California Triathlon June Newsletter

California Triathlon

June 2014

California Triathlon Newsletter

Coaches Corner

Partnerships

Races

Get some great coaching advice from our very own, Darrell Myrick 4

We check in with Kelly Camunez on upcoming partnerships & promos

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

Epic Ride -TOC

Nutrition

Detials on our Tour of California upcoming Epic Ride

Important nutrition information provided by our nutritionist, Monica Lee

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21 Race Course Index Tri Events #2 & Rock n Roll San Diego

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2014 Ocean Swim Series

http://www.californiatriathlon.org/ocean-swim-series.html Last week Cal Tri & SCAQ started weekly ocean swims at Hermosa Beach on Tuesday morning and Santa Monica Beach on Thursday morning. I drove down from Glendale and it took 25 minutes door to sand.

This ended a multi-year quest for a safe & affordable swim option in the area and our membership's response has been overwhelming.

Much as an AYSO or Little League coach we volunteer our time and pickup the ancillary tab for the love of the sport.

There have also been a lot of great questions so let me try to get to them all at one time.

1. Are there lifeguards at Santa Monica on Thursday mornings? Yes. Permits are in place and lifeguard support is present. Your safety is our #1 concern and this is just another layer of support.

2. Who leads the training? Clay Evans, SCAQ Founder & Olympian, has led all the trainings to date.

He has a number of experienced coaches & swimmers in place for additional support. Last week it was Stuart MacDougal & myself as well as another coach from SCAQ helping out.

3. What is the cost? It is FREE. Period. SCAQ, Xterra & California Triathlon are paying the permits and lifeguards as well as providing the instruction & support. You need to RSVP but there is no cost.

4. Are there any limitations? A big one is the ability to swim 1000 yards in 20 minutes. There is more information on the link above. We may look at an alternative to suit slower swimmers but at this time that rule is in place.

5. Are you saying there are two (2) weekly LA ocean swims led by Olympians and top coaches and they are free? YES. That is exactly what is being said.

6. Are there other weekly swim options? Malibu swims start on June 21 at Zuma Beach [on the calendar] and keep an eye for Sunday swims at Long Beach. At some point Tue, Thu, Sat & Sun are taken care of with free ocean swim options. If you know free options for Mon, Wed & Fri please let me know. How great would that be?

And be ready for some super surprises this summer. We have a whole list of guests, events & goodies ready to make this summer heat up.

Finally, if you live in West LA make sure you go to your member preferences and select that Chapter or the most appropriate Chapter for you. http://www.californiatriathlon.org/join--sign-in.html Lucky to be part of such a great group.

Thom Richmond President, California Triathlon

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2014-2015 Rose Bowl Fundraiser Dates Announced This year's events include a Manchester United soccer game, 6 concerts, 6 UCLA games & the Rose Bowl Game on Jan 1, 2015. This is our major fundraiser of the year so our hope is that everyone in the Los Angeles area can find 1 or 2 dates to come out and volunteer. This is our 3rd year, so there is a very good FAQ page if you have questions.

Please pick an event & come out and volunteer with us. Bring a friend with you! We guarantee you will have a great time, meet new friends, and be rewarded! http://www.californiatriathlon.org/rose-bowl-fundraiser-faq.html

Jul 23 Aug 2 Aug 7 Aug 8 Sep 6 Sep 11 Sep 12 Sep 13 Oct 4 Oct 11 Nov 1 Nov 22 Nov 28 Jan 1

Galaxy vs. Manchester United Jay-Z and Beyonce Concert Eminem & Rihanna Eminem & Rihanna UCLA vs. Memphis One Direction One Direction One Direction UCLA vs. Utah UCLA vs. Oregon UCLA vs. Arizona UCLA vs. USC UCLA vs. Stanford Rose Bowl Game

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COACH’S CORNER Swimming

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Swimming, it is the bane of many triathletes and a barrier to many would be triathletes. It is the most technique dependent of the three disciplines – it doesn't matter how strong or fit you are, if your technique is bad you will do a lot of splashing and little moving.

When we talk swimming and triathlons we are talking freestyle stroke. The basics of an efficient freestyle stroke are: • •

Darrell Myrick • • USAT Certified Coach

•

•

•

Proper head position – nose pointed down. This allows the hips to ride up at the water line and reduce drag.

