached workout. A coach will keep an eye on your stroke and prevent or correct bad habits that are bound to occur over time. A coach will also push a competitive swimmer out of their comfort zone and to more effective workouts.

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#4 – Use your off season. Pick an area you feel is holding you back and attack it in the off season. It could be generic like swimming, running or cycling; or it could be more specific like climbing, running speed, or even core or strength development. Make that weakness a strength in the next season. #5 – Get leaner. Losing weight is like getting free speed, if you don’t think so put on a 10 lb. pack and go run a 10K or climb GMR. Being leaner also lessens the chance of getting a debilitating medical condition and/or overuse injuries, especially in running. The best way to lose weight is to improve your diet, which can benefit you and your training.

We all know the right things to eat, we sometimes just don’t eat those things. Focus on overall nutrition and health and you will get faster; you can’t outrun a double cheese burger and fries.

Obviously this is a simplification of the answers to a complex question, but those answers are pretty obvious for the most part. If you use these five as pillars to the upcoming season and fill in some of the personal blanks with research and/or information gleaned from the brains of one of Cal Tri’s coaches, you will be on the way to a successful and healthy season.

-Darrell Myrick

Have more questions?

Contact Darrell: Darrell.myrick@wcpd.org

Swim Coach-­‐Stuart McDougal LAVC Tri Masters starts beginning of every month @ 7:30pm @ LA Valley College Pool. These sessions are coached by the expert TI coach, Stuart McDougal.

Masters Class: Monday/Wednesday/Friday: 7:30pm-9pm Saturday 10-11:30am TI Freestyle Class-Tuesday/Thursday: 7:30-9pm Please RSVP on our calendarContact Stuart for more information

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Partnerships S upporting the c ause of C alifornia Triathlon Chipotle We are thrilled to partner with Chipotle - food with integrity!

They're committed to providing sustainably raised food with great taste, nutrition and value. You'll start seeing more Chipotle at our events/workouts. Be on the lookout for

BOGO ("Buy One, Get One") deals post CalTri workouts.

Corner Bakery The first Wednesday of every month following the Rose Bowl Brick Workouts, Corner Bakery in Pasadena will offer CalTri members a 10% discount on food. Let the cashier know

you're with "California Triathlon" to receive the discount.

Fuji/Kestrel Bikes Looking to purchase a Road or Triathlon Bike at a discounted rate? The Fuji/Kestrel bike discount will be returning to Sport Chalet. Stay tuned for details!.

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California Triathlon & XTERRA $25 D onation to us for every wetsuit or paddleboard purc hased A BIG Thank You goes out to XTERRA for their giveways & wetsuit prize last month. We especially appreciate them coming out to the Aquathon & lending out wetsuits and paddleboards!

We look forward to working with them again throughout the season!

DON’T FORGET….For any wetsuit or paddle board purchased from Xterra during March 15 – April 15th using the discount code, C-CALTRI, $25 will be donated to CalTri to help fund additional events and other perks for our members!

http://www.fac ebook.c om/C aliforniaTriathlon

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Way to VOGO! VOGO stands for "Volunteer One, Get One" and designates a program unique to the California Triathlon Network, which teams up with select race directors to offer its members an opportunity to earn a free race. In exchange for providing race directors with experienced athletes to volunteer at their race, Cal Tri receives free entries for its members.

By participating in this program, volunteers can earn up to three races for free. In fact, some Cal Tri members have boasted that they haven’t paid for a race in two years using this program. This is an especially attractive option if you’re a triathlete whose earnings fall short of the $160,000 per year that’s reported to be the average income for a triathlete.