The stroke starts with full extension of one arm and a slight roll of the body to allow for a relaxed full extension – right arm extended, hips and shoulders roll with left side moving up and right side rotating downward.

Pull with high elbow “catch”. Elbow should be high on the pull and over the hand for maximum leverage and proper utilization of the big muscle groups – hand and fingers pointed downward.

Pull through so the hand exits at the thigh, don't shorten the stroke to increase turnover – you will look and feel fast, but will not go fast. Long smooth strokes are fastest and most efficient.

Recovery (hand recovering from exit at the thigh to full extension in front) – Elbow higher than hand and fingertips are just above water line and stay close to the body. Hand enters the water fingertips first and the elbow should go through the same “hole” in the water that the fingertips made.

The kick is from the hips with toes pointed backwards, knees only flex slightly. Legs trail straight back, if they flop to the side it is a sign of some issues with your upper body

“It doesn’t matter how strong or fit you are, if your technique is bad…..”

This is an over simplification of the freestyle stroke, but it will get the beginner started and will help the average swimmer make improvements that will allow them to drop some time off of their swim. There are dozens of great videos online that can be a great help putting these pieces together.

Continued below

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Fixing stroke mechanics and getting faster -­‐ First and foremost, if you need help with Lorem Ipsum Dolor

swimming the best way to improve is with a coach who is knowledgeable about stroke mechanics and is at least familiar with the needs of triathletes, there are several options on our Calendar. If you do not have access to a coach, or if you are looking to just put some finishing touches on an already acceptable level of swimming competence, drills are your best option. The following are the more common drills that I have found effective in improving stroke mechanics and dropping precious minutes off of swim times.

Catch Up – Swim normally, but do not start the pull right arm until the left arm has reached full extension – your left arm caught up with your right. Pull through with the right arm and recover, but don’t start the pull with the left arm until the right arm is at full extension. What it does – Forces full extension and slows down the turnover so you can focus 100% on the proper pull and recovery of a single arm.

Finger Drag – After finishing the pull and exiting the water at the thigh, keep the elbow high and drag the fingertips along the surface of the water all the way through the recovery and into the entry. What it does – Forces a high elbow recovery and proper entry of the hand and elbow.

Fist – Swimming with hands balled up into fists. What it does – Helps reveal and correct flaws in the “catch”. If a swimmer is not effectively executing a “catch” they will have almost zero forward motion with this drill. Focus on keeping the elbow high and over the hand during the first part of the stroke and efficiency will increase dramatically.

Ear Touch – After exiting the pull at the thigh touch the ear and pause slightly. What it does – Forces high elbow recovery and proper hand placement for efficient entry, and slows down the stroke to all the opposite arm to achieve full extension.

10 Beat Kick – Swim normally, but pause with the hand at the thigh (full pull) and kick 10 times prior to recovering the arm, repeat with the opposite arm. What it does – Engages the kick and forces a slower turnover with a full extension and pull. This can be done with a 10 beat kick, or 8, 6 or 4.

Superman Kick – Both arms in front at full extension, shoulder width apart and approximately 4 -­‐6 inches under the water (proper starting position for the stroke) – the way superman flies. Kick, flexing at the hips and toes pointed backwards. When necessary to breathe, pick the head up looking forward to get a breath, not to the side. What it does – Forces proper positioning for start of the stroke, and puts the swimmer’s focus on kicking properly and efficiently. Also helps develop the neck and core muscles needed to sight in open water events.

Again a simple explanation to a complicated process, but Internet videos will help a great deal in allowing visualization of the process. Drills are not about speed, they are about doing the stoke correctly and when done correctly the speed is there. Some of the best swimmers and triathletes commit as much as 30% of their swim training time to drills and stroke

Have more questions?

Contact Darrell: Darrell.myrick@wcpd.org

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Partnerships Supporting the cause of California 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.

We are grateful to have strong partnerships with organizations, companies and communities within the California Triathlon Chapters.

These partnerships make it possible for CalTri to provide our members with events, Epic Rides, discounted/free race entries, coaching and discounted/free gear. As CalTri continues to grow its' Chapters, so will the number of partnerships we have within those communities. A HUGE thank you to all of our tremendous partners!

-Kelly Camunez, Partnerships

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Fuji & Kestrel Bike Deal

Sport Chalet is back with their great offer to Cal Tri

PROUD PARTNER OF

Member Exclusive Offer

30

%

MSRP on select Bikes from

OFF

HOW TO ORDER:

Cal Tri Member Full Name

Bring this flyer into the bike department of your nearest Sport Chalet Store to place your Special Order. Payment is required at the time of order. Bike will be delivered and assembled at the Sport Chalet store where order is placed. $25.00 shipping charge will apply.

___________________________________________________________

Address ___________________________________________________________

Phone ___________________________________________________________

Offer valid thru June 15, 2014

Does not include parts. Original coupon must be presented and surrendered at time of purchase. Offer not valid on prior purchases. May not be combined with any other offer or discount. Use special order article #2203850017.

Cashier Instructions: 30% Item Discount. Enter coupon code CalTri

YOUR

One-Stop Shop before you

Hit The Road

Our Cycling Specialty Services Include: • Bike Assembly • Complete Bike Tune-Ups

• Repair • Service

• Accessory Installation • Vehicle Rack Mounting

Bring in any bike when it needs a repair or tune-up no matter where you bought it. Our bike techs are equal opportunity fixer-uppers. They know every bike and offer the best service around.

Included With Bike Purchase: • FREE 60-Day Bike Inspection/Adjustment Bike Guarantee • FREE Professional Bike Assembly

• FREE Installation of Bike Accessories • 15% Off Bike Accessories with the purchase of any bike $100 or More

The Fuji/Kestrel bike discount is back at Sport Chalet until June 15, 2014.

Take advantage of this tremendous CalTri member discount and get your bike ordered before the deadline!

Find our more details & download the order form by clicking on the link below

http://www.californiatriathlon.org/fujikestrel-bikes.html

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Member Benefits

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Here’s a list of benefits provided for you as a special member of our team Member&Benefits PARTNER

CITY

DISCOUNT

DISCOUNT&DETAILS

ALL

50%&AND COMPLIMENTARY

Be#on#the#lookout#for#BOGO#("Buy#One,#Get#One")#deals#post8 CalTri#workouts#and#complimentary#catering#at#events

ALL

COMPLIMENTARY

Every#year,#we#receive#thousands#of#dollars#in#product#to# distribute#to#our#members#at#events#and#races

ALL

30%

Print#the#Sport#Chalet#Fuji/Kestrel#flyer#on#CalTri#website#and# present#to#Sport#Chalet#cashier#along#with#your#online#CalTri# membership#ID.#Promotional#period#expires#June#15,#2014

ALL&CHAPTERS

ALL

3X#World#Champion#has#been#a#CalTri#guest#speaker#and#led# BricNic's#providing#members#with#invaluable#coaching#tips

ALL

Contact#Steven#Hess#for#discount#8# stevenhess@longotoyotaca.dealercrm.com#or#call#626858086090

ALL

ROSE&& BOWL&

$80A$100&

CalTri#members#can#save#$808$100#per#room#during#select# Ironman#races

ALL

Through#the#Rose#Bowl#volunteer#opportunities#(games,#concerts,# etc.),#CalTri#raises#thousands#of#dollars#annually#to#help#fund# organization#activities

ALL

Snapple#has#provided#CalTri#with#thousands#of#complimentary# beverages#for#events/workouts

ALL

15%

Grab#a#discount#card#at#CalTri#workouts,#races,#meetings,#etc.#and# present#it#to#the#cashier

ALL

THULE#provided#bike#racks#for#CALTR1#valued#at#more#than#$2K

ALL

USAT#has#granted#CalTri#with#funding#to#support#our#coaching# needs

ALL

Through#our#VOGO#"Volunteer#One,#Get#One"#program,#CalTri#is# able#to#provide#its#members#with#more#than#$30K#worth#of# complimentary#race#entries#annually