The way it works: each Cal Tri member who volunteers for a race earns a registration for a race later in the season. Within two weeks after a Cal Tri member has completed a volunteer service, he or she is contacted by Cal Tri and lets the VOGO coordinator know his or her first and second choices for the free race. Kristina Bell Espinosa currently coordinates the program and e-mail can be sent to her at VOGO@californiatriathlon.org. (Members who have volunteered usually receive their first or second option.) The $30,000 of VOGO volunteer slots that Cal Tri has arranged for this season are rapidly being claimed. Early season race entries may be gone, but opportunities are still available for TriEvents in June, Hansen Dam in August and LA Triathlon in September. Click on the “Volunteer and Giving” tab on the Cal Tri website masthead and go VOGO! VOGO Program Coordinator Spotlight Kristina Bell Espinosa was inspired to volunteer her time to this invaluable program, because it seemed like a good way to get more involved with California Triathlon Network and to deepen her interaction with other triathletes.

As a Spanish teacher at Flintridge Preparatory School, Kristina has strong ties to the educational community, but volunteering with Cal Tri offered her a different way to connect with her community and with other people.

Coordinating the program has been educational for Kristina too. “After working at the races as a volunteer coordinator, I was amazed at how much work is involved. It gave me greater appreciation for what race directors do and how much effort goes into providing a good race experience.”

-Danielle Moody Plus, our VOGO list is expanding! Check it out!

http://wwwhttp://www.c aliforniatriathlon.orgl-tri-1ic le.htmhttp://www.c aliforniatriathlon.org

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April 5

Hollywood Half Cycling Lead

April 6

RnR San Francisco

April 13

Tri Events #1

May 10

Tri Events #3

June 1

RnR San Diego

June 8

Tri Events #3

*June 28 *July 27 Aug 17 *Aug 23 Sep 21

Big Bear Triathlon Goleta Beach Triathlon Hansen Dam Santa Barbara Triathlon LA Triathlon

Oct 5

RnR San Jose

Oct 12

Tri Events C3

Oct 26

RnR Los Angeles

http://www.santabarbaratriathlon.com/Events.cfm

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BIG BEAR TRIATHLON

JUNE 28, 2014

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302).4 $)34!.#% -),% 37) -),% 2)$% -),% 25.

Come join us for our picture perfect summer weather as we host the return of Triathlons to the Big Bear Valley. Packet pickup will start on Friday June 27th and day of race til 7AM. We are limiting signups to 600 so signup early to ensure your spot in this year’s event.

Questions? Email us at: bigbeartriclub@gmail.com

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Registration Now Open To sign up go to:

www.bbtriathlon.com Sprint $50 $60 After 4/21 $70 After 6/9 Olympic $80 $90 After 4/21 $100 After 6/9

Olympic -­ Team of 3 $130 $140 After 4/21 $150 After 6/9

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RACES Greetings California Triathlon, I hope you had a great winter! We had a successful 2013 season with many people experience firsts, PRs, and podiums. Huge numbers came out and dominated the LA Tri Event Series, 30 experienced a VIP bus ride to and from LA Triathlon, huge participation with 200+ runners at the Rock and Roll Los Angeles, and ending the year with 192 athletes at HITS Palm Springs with a weekend stay at the JW Marriott. Cal Tri athletes of all levels were training and racing together with great camaraderie.

So what does California Triathlon have in store for 2014? We have unveiled 14 Featured Races that California Triathlon will be unveiling the red carpet for you. There are 200+ race discounts on the CaliforniaTriathlon.org website. If you have volunteer at the Rose Bowl, you will get priority access to the VOGO that includes $31,000 worth of race entries.

Be sure to RSVP on the calendar to get news and information about the event. If you have any questions or wish to be part of the Race Team, send me an email at race@californiatriathlon.org.

2014 might be the year of the Unicorn‌

Harrison Shao race@californiatriathlon.org

2014 California Triathlon Kits-Order by 4/13!

California Triathlon cycling & triathlon gear is available to order through April 13, 2014.

Orders arrive the week of May 16, 2014 and ship directly to you!