ALL

40%

Purchase#a#kit#for#40%#off#via#the#CalTri#website

ALL

60%& DISCOUNT&CODE:& CACALTRI

Visit#xterrawetsuits.com#and#enter#discount#code#when#making# online#purchase

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; ORANGE&COUNTY Lorem Ipsum REDLANDS RIVERSIDE SAN&DIEGO SAN&DIMAS

Dolor

10%&AND& SAN&DIMAS COMPLIMENTARY

Receive#discount#the#first#Wednesday#of#every#month#following# the#Rose#Bowl#Brick#Workouts.#Let#the#cashier#know#you're#with# "California#Triathlon"#to#receive#the#discount.#Be#on#the#lookout# for#complimentary#catering#at#CalTri#events

CHINO& HILLS

10A25%&

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem# discount.#Discount#varies#based#on#item

RANCHO &CUCAMON GA

10A25%&

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem# discount.#Discount#varies#based#on#item

SAN&DIMAS

10A25%&

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem# discount.#Discount#varies#based#on#item

LOS&FELIZ

10%

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA

$13&OFF

Call#Choy#Chiropractic#(626879282932)#to#set#an#appointment.#The# discounted#rate#is#$57#per#Chiropractic#session;#ART#provider

SAN&FRANCISCO SAN&GABRIEL

10%&AND& PASADENA COMPLIMENTARY

Receive#discount#the#first#Wednesday#of#every#month#following# the#Rose#Bowl#Brick#Workouts.#Let#the#cashier#know#you're#with# "California#Triathlon"#to#receive#the#discount.#Be#on#the#lookout# for#complimentary#catering#at#CalTri#events

BURBANK

15%

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA

10A25%&

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem# discount.#Discount#varies#based#on#item

LOS&FELIZ

10%

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA

$13&OFF

Call#Choy#Chiropractic#(626879282932)#to#set#an#appointment.#The# discounted#rate#is#$57#per#Chiropractic#session;#ART#provider

BURBANK

15%

Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

$14&OFF

The#discounted#rate#is#$74#per#month.#Show#CalTri#Online# Membership#ID#to#redeem#discount.#Full#gym,#25#yard#pool,# Masters#swim#class,#spin#studio,#yoga#studio,#run#and#triathlon# coaching,#race#training#programs#and#massage#therapy#

SOUTHEAST SHERMAN&OAKS/VAN&NUYS

VENTURA WESTSIDE

SANTA& MONICA

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Cloudburst Summit Epic Ride

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***Limited to 100 Participants. You must RSVP***

June 14th – Cloudburst Summit

- Limited to 100 participants [FREE but must RSVP]

- 90 mile course with 9,500' of elevation - SAG Support Vehicle. Clif, Water Start: Sport Chalet in La Canada Finish: Pasadena [382 S. Wilson Ave, Pasadena] Miles: 90 miles Elevation Gain: 9,500ft Leave Sport Chalet La Canada at 6:30am, and immediately ascend Angeles Crest Highway (ACH) to the very top making a right and descending down Hwy 39 past Crystal Lake to complete a full loop. Shorter rides include going only to Red Box and Newcombs Ranch and returning down ACH. For the peeps going to Newcombs you should plan to have lunch before returning back to Sport Chalet La Canada. This is a long day for anyone doing the full ride.Important: RSVP to participate on the ride. It is free. 1st come/1st serve.

http://www.californiatriathlon.org/2014-epic-rides.html

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CHAPTERS We are proud to announce California Triathlon has 11 Chapters throughout the state to support over 2,000 athletes. The Chapter leadership supports local training, social, membership & sponsor activities as well as liaisons with other Chapters, Cal Tri Leadership as well as supporting athletes and clubs in their area. We envision using the remainder of the year to strengthen and support the membership and leadership in these Chapters while still conducting broader statewide initiatives such as the Epic Rides, Club Summit, Charity Club Challenge & Ironman Race Team. We will also be increasing our community involvement with several of the charities we work with including Ride MS, CAF, City of Hope & Rose Bowl Legacy as well as some new partnerships to be announced in June

REDLANDS

SAN FRANCISCO

ORANGE COUNTY

SAN GABRIEL VALLEY

SAN DIMAS

SOUTHEAST

SAN DIEGO

VAN NUYS/SHERMAN OAKS

VENTURA COUNTY

WEST LOS ANGELES

RIVERSIDE

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REDLANDS CHAPTER

ORANGE COUNTY

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SAN DIMAS CHAPTER

SAN DIEGO CHAPTER

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SAN FRANCISCO CHAPTER

SAN GABRIEL CHAPTER

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SOUTHEAST CHAPTER

VAN NUYS/SHERMAN OAKS CHAPTER

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VENTURA COUNTY CHAPTER

RIVERSIDE CHAPTER

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WEST LOS ANGELES CHAPTER

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Westside Chapter Opening week of the Ocean Swim Series

The Westside Chapter is thrilled to have two weekly ocean swim workouts: Tuesdays in Hermosa Beach (13th Street) and Thursdays in Santa Monica (Lifeguard Tower 26 at the end of Ocean Park Blvd/ Barnard Way). Both sessions start at 6 AM. It's early but there's nothing like watching the sunrise and feeling the charge from a vigorous saltwater swim to start the day. California Triathlon partnered with Southern California Aquatic Masters (SCAQ) to make these workouts a reality and obtain permits from LA County (no easy task).

SCAQ head coach and former Olympic swimmer Clay Evans leads the sessions, which are designed for intermediate to advanced level swimmers. He does a great job adapting the workout according to the varying ocean conditions, as we learned on the first day. The waves at Hermosa were uncharacteristically big, blown out & choppy, and the rip currents were fierce. Instead of putting out the buoys, Clay led the group practicing entries & dolphin dives. Our shoulders burned from battling the current but it was a great day. Conditions in Santa Monica two days later were much more favorable, so we were able to swim multiple circuits around the buoys.

We'll be doing these ocean swims all summer long, through October. We also have some great extras planned including talks from accomplished open water swimmers and appearances from sponsors including Xterra Wetsuits. Come join us! It's a great way to meet other triathletes and swimmers while honing your open water skills and conditioning for your races this season. Please feel free to contact me with any questions. Thanks!

Anthony Grey California Triathlon, West Los Angeles Chapter Lead

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June 1

RnR San Diego

*June 8

Tri Events #3-sold out

*June 28 *July 27 Aug 17

Big Bear Triathlon-sold out Goleta Beach Triathlon-sold out Hansen Dam

*Aug 23

Santa Barbara Triathlon-sold out

*Sep 21

LA Triathlon-sold out

Oct 5

RnR San Jose

Oct 12

Tri Events C3

Oct 26

RnR Los Angeles

Oct 26

Lifetime Tri Oceanside

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

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BIG BEAR TRIATHLON

JUNE 28, 2014

4 2 ) 3 / 5 4 ( % 2 . # ! , ) & / 2 . ) ! 3 - / 5 . 4 ! ) . 0 , !9 ' 2 / 5 . $

/,9-0)# $)34!.#% -),% 37) -),% 2)$% -),% 25.

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

3 !4 5 2 $ !9 * 5 . % 2 ! # % " % ' ) . 3 !4 ! 3 7 ) - " % !# ( 0 ! 2 + ! 6 % ")' "%!2 ,!+% #!

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 Hello Fellow Racers, 2014 is going incredibly fast as we are already through a quarter of it. So what are the upcoming races and are there discounts for them? If you haven’t already, check out the 2014 Featured Races that we are a part of (http://www.californiatriathlon.org/2014-­‐featured-­‐ races.html). Be sure to RSVP, as you will be get up to date information including Lodging, Instructions, and Travels if they’re available.

A recap of the first quarter, we are on our way to Tri Events #3. We have had 80 Cal Tri participants and volunteers with the prior two and with the third coming this June, we should be seeing a similar turnout in our home race.

We also included discounted lodging options for 70.3 Silverman and Ironman Arizona – provided by Marriot. Hotels around the area of the event vary in price and availability. Some hotels are upwards to $80 a night more expensive of the same class. Be sure to take advantage of this option We already have 30 RSVP’d on our Facebook event page for Silverman, Arizona, and Vineman.

We will be using Facebook Events for unique races. If you’re looking for carpool options, a hangout as a group, ideas, questions, or maybe you want to organize a special outing – it is the perfect place to do it. If you have any questions or wish to be part of the Race Team, send me an email at race@californiatriathlon.org.