ORDER HERE

Everything is 40% off list price from Voler. You can get a full tri kit for only $68.00

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2014 FEATURED RACES 4/06/2014

Rock n Roll San Francisco

4/13/2014

LA Tri Series #1

5/10/2014

LA Tri Series #2

6/01/2014

Rock n Roll San Diego

6/08/2014

LA Tri Series #3

7/13/2014

Vineman 70.3

8/17/2014

Hansen Dam Triathlon

8/23/2014

Santa Barbara Long Course

9/13/2014

Malibu Triathlon

9/21/2014

LA Triathlon

10/05/2014

Rock n Roll San Jose

10/12/2014

2014 Charity Club Challenge/BOD

10/26/2014

Rock n Roll LA

11/16/2014

Ironman Arizona

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UPCOMING EVENTS & RACE DISCOUNTS April 5

Epic Ride-LA to Santa Barbara

April 13

Tri Events-Race #1

April 13

Kit Order Deadline

April 26

Dodgers Game-CalTri Night

May 2-4

WildFlower Triathlon

June 13

Club Summit-Vineman 70.3

Check out our calendar for more information:

http://www.californiatriathlon.org/calendar.html

WILDFLOWER Triathlon Discount Code: club2014

TRI EVENTS SERIES –

ROCK N ROLL SERIESNATIONWIDE

Registration Open

Discount Code: CALTRI

LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES April 13th, May 10th, June 8th 2014

ROCK N ROLL LA-$13 Off

THE BONELLI OLYMPIC DISTANCE (The BOD) & STEAMBOAT EXPRESS TRIATHLON October 12th, 2014

Dicount Code: CALTRI

TRIROCK SERIES Discount Code: CALTRI

Discount Code: CTN2014 MUDDY BUDDY Discount Code: CALTRI

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THE NUTRITION BLOCK Do endurance athletes need all 20 of their amino acids?

Proteins are made up of amino acids. Endurance athletes need all of their amino acids everyday, but not necessarily at every meal. They are constantly breaking and building new muscle by training for long distances and lifting to maintain strength. Protein is needed to help repair and build tissues and muscles, as well as other body functions. Protein can also be used as an energy source.

There are 20 amino acids, 9 of which are essential and 11 that are nonessential. Essential amino acids include Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. The only source that you can get the Essential amino acids from is food. Nonessential amino acids are those that your body makes: Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine.

Some foods that have both types of amino acids are meats, fish, eggs, tofu, hemp seed, quinoa, legumes with rice, nuts with whole grains, and corn with beans. Not all protein powders contain each type of amino acids. However, making sure it has the non-essential acids is more important than having the essential.

Consumption of protein is dependent on the duration of your workouts. Endurance athletes should be getting around 1.2-1.4 grams per kilograms of body weight a day. While those training for longer endurance races, such as an Ironman, should be consuming 1.6 to 2 grams per kilogram of body weight of protein a day.

Monica Lee Cal Tri Nutritionist

N utritio nist- M o nic a L ee Sports Nutrition Certified Masters in Nutritional Science Licensed Registered Dietitian Nutritionist, August 2014 Contact Monica

Nutrition Counseling Snack and Meal Planning Cooking and Snack demos Racing nutrition/ hydration How to find the right foods for you and your family in the grocery store • Periodized nutrition based on your training schedules • • • • •

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2014 BricNic Schedule

Volunteer Shirts are IN! If you replied to the email sent out in January with your shirt size‌.your volunteer shirts are ready! You should have already received an email from Christina in Marketing about pick-up. Please make arrangements to pick your shirt up by May 1st.

Christina @ marketing@californiatriathlon.org

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April 2014

California Triathlon PO Box 70714 Pasadena, CA 91117

For packages please use: 3016 Colorado Blvd.

Pasadena, CA 91107

www.californiatriathlon.org

Contact Us President Vice President Finance Partnerships Races Coaching Marketing

Thom Richmond Bill McBride Christopher Wang Kelly Camunez Harrison Shao Darrell Myrick Christina Desiderio

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RACE COURSE INDEX

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ROCK N ROLL- SAN FRANCISCO

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