2014 is the year of the Unicorn…

-Harrison Shao

race@californiatriathlon.org

2014 California Triathlon Kits-Order by 6/1!

California Triathlon cycling & triathlon gear is available to order through June 1, 2014.

Orders arrive the week of July 1, 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 6/01/2014

Rock n Roll San Diego

6/08/2014

LA Tri Series #3

7/13/2014

Vineman 70.3

7/27/2014

Goleta Beach Triathlon

8/17/2014

Hansen Dam Triathlon

8/23/2014

Santa Barbara Long Course

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 June 1

RnR San Diego

June 8

Tri Events #3

June 14

Epic Ride #3-Cloudburst Summit

July 12

Club Summit-Vineman 70.3

Check out our calendar for more information: http://www.californiatriathlon.org/calendar.html Ironman 70.3 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 Ironman Arizona Lodging Scottsdale Marriott Suites Old Town for 139 USD per night http://tinyurl.com/ot4hgx8

TRI EVENTS SERIES – Registration Open LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES June 8th 2014

ROCK N ROLL SERIESNATIONWIDE Discount Code: CALTRI ROCK N ROLL LA-$13 Off Dicount Code: CALTRI

THE BONELLI OLYMPIC DISTANCE & STEAMBOAT EXPRESS TRIATHLON October 12th, 2014

TRIROCK SERIES

Discount Code: CTN2014

Discount Code: CALTRI

LA TRIATHLON registration will open in June.

MUDDY BUDDY

Cost is TBD-New ITU course is approved

Discount Code: CALTRI

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TASTY TIPS FOR THE GLUTEN FREE ATHLETE If someone asked you about an endurance athlete’s diet, you might think a great deal of pasta and carbohydrates. You would be correct. As an endurance athlete, 50% of your diet should consist of carbohydrates.

Carbohydrates can contain an ingredient called gluten, which helps with elasticity and consistency. Endurance athletes that are gluten intolerant, gluten sensitive, or have celiac disease should be careful when selecting carbohydrates. They can suffer from inflammation after ingesting the peptide proteins contained in gluten. This swelling can damage the lining of the intestines by flattening the villi, which absorbs nutrients.

Gluten does not have nutritional value. However, endurance athletes should be cautious when revising their diet, as gluten-free foods can be deficient in some vitamins and minerals, such as B vitamins, fiber, iron, and calcium. It is important that they substitute foods with the proper nutrients to obtain these vital vitamins.

Athletes should try to stay away from barley, some oats, rye and wheat. These limitations should not prevent the athletes from consuming the desired 50% daily carbohydrates. There are numerous other tasty options, including amaranth, buckwheat, flax seed, millet, potatoes, rice, sorghum, sweet potatoes, tapioca and rice.

It is important to double check ingredients and make sure food has not been cross contaminated with gluten. Be aware - gluten is in soy sauce, salad dressings, and gravies, which can make it tricky to dine out. Make sure to request the gluten-free sauces! The majority of beers also contain gluten because it is made from grains that contain gluten protein.

Don’t worry - like soy sauce, there are alternatives.

People who are not gluten intolerant do not need to avoid gluten in their diet, as long as they are getting a good amount of whole foods. The only upside would be reducing consumption of processed foods. Many people who go on a gluten-free diet may actually gain weight because some gluten-free products contain more calories.

Gluten free tips During exercise, most gels, chews, and electrolyte drinks used for fuel normally do not contain gluten. However, some bars might. There are a lot of good recipes to make homemade bars with ease in your own kitchen. Use a food processor to mix your favorite ingredients, such as nuts, seeds, dried fruit, honey, peanut butter or almond butter, and coconut oil. Shape the mixture into bars, balls, or fun shapes. Refrigerate for a few hours until the bars seem solid and hard. These make great snacks to take on long bike rides like the California Triathlon Epic Rides!

-Monica Lee, Nutritionist 24

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2014 BricNic Schedule

2014 BricNic Schedule!

Please take a look at out BricNic schedule for the year! Each Wednesday of the month focuses on a different aspect, followed up by a social dinner! Come on out and join us!

Please RSVP on the calendar 25

May 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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